New episode about the youth cyclist training...
We know that wanting to focus the training only on one quality generates a "hole" in the game of the cyclist: enduring but slow, fast but little time, strong but unable to vary his pedalling.
To explain this, it must be kept in mind that the human body uses all the stimuli to adapt and in the case of cycling, adapt for more performance.
PLATONOV explains: "Adaptation is a process of habituation of the organism to the constraints of the environment in which it evolves. The stimuli of training require an organic, psychic and affective reaction, an adaptation towards more performance. "
It should be understood that trainings are complementary to draw the quintessence and no quality is acquired ad vitam aeternam: the concept of training polarization is based on this reality.
A well-constructed workout generates fatigue that, in turn, leads to adaptations to more performance:
- Increase of the density of slow type 1 fibers,
- Increased musculary blood perfusion,
- Increased energetic intake of carbohydrate and fat,
- Increase of the enzymatic activity generating the creation of mitochondria,
- Increased musculary contraction capacity,
- Increase of the oxygen intake capacities during maximal efforts.
The Stephen SEILER’s study from the University of Agder (Norway) has defined a "winning" organization of efforts, even among elite athletes.
While Sally EDWARDS had decided to compartmentalize the effort around five zones, SEILER only refers to three zones of intensity.
Indeed, the analysis of "victorious" preparations in cross-country skiing, rowing, marathon showed that they were organized in the following way:
- 75% on the "low lactate zone",
- 15-20% on the “lactate accommodation zone”,
- 5-10% on the "lactate accumulation zone".
It may seem surprising to spend the majority of the training time at a pace lower than its racing pace, but this polarization around the zones # 1 and # 3 is still the best way to optimize its energetic potential on a long term strategy.
Of course, we can wonder if the young athlete training requires such precision but in fact, it is coach’s credibility. The precision you bring to monitor the training load of a young athlete allows you 2 things:
- Avoid overtraining on
- Show to the young athlete that you are at 200% with him and so, you can ask him the same serious: the coach is a model.
(1) Edwards S. - The Heart Rate Monitor Book. Edwards, ed. Feet Fleet Press.