By Bill McLaughlin, PCG Elite Coach
Here, at the end of the season, is the time we rest and recover from the hard work of racing, training, and cycling in general. This phase is important, as it helps prevent both mental and physical burnout. However, as I wrote previously, this is by no means the time of year to put up the bike, sit on the coach, eat junk food, and watch TV. It’s the time to look over the past season, see where you did well (met your goals), look over your limiters, and start setting goals for the upcoming season. Training isn’t done; It’s just going to be different.
Yes, we should take about two weeks off the bike (perhaps shorter or longer, depending on your past training/racing load), but I advise my athletes to do some cross training with any type of aerobic exercise they enjoy (roller blading, hiking, swimming, etc.) to help maintain aerobic conditioning. During this period I also meet with them to review next season’s goals and lay out a rough ATP that may or may not include strength training.
After three to six weeks of transitional weight training, the next step is the hypertrophy, or foundation, phase. Depending on your race season, this phase typically falls in November and December. In the transition phase we prepped the body for the heavy loads, and now we’re going to actually start to build lean muscle. Let’s get started…
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