Nadia Khomami

How to resume your training after a break

Restarting after a break can be daunting, but there are ways to ease the pain explains Vicky Ware

How To Resume Your Training After A Break

The prospect of getting back into training after a normal off-season break can be intimidating, but getting started after you ve fallen off the training wagon for example, following a prolonged Christmas break rthat soon become a new year break, too is even more difficult.

Training plans1, alas, don t cover how to get back on track if you re a usually well-trained cyclist who s accidentally spent eight weeks lying around gorging on mince pies, port and puddings. Help is at hand, though, as sport scientist Elliot Lipski from Train Sharp Cycle Coaching shares some of his restart rules.

>>> Detraining: The truth about losing fitness2

What s the key to returning to training? Don t go in full steam ahead, Lipski says.

We ve all been guilty of leaping back in to training after a period off the bike, but more isn t always best. I recommend taking at least 10 per cent off your target power or time numbers, and building into the sessions.


The essentials

  • Start and build slowly
  • Back off if you start to feel injury niggles
  • Rest is important
  • All is not lost for 2016; there is still time to train

How much you should do when you first get back on the bike isn t set in stone. It varies for each individual, Lipski explains.

>>> Are asthma medicines unofficial PEDs?3

Some riders have the constitution to get back on the bike and go into 15 hours a week after a period off, and others need to dip their toe in the water a little more. One approach is not necessarily better than the other; do not feel under pressure to conform.

After a break, look back at your training data to identify what you can and can t handle in terms of volume and intensity.


Dress right when you do start riding again


If you ve had a slightly shorter off-season break you should return to training feeling well rested and raring to go. Even so, it is important to remember it s still very early in the season, as Lipski explains: You will often feel quite fresh after a short period off and the first session or two may feel like you are in the form of your life. Again, be careful not to over-do it at this point.


Read more fitness articles

How To Resume Your Training After A Break How To Resume Your Training After A Break


There s no need to rush back to full fitness. Think back to previous years; riders who were lacking at the beginning of the year often come out on top when the season starts in earnest, while others may be mentally and physically fatigued.

>>> 13 ways to increase your average cycling speed4

The cycling season is a long one; you don t have to be on peak form in March or April, Lipski says.

Some of our top riders have three or more off weeks throughout the year where they put their bike in the garage and forget about it. It can be very beneficial for both the mind and body.


Get in the (right) zone


Key points

Do: have a couple of weeks unstructured just riding for fun without a speedo or Garmin tracking your ride. This will stop you comparing your riding with previous times on a loop or Strava segment.

Do: watch out for over-use injuries caused by getting back into training too quickly, such as knee pain.

Ligaments and tendons need time to get used to the stress you re putting on them, so build slowly.

Do: talk to a coach if you re not sure how to get back into training. They ll be able to plan your rebuild, taking into account how strong you ve been in the past and how long you had off.

Do: set goals for the year ahead if you haven t already and change them if you ve left it too late to start training. Realistic planning is the most likely to lead to success.

>>> 10 best ways to make your bike more comfortable5

Don t: compare your training with other riders on Strava. It s not helpful and will never lead to positive feelings if you re not feeling fit yourself. Focus on yourself and you ll be back to fitness in no time.

Don t: try and catch up on missed training. Start from where you are and progress steadily from there. Trying to catch up on weeks or months lost
may lead to overuse injuries and fatigue.

Don t: put off getting back on the bike for longer and longer.

They say there s no time like the present, and this couldn t be truer for getting back into training.

Don t: worry that you ll have lost all fitness.

It comes back quicker than you think.

References

  1. ^ Training plans (www.cyclingweekly.co.uk)
  2. ^ >>> Detraining: The truth about losing fitness (www.cyclingweekly.co.uk)
  3. ^ >>> Are asthma medicines unofficial PEDs? (www.cyclingweekly.co.uk)
  4. ^ >>> 13 ways to increase your average cycling speed (www.cyclingweekly.co.uk)
  5. ^ >>> 10 best ways to make your bike more comfortable (www.cyclingweekly.co.uk)

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  7. ^ Qantas Vacations: New South Wales Essential Luxury (www.luxurytravelmagazine.com)
  8. ^ Four Seasons Safari Lodge Serengeti, Tanzania (www.luxurytravelmagazine.com)
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  11. ^ Natai Beach Resort & Spa, Phang-Nga – Phuket, Thailand (www.luxurytravelmagazine.com)
  12. ^ Rancho Cielo – Luxury Villa Rental (www.luxurytravelmagazine.com)
  13. ^ Jade Mountain – St.

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  14. ^ The NoMad Hotel – New York City (www.luxurytravelmagazine.com)
  15. ^ The Lodge at Torrey Pines (www.luxurytravelmagazine.com)
  16. ^ Boutique Hotels & Resorts (boutiquehotelsresorts.com)

Wout Poels laments lost victory after final corner crash in Abu Dhabi (video)

The Dutchman was leading into the final corner before disaster struck and destroyed his chances of victory at the Abu Dhabi Tour

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Team Sky s Wout Poels was on his way to win stage three of the Abu Dhabi Tour1 and the overall classification tomorrow when the race finishes in the United Arab Emirates s capital, but went too fast into the last corner at the top of the Jebel Hafeet summit finish and saw his bike slip from underneath him. Colombian Esteban Chaves (Orica-GreenEdge), who led for most of the final kilometres, maintained his spot and continued for the win and red leader s jersey at 1,025m. Poels picked himself up, with scrapes on his left side, and placed third behind Fabio Aru (Astana) at 12 seconds.

Wout Poels Laments Lost Victory After Final Corner Crash In Abu Dhabi (video)

Wout Poels washes blood off his leg at the Abu Dhabi Tour (Gregor Brown)

With a flat stage tomorrow on Abu Dhabi s Formula One circuit2, Chaves should win the race overall. The Dutchman who helped Chris Froome to his second Tour de France3 victory in July, yelled expletives a couple of times after the finish, but quickly regained his composer at the team s car.

I think it was the paint, I don t know, Poels said after looking at his scrapes.

I felt I was flying, so I really fucked up because I would ve won the stage and overall maybe.

I knew it was a really sharp corner, but Chaves is not that slow so I thought that if I was first in the corner than I should normally win. You go fast in a climb, and in a corner, you don t brake.


Watch: Secrets of the toolbox Orica-GreenEdge


Not easing off in the last 80 metres before a left-hand turn appeared to cost Poels. He slipped, which seemed to be on the white paint, and landed on his left side. He raced for the stage win after catching Chaves in the last kilometre, right before the 11km climb descended briefly.

He attacked on the slight uphill kick to the line and led into the final corner, which cost him dearly.

25-year-old Chaves, who won two stages in the Vuelta a Espa a4, looks ready to win the race overall tomorrow. However, he recognised Poels bad luck by not celebrating when he crossed the line.

Astana attacked really early, they tried really early. My legs were almost over! Chaves explained.

Poels caught me, in the last corner he missed it and crashed. I didn t put my hands in the air because it wouldn t have been correct for him.

References

  1. ^ Esteban Chaves wins Abu Dhabi stage three after Wout Poels crashes on final corner (www.cyclingweekly.co.uk)
  2. ^ Abu Dhabi Tour 2015: What you need to know (www.cyclingweekly.co.uk)
  3. ^ Chris Froome wins 2015 Tour de France as Greipel wins final stage (www.cyclingweekly.co.uk)
  4. ^ Esteban Chaves reclaims red jersey with Vuelta a Espa a stage six victory (www.cyclingweekly.co.uk)