Greg's Training Tips
THE LEMOND REVOLUTION – HOW TO GET THE MOST OUT OF YOUR TRAINING
“I recommend quality sessions over volume, especially in the winter months.”
- After a long racing or riding season, the off-season should serve to restore a rider from a catabolic (proteins being broken down in response to stress) to an anabolic state (conducive to cell growth). This can be achieved with a combination of rest and short, high intensity sessions to return the fast-twitch muscle fibers that have broken down over the course of a season to their peak power output.
- In the off-season, in addition to weight and interval sessions that rebuild a base of strength and power, both amateurs and pros should work on their pedaling efficiency with one to two hour-sessions riding between 110 and 120rpm. This keeps the brain trained and pedaling. efficient.
- Include short, 10-15 second sprints in “recovery” rides to help maintain testosterone and growth hormone levels.
- Use the winter to work on quality and as the season approaches, stick to the quality aspect but build volume in line with your ability to handle a bigger workload.
- Bear in mind that after a one-hour training session, cortisol levels return to normal within a couple of hours, whereas it can take between 12 and 18 hours after two-seven hour sessions.
*Reprinted with permission of Procycling Magazine January 2008