Systematic, Focused Training to Improve Your Performance
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Do you strive to be a better rider? To go faster or farther, in addition to being fit and healthy? In this 22-page final installment in his “Past 50” series, Coach John Hughes describes the different factors that go into improving your performance as an older rider. As you age your body can still handle stressful riding and get stronger as a result; however, it takes longer to recover.
Thus, the key to improving your performance is systematic, focused training, working on the factors that make a difference and not wasting time and energy on unnecessary riding. You still do rides just for fun—they’re active recovery!
Coach Hughes provides two specific training programs to improve your performance:
- A 12-week program to ride a century, which can be adapted to other, longer distances
- A 9-week program to increase power and speed
But first he walks you through the various aspects of training, planning, nutrition and recovery to help you accomplish your own program of systematic, focused training, including: assessing events; setting goals; identifying performance requirements; assessing your own strengths and weaknesses. And rolling those into a season-long plan that builds on itself in phases.
He also teaches you how to train by intensity, establishing training zones based on Rate of Perceived Exertion (RPE), Heart Rate, or Power (depending on the technology you use), and how to use your training zones across various types of workouts to help achieve your specific riding goals.
So whether your goals include accomplishing a ride of a certain length that you’ve never done before, or boosting your power and speed to wow your riding or racing buddies, or something else entirely regarding increased performance on the bike – Performance Cycling Past 50 is for you.
This is the fourth eArticle in a four-part “Past 50” series by Coach Hughes that includes:
Healthy Cycling Past 50 – what happens as we age and how to incorporate cycling and other exercise activities into our daily lives to stay healthy and active for many years.
Off-Season Conditioning Past 50 – how to best work on your off-season conditioning given the physiological changes of aging.
Healthy Nutrition Past 50 – what to eat and drink to support both a healthy lifestyle and continuing performance.
Performance Cycling Past 50 – how to train to achieve more specific cycling goals given the physiological changes of aging.
Note: this is an eArticle. Your purchase will be stored as a PDF file in your customer account on the website for downloading and printing.