Cycling for triathletes

Contents......Page 6
Introduction......Page 11
Various types of training......Page 14
Energy for the short and intense efforts......Page 15
Energy for long-term efforts at low intensity......Page 16
Recovery training......Page 18
Aerobic endurance training......Page 19
HINT:......Page 21
Fartlek......Page 22
Threshold training......Page 23
Submaximal (or extensive) interval training......Page 25
High intensity (or intensive) interval training......Page 26
Note: the threshold......Page 27
Determining the intensity......Page 28
Subjective feeling......Page 29
Threshold training......Page 30
Heart rate......Page 31
Training intensity based on the percentage of the maximum heart rate......Page 32
Training intensity based on the formula of Karvonen......Page 34
Factors influencing the heart frequency......Page 43
CONCLUSION......Page 47
Lactic acid concentration in blood......Page 48
Strength training......Page 50
Types of strength......Page 51
Strength training in the gym......Page 52
Specific strength training......Page 56
Note:......Page 59
Stretching......Page 60
Time trial training......Page 62
Technical approach......Page 63
The rolling resistance......Page 65
Air friction......Page 66
Gravity force......Page 71
Technical tips for races in which drafting is not allowed......Page 72
Note:......Page 73
Choose the correct gear ratio......Page 74
How can suppleness be trained?......Page 76
Week 1......Page 79
Week 2......Page 80
For example......Page 83
Climbing training......Page 84
Climbing training on rollers......Page 85
Example of a climbing training session on rollers:......Page 86
Climbing training for Olympic distance races......Page 87
Training 1......Page 88
Training 3......Page 89
Training 2......Page 91
Training 1......Page 93
Training 2......Page 94
The role of weight in climbing capacity......Page 95
Cycling training......Page 96
The preparation period......Page 97
The specific period......Page 100
The relative recovery period......Page 103
The standard cycle......Page 104
The increasing block-system cycle......Page 105
The decreasing block-system cycle......Page 106
The microcycle (week cycle)......Page 107
Improving cycling......Page 110
What to do in case of overweight?......Page 126
TIPS......Page 127
How about nutrition supplements and other preparations?......Page 128
What is overtraining?......Page 132
The principle of supercompensation......Page 135
Other causes of overtraining......Page 141
Recognizing overtraining......Page 143
How can you prevent overtraining?......Page 145
QUESTIONNAIRE OVERTRAINING......Page 146
Impact of Detraining......Page 149
Medical support......Page 152
Blood analysis......Page 153
Altitude training......Page 155
Photo & Illustration Credits......Page 158