เคล็ดลับนักปั่น...แบบแผนการซ้อมสำหรับท่านที่มีเวลาจำกัด..(บทความภาษาอังกฤษ2 ตอน)

[pskorat]

Limited-Time Training, Part 1

“If only I had more time to train, I’d be in super shape.”

Ever overhear that comment on the club ride? I bet you have. You may have even said it yourself. It ranks way ahead of other cycling “if only’s”—wishes for more power, a faster sprint, or a lighter bike.

Give me 20 hours a week on the bike, we fantasize, and (insert famous pro rider) would be in trouble.

Sorry. More saddle time or mileage alone is unlikely to make us better riders. And that’s good consolation for riders fighting a time crunch.

For the next three weeks, we’ll take a look at how to make the most of your limited training time and provide some tips on how to perhaps carve out a little more time to ride from you busy schedule.

We’ll start today by examining why a modest amount of training time allows you to unlock nearly all of your genetic potential. Next week, I’ll show you how to reach top fitness by training only seven hours per week. And then I’ll offer those tips on “discovering” more time in the day.

More Mileage Doesn’t Guarantee More Fitness
When some people start riding, 10 miles is a real chore. But soon they can ride longer and their average speed improves markedly. However, after some months they reach a depressing plateau. Average speed stagnates and it’s harder to tack an additional 10 or 15 miles on weekend rides. Even when they increase training mileage substantially, performance refuses to budge.

Each of us has inherited limits to our abilities. Simply adding mileage won’t shatter that genetic ceiling. In fact, riding too much can slow us down rather than make us faster when we exceed our capacity to recover.

Example! Runners are more susceptible to injury than cyclists due to the high-impact nature of their sport. As a result, runners get harsh reminders from their bodies that they’re overdoing it.

Sports scientists agree that the injury rate for many runners jumps sharply at about 30 miles per week. Stay below that number and most runners can perform almost as well as they would at 50 or 70 miles a week—and have a far lower incidence of injury.

Because cycling is a compliant, non-impact sport, we don’t get such a dramatic warning that we’ve reached our mileage limit. But current thinking places it at about 110 to 150 miles per week for people who work for a living. That’s roughly six to nine hours of riding.

Most workaday cyclists think (know) that 10 hours a week is a lot.

There’s one more fallacy of wishing for unlimited time to ride: You’d probably get bored with cycling. Isn’t gonna happen—you love to ride, right?

But if all you did was ride—no weight training, no hiking, no leisurely Saturday mornings puttering around the house—you’d eventually come to dislike the bike.

Check back next week for that 7-hour plan.

Limited-Time Training, Part 2

Last week, in Part 1 of this 3-part series, we examined why a modest amount of training time allows you to unlock nearly all of your genetic potential. This week, I’ll show you how to reach top fitness by training only seven hours per week. And then I’ll offer those tips on “discovering” more time in the day.

Top Fitness in 7 Hours a Week

You can get in excellent cycling shape on only seven enjoyable hours of riding each week. That’s an average of a paltry 60 minutes per day, leaving plenty of time to mow the lawn, buy some groceries, say hi to the spouse, and maybe even hold down a job.

Even though this program allots seven hours, avoid simply riding an hour each day. That can’t give you endurance. Instead, ride longer some days and take other days completely off the bike. Your personal schedule will determine the exact mix, but most people ride more on weekends when they’re off work. They schedule non-cycling days for midweek.

Here’s a weekly schedule that works for many riders:

MONDAY: Rest day with 15 minutes of resistance training.

TUESDAY: Ride 1 hour with 3-8 sprints or other short, hard efforts.

WEDNESDAY: Ride 1 hour at a steady, moderate pace.

THURSDAY: Ride 1 hour including about 20 minutes of any type of hard effort.

FRIDAY: Rest day with 15 minutes of resistance training.

SATURDAY: Ride 1 hour at an easy pace.

SUNDAY: Ride 3 hours at a varied pace: group rides or hilly courses are good choices.

Remember, intensity is one key to this program. If you could ride 200 to 400 miles per week, sheer volume would guarantee a high level of fitness. But you can’t.

Instead, make up for those missing miles by including intense efforts at or above your lactate threshold. Mix short, hard efforts like sprints with longer, steady efforts on hills or into the wind. Spirited group rides raise intensity, too.

The key is varying the intensity during the week. When you go hard, go really hard. When you go easy, go at a pace that is “guilt-producingly slow.” You have to learn to go slowly. If you always go at a medium pace, your fitness will be mediocre.

The second key is sufficient rest. Intense workouts boost your speed and power but this increased fitness comes at a price. Put the hammer down too often and soon you’ll be tired, irritable and slow—all the hallmarks of overtraining.

So, stay off the bike at least two days each week. Lift a little, take a relaxing walk, prop up your feet and read a good book. When the time comes to train hard or to beat up your friends on weekend rides, you’ll be rested and ready.

Don’t forget to squeeze in some resistance training. Cycling is great, but it doesn’t do much for the upper body. Maintaining muscle volume is crucial as we age. So cheat on the seven-hours-a-week maximum and find 15 minutes two days each week for some basic upper-body exercises.

Pushups, pull-ups, crunches for the abs and a low-back exercise (such as back extensions) are all you need. Knock off a couple of sets of each to complement your saddle time. A good time to do this simple but effective resistance program is right after easy rides.

Are you so busy that finding even seven weekly hours looks like mission impossible? Next week we’ll look at ways to find training time in your overcrowded life.

[ว่าวต้องลม]

แท้งกิ้วคร้าบบบ

[Tdf]

รอคนดีมีฝีมือ....มาช่วยแปล

[Nancy Moore]

Limited-Time Training, Part 1

“If only I had more time to train, I’d be in super shape.”

Ever overhear that comment on the club ride? I bet you have. You may have even said it yourself. It ranks way ahead of other cycling “if only’s”—wishes for more power, a faster sprint, or a lighter bike.

Give me 20 hours a week on the bike, we fantasize, and (insert famous pro rider) would be in trouble.

Sorry. More saddle time or mileage alone is unlikely to make us better riders. And that’s good consolation for riders fighting a time crunch.

For the next three weeks, we’ll take a look at how to make the most of your limited training time and provide some tips on how to perhaps carve out a little more time to ride from you busy schedule.

We’ll start today by examining why a modest amount of training time allows you to unlock nearly all of your genetic potential. Next week, I’ll show you how to reach top fitness by training only seven hours per week. And then I’ll offer those tips on “discovering” more time in the day.

More Mileage Doesn’t Guarantee More Fitness
When some people start riding, 10 miles is a real chore. But soon they can ride longer and their average speed improves markedly. However, after some months they reach a depressing plateau. Average speed stagnates and it’s harder to tack an additional 10 or 15 miles on weekend rides. Even when they increase training mileage substantially, performance refuses to budge.

Each of us has inherited limits to our abilities. Simply adding mileage won’t shatter that genetic ceiling. In fact, riding too much can slow us down rather than make us faster when we exceed our capacity to recover.

Example! Runners are more susceptible to injury than cyclists due to the high-impact nature of their sport. As a result, runners get harsh reminders from their bodies that they’re overdoing it.

Sports scientists agree that the injury rate for many runners jumps sharply at about 30 miles per week. Stay below that number and most runners can perform almost as well as they would at 50 or 70 miles a week—and have a far lower incidence of injury.

Because cycling is a compliant, non-impact sport, we don’t get such a dramatic warning that we’ve reached our mileage limit. But current thinking places it at about 110 to 150 miles per week for people who work for a living. That’s roughly six to nine hours of riding.

Most workaday cyclists think (know) that 10 hours a week is a lot.

There’s one more fallacy of wishing for unlimited time to ride: You’d probably get bored with cycling. Isn’t gonna happen—you love to ride, right?

But if all you did was ride—no weight training, no hiking, no leisurely Saturday mornings puttering around the house—you’d eventually come to dislike the bike.

Check back next week for that 7-hour plan.

Limited-Time Training, Part 2

Last week, in Part 1 of this 3-part series, we examined why a modest amount of training time allows you to unlock nearly all of your genetic potential. This week, I’ll show you how to reach top fitness by training only seven hours per week. And then I’ll offer those tips on “discovering” more time in the day.

Top Fitness in 7 Hours a Week

You can get in excellent cycling shape on only seven enjoyable hours of riding each week. That’s an average of a paltry 60 minutes per day, leaving plenty of time to mow the lawn, buy some groceries, say hi to the spouse, and maybe even hold down a job.

Even though this program allots seven hours, avoid simply riding an hour each day. That can’t give you endurance. Instead, ride longer some days and take other days completely off the bike. Your personal schedule will determine the exact mix, but most people ride more on weekends when they’re off work. They schedule non-cycling days for midweek.

Here’s a weekly schedule that works for many riders:

MONDAY: Rest day with 15 minutes of resistance training.

TUESDAY: Ride 1 hour with 3-8 sprints or other short, hard efforts.

WEDNESDAY: Ride 1 hour at a steady, moderate pace.

THURSDAY: Ride 1 hour including about 20 minutes of any type of hard effort.

FRIDAY: Rest day with 15 minutes of resistance training.

SATURDAY: Ride 1 hour at an easy pace.

SUNDAY: Ride 3 hours at a varied pace: group rides or hilly courses are good choices.

Remember, intensity is one key to this program. If you could ride 200 to 400 miles per week, sheer volume would guarantee a high level of fitness. But you can’t.

Instead, make up for those missing miles by including intense efforts at or above your lactate threshold. Mix short, hard efforts like sprints with longer, steady efforts on hills or into the wind. Spirited group rides raise intensity, too.

The key is varying the intensity during the week. When you go hard, go really hard. When you go easy, go at a pace that is “guilt-producingly slow.” You have to learn to go slowly. If you always go at a medium pace, your fitness will be mediocre.

The second key is sufficient rest. Intense workouts boost your speed and power but this increased fitness comes at a price. Put the hammer down too often and soon you’ll be tired, irritable and slow—all the hallmarks of overtraining.

So, stay off the bike at least two days each week. Lift a little, take a relaxing walk, prop up your feet and read a good book. When the time comes to train hard or to beat up your friends on weekend rides, you’ll be rested and ready.

Don’t forget to squeeze in some resistance training. Cycling is great, but it doesn’t do much for the upper body. Maintaining muscle volume is crucial as we age. So cheat on the seven-hours-a-week maximum and find 15 minutes two days each week for some basic upper-body exercises.

Pushups, pull-ups, crunches for the abs and a low-back exercise (such as back extensions) are all you need. Knock off a couple of sets of each to complement your saddle time. A good time to do this simple but effective resistance program is right after easy rides.

Are you so busy that finding even seven weekly hours looks like mission impossible? Next week we’ll look at ways to find training time in your overcrowded life.

[punya467]

Limited-Time Training, Part 1

Here’s a weekly schedule that works for many riders:

MONDAY: Rest day with 15 minutes of resistance training.

TUESDAY: Ride 1 hour with 3-8 sprints or other short, hard efforts.

WEDNESDAY: Ride 1 hour at a steady, moderate pace.

THURSDAY: Ride 1 hour including about 20 minutes of any type of hard effort.

FRIDAY: Rest day with 15 minutes of resistance training.

SATURDAY: Ride 1 hour at an easy pace.

SUNDAY: Ride 3 hours at a varied pace: group rides or hilly courses are good choices.

ขอบคุณครับ ผมมักน้อยขอรับมาเท่านี้ ที่เหลือขี้เกียจอ่าน