General Concepts of Training

The links on the left represent some of a series of articles on topics that I have shared, learned and created over the last twenty one years.  Additional articles will be added from time to time.

Regardless of whether you are a beginner, intermediate, advance, amateur racer or pro-racer, the best approach is gain without pain.  That is, a good effort and workout, but no real pain or excessive pain.  If there is too much pain, then an excessive amount of recovery time is needed.  Excessive pain also increases the risk of a sports injury.  If the needed recovery time is not taken, then you risk over training and a loss of fitness.  However, there is a catch.  If you do train excessively and take the required extended rest time, then muscle atrophy will undo the excessive workout.  Muscle atrophy becomes slightly noticeable after two days.  The atrophy begins to accelerate during the days three through seven.  The concept I prefer is enough muscle stress to create improvement with minimal recovery time and minimal risk of sport injury.

Gain without pain means small frequent steps for best results and minimum risk of injury.  In addition, gain without pain translates to more fun and motivation.   By focusing on small improvements, you help fuel your motivation.  Small frequent steps create the best long term benefits for health and fitness.

All programs of fitness must have one day of rest per week with no physical activity, sports, or workouts of any kind.

Cross training and gym workouts are highly recommended to create symmetric muscle development around all joints and body parts.  Bicycling as with any single activity develops certain muscles more than others.  In order to create muscle symmetry, you need to work out in a gym to balance the muscle improvements and maintain symmetry.  Around any joint or body part, symmetric muscle development minimizes the risk of sport injury.

Stretching at least one minute per stretch is essential to maintaining long muscles with flexibility and needs to be part of the fitness program.

First Posted on this Web page: January 1, 1981.