Lancelin Hell of the North
Suggested General Training Program
IntroductionBWA has done it again with the creation of a new iconic event which will see many serious recreational riders participate in another bench mark event. The Dams
Challenge early in 2012 was the target focus and now later in 2012 and hopefully from next year ahead, many such riders will have two or three Target Rides of challenge that they can aim for.
This generalised training program has been designed by the Perth Integrated Health Cycling Group and gifted to the community of cyclists that are part of BWA.
Time Frame
With approximately six weeks to go for this event, it is not without its training
challenges and this short time frame is described by Cycling Coaches as a Mesocycle in Cycling Training.
A Mesocycle is normally within a 4 to 6 week period which in itself differs in individual tasks, structure, forms of training and training loads. It is often linked to a specific event such as this and each event will need variation to the volume, intensity and type of training involved. In other words, the way which you may have trained for the Dams Challenge should and must be different from the Lancelin Hell of the North event. With the above in mind the following variables and disclaimers must first be expressed before a generalised training program is provided.
Are you ready for the Lancelin Hell of the North event?
Training Disclaimers
1. This suggested general training program serves only as a guide and is not specific for every individual. With an expected field of 500 riders, as the Mesocycle explanation above alludes, individual training programs need to be written up by a qualified Level 1 Cycling Coach and above and preferably one with a good understanding of the interplay between the Sports Science and not just riding training.
2. This training program is written with high level B distance Cyclosportif riders and above in mind. High B in my definition are people who have been doing B distance riders with Cyclosportif and are about to transition to the longer distance rides.
3. It is generally suited better for riders who already average a weekly distance of 100 km and beyond.
4. It is preferable that these riders who average 100 km and beyond have at least one long ride of approximately 70-80 km per fortnight.
5. I will NOT recommend C distance and entry B distance Cyclosportif riders doing this course for endurance and fitness reasons.
6. This advice is provided without prejudice and those who choose to act on this generalised training program do so with their own volition and free will without recourse or liability placed or imposed on the author.
7. Individualised training program conducted by Perth Integrated Health Cycling Group include proper Heart Rate Max and VO2 max calculations to determine training zones for each individual. These programs whilst written specifically for cyclists by our national qualified cycling coaches have the sports medicine
components undertaken by our health professionals who are cyclists themselves. 8. That you should in any training course seek individualised help from a qualified
Cycling Coach or Teacher who is at least Level 1 trained or above and those who are licensed to actually teach and advice without insurance restrictions.
Understanding The Course
Every experienced rider knows that Rule #1 in training for an event or ride realising, analysing and assessing their suitability for the course.
This training program must therefore be read in conjunction with the Riders Information pack provided by BWA which outlines the terrain, gradients, distance, conditions and road surfaces by which you are expected to ride.
Consider the following course conditions which provide the variables for a 6 week training program:
1. Distance of 135 km. This is considered for serious recreational cyclists a long course considering that most Cyclosportif rides for A distance is normally
between 90 to 110 km depending on the terrain. Endurance skills will be needed here.
2. There are variations in the road surfaces described as heavy grade country roads to sections of gravel and rough surfaces. Skills of balancing and proper gear changing will be required to navigate and control the bike in these conditions. 3. Elevations. With a maximum elevation of 139 metres and cumulative gain of
some 493 metres, the Lancelin course is definitely undulating and the skills required for this course will include techniques such as sling shot riding, proper usage of big and small chain ring and definitely a component of hills climb training in the 6 weeks.
4. Winds. Though described as variable, there will invariably be head winds and side winds along the course as we will be exposed to the elements and influence off the coast especially as the day progresses. Riding in winds equates to
training in the hills, which fundamentally means once again hill climbing training must factor into your 6 week plan.
Understand the terrain you are riding at.
Training Fundamentals
2. Each segment is therefore logically ONE week and this is a Microcycle.
3. Each Mircocycle training should NOT exceed more than 15% of your previous training program in intensity, distance and endurance.
4. Working beyond 15% training gains often lends itself to biomechanical and physiological challenges which may result in injury and over fatigue.
5. Each Mircocycle being 7 days should involve Variations to the training program. 6. Let’s analyse the Skills Sets required for this event:
a. Gear changing and working with slight undulations = Interval Training b. Winds and Elevations = Hill Climb Training
c. Gravel and Rough Surfaces = Slow Riding and Balancing Training in small areas such as empty car parks
d. Long road stretches = Endurance Training.
7. Obviously being time poor people with home and professional commitments we cannot be out on the bike the whole day training. Our best recourse is therefore training smart.
8. Divide the (Microcycle) Week Into the following training methods in general: a. 6 days of training, 1 day of rest (yes you need to have a day of rest).
b. Of the 6 days of training this is what you do.
c. Nominate one of the two weekend days for your Endurance Training ride. See notes further along for what this means.
d. Nominate two of the 6 days of the same week for Interval Training. Each interval training ride should not be the same as the other and should not be on
consecutive days.
e. Nominate one of the six days of the same week for your Hills Climb rides. Those who have done the 3 and 5 Dams have previously received my document on Hill Climb Training for Busy People and if this fits the bill but you don’t have the article email me at: [email protected] for your copy.
f. The remaining one day of training you use for the Slow Training and Balancing Training and it is often best the day after your Hills Training as you will use alternative muscles for this task.
g. Day of Rest is what it means. Time off the bike and we recommend that in the Mesocycle period of 6 weeks that you engage in some form of light cross training so that your neuromuscular systems are conditioned always at their best.
Endurance Training
As the term describes endurance training involves the ability of the cyclist to sustain himself or herself over long distances with prolonged times. Lancelin Hell of the North, the Dams Challenge, Amy Gillet Grand Fondo, City of Armadale 2013 Grando Fondo and the Bay in a Day Challenge are such rides.
For endurance training establish the following fundamentals:
1. You will need a few hours free to do this thus weekends are always better. 2. Do it once a week but if you are desperately time poor then it should be done
once every 10 days.
3. Only build at no more than 15% increments PER WEEK for 6 weeks.
4. In simple terms this means that if your longest ride is now 80 km, 10-12% of that make it around 88 km to 89.6 km.
5. Do your math and the Mesocycle period will work for you which explains why an average weekly distance was recommended previously.
6. Choose different courses or routes to achieve this and not the same and as each week progresses try and increase the complexity of the route variations such as (a) increased gradients and undulations (b) incorporating cornering and braking and descending (c) riding into the wind.
7. Endurance training always works with a good friend or small bunch but try and train such that there is minimal drafting so that you can realise your full potential during the training phase.
Interval Training
Interval training was probably the invention for the time poor like the author. You can get a lot out of 1 to 1.5 hours of interval training each time you do it.
The fundamentals of Intervals Training are:
1. Use of your aerobic and anaerobic capacities of your body to function best for you for the ride;
2. Interplay between intense periods of exertion with periods of rest or recovery and using variation in time, intensity or efforts placed over distance to build strength, aerobic capacity and ultimately endurance.
3. Some very basic interval training methods include:
(a) Session 1: 20 seconds sprint at 60% intensity followed by 20 seconds coasting. Called 20:20. This makes one set, repeat the same for 8 sets. (b) Session 2: 20 seconds sprint at 60% intensity followed by 10 seconds
coasting. Called 20:10. This is one set repeat for 8 sets.
(c) Session 3 (progressively harder): 20 seconds sprint at 80% intensity followed by 10 seconds coasting. Repeat for 6 sets.
4. As you can see from the very basic formula above, it is about a time for sprint at varying intensity which at this level of training should vary from 60%, 70%, 80%, 90% and 100% and duration which can be anywhere from 10 to 30 seconds of sprint and anywhere from 30 seconds to 10 seconds of resting or coasting. 5. Important aspect of Interval Training is the choice of route and location.
Preferably where you have up to say 5 to 7 km of distance to practise this and there is no need to do this on a hill or slope as a flat terrain can also assist. 6. If you choose to do it on a undulation it should not difficult than a Category 5
climb and you need to factor in longer period of resting for re-oxygenation. 7. Another major factor in Interval Training is the proper use of Gear Ratios to
increase strength and endurance over time. Obviously using a Big Chain Ring and Hardest Gear for the first Interval Training places you in what I call the ‘stupid category’ as these are the kind of cyclists I see at my clinic for treatment
each week. Everything built in stages makes for a well trained, conditioned and toned cyclist.
Hill Climbs Training
Refer to my previous article written for BWA for the Dams Challenge or email me at:
[email protected] for your PDF copy. Note that this was written for busy people and
once again designed with time frames of between 1 to 1.5 hours.
For longer hills climb training, you need to factor in at least 2 or 3 hours and this can be done as a progressive target for your endurance ride especially once you have achieved the fundamentals from Week 3 onwards.
Slow Riding and Balancing
It is often said that a good rider is a fast rider. I disagree. A good rider is one who can balance and manoeuvre slowly and control the bike without falling off.
If you are able to ride around is ever decreasing circles and control your bike, you have achieved another level of cornering, balancing and variation in speed and balance. Of course don’t do this till you fall! Choosing a small area such as a car park and working your way around the traffic ‘furniture’ that seems to inhibit these areas will give you the fundamental skills of cornering, braking, turning and also control of the bike on uneven and rough surfaces.
Surprisingly this is a skill which I believe will be most needed for many when they negotiate the 6 to 7 km of rough gravel and stones along the Lancelin Hell of the North ride.
This slow riding day can also work as your quasi recovery day as you will need no more than 45 to 60 mins to do this as part of your training.
Rest Day
The most important day of your Mircocycle! Rest day means that you should be completely OFF your bike and not be involved in any form of cycling activities.
On your rest day you should factor in at least 15% more sleep, make sure you rehydrate and stretch and if time permits throw in a short cross training program.
Examples of cross training provided by Perth Integrated Health for its cyclists is explained below.
Cross Training
As stated, it involves exercise and or fitness which does not, in this scenario include Cycling. Examples that we already use at PIHCG include:
a. Swimming. We run a 6 to 8 week program of once a week for cyclists to cross train.
b. Upper Body Circuit Training. Ensuring that the 30% needed for proper cycling does come from the upper quadrant of the body. We run weekly upper body programs at Kings Park for cyclists.
c. Deep Water Rehabilitation, Using deep water and a flotation belt over 45 mins to stimulate and activate core strength and rapidly recover injured cyclists.
d. Sports Massage. Which we offer our cycling patients this at both our Balcatta and Melville clinics.
e. HUBER resistance and strength training with our Exercise Physiologist with rapid turnout in fitness and endurance within four weeks.
Cross training essential for cyclists.
There are many types but remember that they must not be excessively impacting the body and different muscles groups, joints and tendons should be employed in the process.
Riding Smarter
Lancelin Hell of the North is an individually timed event BUT riders will be permitted to ride in groups if they wish.
From a fitness and progression perspective, if you are not totally up to the training mark by the 5th week of the Mesocycle, it will prudent to form strategic alliances and small groups amongst your fellow cycling friends participating in this event. By creating small groups, one can conserve anything up to 30% of energy and power through drafting which can and will make a big difference in your ride and ability to recover post the event.
Better still get a group of fellow riders, pull along some mates who perhaps need up skilling from a B distance and A distance and assist them in this way for the Lancelin Hell of the North!
Riding in a group can make a big difference.
Individualised Training Program
Perth Integrated Health offer individualised training programs for cyclists wishing to do the Lancelin Hell of the North.
The window of opportunity to obtain such a program will be short and effectively if you are keen to do so it will have to be done between now (2 Aug 2012) and no later than the 14 Aug 2012 for an effective Mesocycle to work.
To obtain your own personalised program a two stage process needs to be achieved: 1. Heart Rate Maximum and Zone Thresholds needs to be calculated. This requires
you to attain a clinical session on a Medical Ergometer to achieve these results. 2. Consultation with one of our Cycling Coaches. Note that you must first attaend
the above clinical session before booking in to see the Cycling Coach. This involves two half hour sessions, the first for them to ascertain our current training or standard of training and riding and the second session will be to provide and explain to you –your individualised training program.
As stated, the window of opportunity for a 4 to 6 week Mesocycle training program for the Lancelin event is small but can be achieved. If you are keen, you need to register your interest with the PIHCG Admin Officer at: [email protected]
Further Information
PIHCG will provide within the next fortnight further information about: Bike Preparations for the event
Suitable Hydration and Nutritional guidelines
Understanding working within your heart rate zones. Queries
Please direct them to Ian Wee at: [email protected]
Ian Wee is Director Sportif of the Perth Integrated Health Cycling Group. By profession is specialisation is in the area of neuromuscular and biomechanical conditions with emphasis on sports science modalities. Ian is also known for his clinical work in Bike Ergonomics and also Medical Classifier for Cycling Australia and Australian Paralympics Committee. Ian is a Cycling Coach and Aust Cycle Teacher and has recently completed his studies for his Level 1 Track and Road Cycling coach qualifications and is at present the Team Practitioner for the Genesys Pro Cycling Team.
