All posts by Jordan Oroshiba

FUN Season

At this point, road racing season has ended for pretty much everyone in the Northern Hemisphere, and we enter what is often called the ‘off-season.’ Depending on who you talk to, that can mean drastically different things. Many will hang their bikes up, put a padlock on them and refuse to touch them for a month to recharge. Others will dive straight into the weight room, big miles, and start prepping for the next season. The latter approach is something we see more and more nowadays, after much ado about Team Sky’s approach involving riding bikes year around a couple years ago. I’d like to break down how both of these may hurt you, and offer an alternative option, ‘fun season.’

The Strict Layoff

The strict layoff is largely borne out of the habits and methods of professional cyclists. After long race seasons, often with 70+ days of racing and always containing large stints away from home living out of a suitcase, riders need a break. They need a mental break, from the slog that is their job. Their job, unlike most of us, is to get on their bike nearly everyday and train or race. It sounds pretty great, but like every job it gets tiresome at times. Taking time off the bike, letting loose a bit (I’ve heard many stories of rampant binge drinking during the off-season), recupperating mentally and giving the body a break from pedaling can do these guys a lot of good.

This is not ideal for amateurs, because unlike professionals you don’t have the fitness accumulation they do. After their time off they will lose some training adatation, but the fatigue from the year will be gone and they will be ready to prepare for the next season. We can see this affect in later season races when guys who were forced to take time off due to injury are often flying and the guys who didn’t are starting to wane. The long season seriously wears on professional athletes. Additionally, the guys that make it to this level tend to be hyper-responders to training load, which is to say they can absorb a lot and get faster fast. If they take 2 months off the bike, they will be able to jump straight into 20 hr weeks and after 5 weeks be twice as fast as most amateurs ever will be.

(As a side note, when considering that these guys are the best at absorbing load, and that they are pretty worn out at the end of the season, it is pretty phenomenal the amount which they do!)

The Important Training Time

You just got finished with your season. Maybe you were starting to get really fast at the end there and you want to continue building on that till next season, or maybe you were slower than you wanted to be and really want a jump start on next year. TIME FOR SOME BRAKES. I know you read ‘My Time’ (Bradley Wiggins book), and heard about how training through the off-season prepped him for his year of winning everything. Think about his next year though, the Giro that wasn’t, fall out around the tour, and his general lack of winning races until 2 years later. I don’t know him personally, so I can’t say for certain, but this looks like something I have seen in myself and many athletes I coach before: burn out.

At its worst, people stop racing bikes altogether, usually people don’t push that far but their results start to fade, the intervals aren’t done with as much vigor, etc. Each person is different and has a different tolerance for work, but I see this in most people at ~6-9 months of continuous structured training. That same mental fatigue pro athletes feel, where training starts to feel like a job kicks in.  Don’t fall into this trap, don’t burn out. Don’t make plans to go 97% all year long. There is, indeed, a reason it is called off-season.

FUN SEASON

I just said there is a reason it is called off-season, so you should just stay off the bike for all of october, right? Maybe, maybe not. For most amateur athletes the physical fatigue of a year is far less detrimental than the mental fatigue. Which is why I advocate the fun season. Put simply the approach is this: don’t ride until you want to ride, then ride however you want to ride for fun. You are not allowed think about fitness, form, any of that. Just think about having fun. Bike racing, bike riding, it is fun. Remember that, enjoy that.

If we only ride when we want to, how we want to, we don’t have the mental fatigue from hard structured workouts. This can take the form of cyclocross racing (as long as you don’t take yourself too seriously!), hard group rides, and I’ve even seen some people turn it into off-season backpacking rides. As long as it is fun, it is good. The added benefit of this is that while fitness falls off a little bit, it isn’t a drop off cliff. When you get back to structured riding, with the limited time you have to train, you aren’t going to be looking at a full season to get back where you were.

For masters racers, the fun season can be an especially great idea as, due to the nature of father time you will tend to lose fitness gains faster and gain them slower. Maintaining some fitness is pretty easy, it can be done with targeted efforts, or it can be done with some riding for fun. The latter is preferable as it eliminates most, if not all, of the mental fatigue of structured training.

3 Reasons You Shouldn’t Train ‘Like a Pro’

Many athlete’s in many sports want to get better, and who is better than a professional. Thus, it logically follows that many people want to train like professionals so that they can be as good as the professionals. Unfortunately, this is most likely to lead to failure and injury. Here is my short list of reasons why you should not attempt to train like a pro.

  1. Lifestyle – The nature of being a professional is that their job is riding their bike. Unlike you, all they need to do is eat, sleep, and ride their bike in order to pay the bills. You, most likely, do not have that luxury. You most likely work 40 hrs a week to pay the bills, and for your cycling habit. That is 40hrs a week during which you are not recovering. Whereas the professional cyclist has a life built around training hard and recovering just as well. Eat, Ride and Sleep, if that is all you do you can easily ride more!!
  2. Training Load – Training a lot creates adaptations that allow you to train more. Many people say they “want to train like what they want to be” but you don’t have the base to do this. This is the “break you down” method, it breaks you down makes you feel week and hurts you. You want to train like where you are, graudually building yourself up. Maybe one day you will be  up to 25-30 hr weeks.
  3. Physiology – not only do professionals have an entire lifestyle set aside to ensure they can train a ton and recover just as much, they are a special breed of people! They naturally recover and adapt faster than you or me (typically). Even if you had their life, it is unlikely you would be able to absorb the training load.

Even though you can’t train like a pro, putting in massive miles every week. You can still get fast! You don’t even need to be training like a pro right now, you need to be training like the cyclist you are and building upon that.

Quantifying Improvement (with or without a Power Meter)

Often times when people start training they expect to get faster, noticeably faster right away. I’m guilty of this, sometimes after a long ride I dream about how much faster I’ll be because of that. It doesn’t work like that though. Sure there are sometimes where you have a breakthrough moment, but for the most part improvements are slow and steady. If you don’t keep a good log you might not even immediately notice them. There other issue is how do you measure improvements? I have three methods of measuring improvement, ranked in terms of highest, to lowest accuracy:

  1. Power meter data, over time
  2. Speed on a bike trainer, over time
  3. Speed on the same steady climbing course, over time Continue reading Quantifying Improvement (with or without a Power Meter)

A mindset of improvement

Many cyclists suffer from an “attitude” problem. This problem is readily apparent at the end of any race. Listen to half the riders who didn’t win or weren’t in the top 10 and you will likely hear people talk about how someone took their wheel, they got chopped in the last corner, somebody wasn’t holding their line. These are all excuses. While they are occasionally valid they hold us back from success. These riders are not looking at the things which they did wrong rather the things that others may have done wrong.

All the things everyone else did are a part of racing. In every race you will enter someone will swerve from their line in a corner, people will block you, people will chop you in a corner. That happened to everyone else in your race. When these things happen you should not think about how much it sucks but how you can get back into position. When you reflect on your races look not at the things others did, but the things you can do to improve. Could you have moved up earlier? Should you have put a little bit more into the break? Should you have gone with the break? Did you start your sprint too late or too soon? All of these are great examples of things you should be thinking about when the race didn’t end as you had hoped (and even when it does!). Always a mindset of improvement, not blame.

Goals and Success

Often when we create our goals for a given cycling race we say that we want to win race a and b. But goals like these are ill-advised as they breed failure and disappointment. Winning a given race is dependent on so many variables that are out of your control, instead you need goals which are in your control OR which are attainable through general increased fitness. For instance, you might not be able to say I will win X race but you can say that you want to have an FTP of X or be Cat X. Furthermore, for most athletes every race should be a strive to win or to help a teammate win! Sometimes you know or I prefer suspect that isn’t attainable based on fitness levels, but you always try for it (and sometimes surprise yourself!). So while you are getting ready to start the off-season, evaluating your previous season and looking at next season remember to set attainable goals, so that you might have more success.

Nutrition: Before, During, and After

Cyclists are always searching for the light on the stumoch yet calorie dense pre-race meal, the perfect drink mix which is not to sweet but palatable, and recovery bars and drinks which rejuvinate us like only the fountain of youth can. Thousands of dollars goes into the marketing of such products to athletes everyday. Unfortunately it is hard to find hard 3rd party science on what is ideal. PezCycling recently posted a “Toolbox” article about just this (find the article here). In this article some general guidelines are layed out for nutrition, ones that I have found to be pretty accurate and there is independant labratory testing to verify works. Here is a summary of the guidelines:

  1. Pre-race: Wake up early (3 hours before) and fuel up a long time before you race. Approximately (4 cal/kg ) * hours raced of intake. Try to get a good balance of protein and carbs. Bananna’s closer to the race are great as well.
  2. During: Start eating and drinking before you are hungry, during the first hour. About 1.3 grams/kg of carbs and 10mL/kg of electrolyte filled sports drink every hour.
  3. After: Take in .25 g/kg of protein and 1.2 g/kg of carbs every hour after the race, natrually a large meal can count for two hours, but attempt to maintain this ratio with a variety of foods.

Naturally these are just guidelines, everyone is different, sweats at different rates and different difficulty races may require different intake strategies, but with these you may find a way to use your own favorite products on the road, and improve your ratios from here.

Contact in Bike Races

In my last couple of races I have heard a number of people cursing and yelling at each other because someone bumped their wheels, they touched handlebars or some other form of contact occurred. The nature of bike racing however is that contact will occur, the key is to be properly prepared for it. In a number of camps for juniors and u23 cyclists, people participate in bumping drills. Unfortunately these types of drill’s don’t occur in older age groups and as such many racers don’t know how to handle themselves in these situations. There are a number of ways which you can become more comfortable on the bike and in such situations. Continue reading Contact in Bike Races