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Cycling training and supercompensation

Training, resting and supercompensation

The ultimate goal of training is getting better and stronger through training and exercising your body. This is possible through the physical mechanism of the supercompensation.
Perhaps you've already heard about supercompensation. And you've probably already experienced it.

Supercompensation is a term for the phenomenon that, after a training impulse, your body always tends to recover above the original baseline.

At a training stimulus you become fatigued and your physical capacities diminish. Recovery not only brings you back to the original level but slightly above.
If, at that moment, you do not train again, you descend back to your original level.
You do not need to train every day during your preparation. On the contrary. Especially for the novice cyclist, it is advisable to alternate a training day with a rest day, not to "overtrain" yourself. While resting, you can also improve your fitness. And if you start training before you have recovered, your performance level will even decrease!

If, at the contrary, you always train at precisely the moment that you are on top of the supercompensation, you will continuously perform better. Keep this in mind with your workouts. A perfect interaction between exercise and rest is mandatory.

The big question is: when should I give the following training stimulus and how strong should it be to benefit? There are no real signs so your own experience and knowledge of your body should help you with this. You can also measure your morning heart rate; if it is too high, then you probably have not recovered from your last training. Through your morning heart rate, sleep, weight, training info you can check if you're doing well.

A good training schedule also requires a long term planning. Usually, it is based on a period of four weeks, with 3 weeks of building-up (in volume and intensity) followed by a week of recuperation. Next, this period may be repeated over and over again.

Aerobic and anaerobic threshold

Your energy reserves during an intensive effort (= high heart rate) get exhausted after 90 minutes. For heavy climbs, this may be insufficient for many.
Calculate yourself for at an average of 10 k /h: 60 x / 10.
The solution is to use a heart rate below your transfer pulse. You transfer pulse is the pulse that corresponds to the acidification threshold of your body. Below your transfer pulse, you will be able to sustain your effort much better and probably reach the summit. Above this rate; you burn energy too fast.

Your maximum heart rate:
• 220 minus your age (men)
• 230 minus your age (women)

Determining your aerobic threshold:
Your aerobic threshold is approximately 75% of your maximum heart rate, e.g.; a man aged 30 has a maximum heart rate of 190, so his aerobic threshold lies at a heart rate of 142 (75%). This often corresponds to the "talking border ".

Determining your anaerobic threshold:

Your anaerobic threshold is the maximum heart rate you can sustain for long periods without acidification. When, during your exercise, the production of wastes through your muscles becomes bigger than their discharge, anaerobic metabolism kicks in. When the preferable aerobic system can no longer keep up with the demand for energy, the lactate cycle starts to provide the needed additional energy, burning stored sugars for fuel, and producing lactic acid as a by-product. When lactic acid builds up in our bodies, it causes discomfort like cramping and general distress.

Your anaerobic threshold is the heartbeat whereby the source and drain are exactly in balance.

Warm up with changing gears. Next, drive a race for 10 minutes at your maximum pace. Your average heart rate during your trial is normally just below the transfer pulse. Of course there are more scientific of ways to calculate your transfer pulse more precisely such as the lactic acid test, but the above will give you a good indication.

Recovery work is done under your aerobic threshold. Duration training do you do between your aerobic and anaerobic threshold. Resistance Training do you above your anaerobic threshold. The latter you do in your training then do not use!

Your training schedule

It may be clear by now. If you want to train to climb, a good planning is essential. You cannot build up your condition in a few weeks. It is important to know your body. Experienced cyclists know how far they can go and usually already have a basic condition that allows them to build up faster.

Try to make a schedule following the rules described above (alternate training, periods of 3 +1 week). Count back from the moment you will do the climb in periods of 4 weeks.
If you have a cycling computer or an iPhone or smartphone, you can perfectly keep track of your workout data via

1. Cycling training and supercompensation

2. Cycling power to weight ratio (PWR)

3. Compact or triple

4. Bikes and accessories for climbing

5. Cycling nutrition

6. Calculate your-body-mass-index

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