Saturday, October 1, 2022
HomeCyclingFall Transition – Hold the Depth?

Fall Transition – Hold the Depth?

With #CXisCOMING the hashtag for many people and the autumn season arriving, it’s time to start out fascinated by transitioning out of peak summer time biking type. Ought to we take into consideration simply driving straightforward throughout this era, or together with a little bit of intense work?

stephen cheung cross
No ‘cross final yr for Dr. Stephen

Cranking up Summer time Health
Due to my damaged/dislocated foot from 2019 and COVID-19 in 2020, that was two years with none racing or competitors for me. Fortunately for me, I really like driving my bike and competitors is just one aspect of why I really like the game.

Even and not using a aggressive aim or membership coaching rides and races, I’ve spent this summer time engaged on driving solo pushing my Health Signature as excessive as I may get it. This concerned a fairly polarized strategy to coaching. Particularly, I used to be principally driving at endurance tempo, sprinkled in with a weekly MTB trip the place I let the terrain dictate depth, then each 10 days or so a ridiculously onerous all-out interval effort.

I’ve been fairly profitable in maximizing my Xert Health Signature, with a Threshold Energy of 240 W, Excessive Depth Power of 26.0 kJ, and a Peak Energy of 1164 W.

How one can Detrain
Now I’m flat out into educating two programs on-line and getting my lab reopened, however CX in on the horizon, I’m already beginning to consider transitioning my health and increase for the winter of 2022/23.

The very first thing I, and most non-professional {and professional} racers, needs to be doing is to take day without work the bike. Taking a break fully off the bike isn’t just about bodily restoration, it’s a psychological necessity to get off the regulated coaching mindset.

When you end up waking up within the morning and pondering “I HAVE to trip at this time” reasonably than “I GET to trip at this time,” no matter time of yr, it’s nearly all the time a certain signal that you simply want a psychological or bodily break.

For me, I’m planning an off-bike break beginning in mid-October, with the Canadian Thanksgiving main into our college’s Studying Week. Personally, I’ll be holding lively with a mountain climbing journey with our older son.

Almquist et al. 2020
Till then, I’ve bought three weeks of a shoulder season and transition. An ideal time to discover a brand new examine by Nicki Almquist and colleagues in Norway (Almquist et al. 2020). What they checked out was what elite cyclists can do throughout a three-week transition interval following a season of racing. Ought to they only cut back quantity and trip at low depth? Or ought to they appear so as to add some quick however intense efforts? If the extreme efforts may also help keep health, will it achieve this on the expense of added psychological load?

Right here’s the experimental setup:

  • Two teams of elite Norwegian cyclists with VO2max of 73.4 mL/kg/min (dash or SPR group) and 71.3 (management = CON). Wmax had been 439 and 442 W, respectively, and coaching load within the prior 30 days averaged 14 and 12 h/week.
  • The three-week transition section began 3-5 days after the ultimate competitions of the season. Coaching load decreased by about 64% throughout this era. The CON group carried out 12 periods of low-intensity coaching.
  • The SPR group did 13 periods. All had been low-intensity apart from as soon as per week, once they carried out 3×3 units of 30 s all-out efforts, with 4 min between efforts and 15 min between units.
  • Pre- and post-testing included VO2max, a lactate threshold take a look at, a seated 6-s dash, a sequence of 30-s max sprints, and a 20 min time trial. Power testing was additionally carried out with a leg-press protocol.
  • Psychological freshness was measured utilizing a 15-question Athlete Burnout Questionnaire. Every query was rated on a scale from 1-5 of settlement, with a pattern query being: “I really feel so drained from my coaching that I’ve hassle discovering power to do different issues.”

jumbo camp 22
You possibly can have some good coaching days within the fall

Preserving Issues Sharp
The examine comes from the always-reliable lab of Bent Rønnestad, and I felt that it was fairly well-designed and carried out total. A energy was in the usage of elite athletes, together with the great take a look at battery offering insights into a number of features of bodily capability in contrast a single take a look at similar to VO2max. The addition of the burnout questionnaire is crucial, as any advantages might be moot if it results in athlete burnout precisely on the interval the place they need to be mentally recovering.

  • Not surprisingly, specificity comes into play, and the SPR group had an enchancment in 30-s dash energy in comparison with no change to a slight lower in CON.
  • 6 s dash energy remained comparable throughout each teams pre- and submit, with no decay over time in both.
  • 20 min time trial energy didn’t differ evaluating SPR and CON. Nevertheless, when checked out over the three weeks, it was higher maintained in SPR.
  • VO2max and Wmax remained comparable throughout the 2 teams over the testing interval.
  • No main variations had been discovered within the burnout questionnaire. Nevertheless, there was a development in direction of the CON group having a decreased sense of accomplishment or feeling of worth to their coaching.

Hold it Mild or Hit it Out?
General, on this cohort of elite cyclists, there have been comparatively minimal modifications in total health whatever the transition program. Importantly, the SPR group had slight advantages in bodily health, and this was carried out with out further psychological pressure. So it may be argued that this could higher set one up for the low season by maximizing your total health going into it.

Flip that round although, and the query have to be requested whether or not health upkeep is in the end the precedence for the transition interval. I might argue that health is definitely NOT the precedence, however that psychological freshness is. So from this angle, program your transition in a manner that makes you happiest.

If meaning simply enjoyable and straightforward espresso rides, this examine ought to provide you with assist in that three weeks of drastically decreased coaching (64% discount) will NOT considerably hurt your health. So completely don’t get confused in regards to the decreased exercise and give attention to no matter is enjoyable.

Nevertheless, if you wish to have enjoyable peppering some rides with a townline dash or attacking the odd hill right here or there throughout this transition interval, then this examine means that that’s not flawed or detrimental both.

The vital factor, actually, is to take a break. It may be fully off the bike or it may possibly contain a decreased coaching. Then gear up for a stronger and quicker 2023!

Experience quick and have enjoyable!

Stephen simply loves driving his bike


Almquist NW, Løvlien I, Byrkjedal PT, et al (2020) Results of Together with Sprints in One Weekly Low-Depth Coaching Session Through the Transition Interval of Elite Cyclists. Entrance Physiol 11:.



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