HOW TO TRAIN IN THE LAST 4 WEEKS BEFORE AN EVENT
Hey there everyone! I hope you are well today and looking forward to the weekend! So we have a little over 4 weeks until we head back out to France to do another Bordeaux to Barcelona, so what am i doing in the last 4 weeks? Training The last 4 weeks is really important part of the training block. If you are training less than 15hrs a week, you really don’t need a long taper. The taper can be 1.5-1 week because we actually need as many miles in the legs as possible to handle the distances and terrain that we will come up against. So over the next 4 weeks you want three weeks where you have your largest build of distance, hours or stress (whatever your using to measure your progress) with a one week taper. Mistakes At this point in your training you should have had a consistent block of training where you have been building each week so the increase in the training over the next 4 weeks shouldn’t be too much of a shock to the system. What you don’t want to do is have done no training and then panic in these last 4 weeks and try and cram in as much as possible. This will just tire the body out and could lead to injury or illness. Nutrition If you are losing weight to be light for the event, then make sure you maintain your CALORIE DEFICIT as this is what drops weight. Make sure you are getting an even portion of macro nutrients (Protein, Carbohydrate, Fat) and don’t drop any of them out of your diet unless you have an allergy as they all contain important nutrients to help your body grow & repair. Make sure you are getting plenty of water on board and that you are cycling the fluid. If you are doing large distances at this point then you need to be taking on lots of water, but on rest days, water might build up and increase your weight so make sure that you keep turning the legs on a rest day or use something like a sauna to sweat it out (thats a pro tip!) Sleep Manage your sleep well as this is when the recovery process has its greatest effect. If you are doing long miles and building up a good amount of distance each day then you should have a good nights sleep. Try to get to bed around 9pm for a full cycle. That about wraps up how you should be training in the last 4 weeks leading up to an event. If you need any more information then please do get in contact. Have a great Weekend. Graham P.S. If you would like help training for a cycling event or want some cycle coaching we can help you. Our services include: 1. Training from our indoor studios. Fully kitted out gyms to help improve your strength, power and endurance. 2. We can train you at home using Zwift or Trainer Road 3. We can do remote coaching using Training Peaks Coaching Software If you would like some help with your cycling and training, then let us know by replying to this e-mail or visiting our Manchester (graham 07791060451) or Southampton (Andy 07770908030) websites. Facebook | YouTube | Twitter | Instagram | Beam.Pro Click to Post