{"id":2759,"date":"2018-01-19T14:00:57","date_gmt":"2018-01-19T14:00:57","guid":{"rendered":"https:\/\/cyclosportive-travel.com\/uncategorized\/zo-sta-lente-strak-aan-vertrek-6-tips\/"},"modified":"2024-04-04T11:07:11","modified_gmt":"2024-04-04T10:07:11","slug":"zo-sta-lente-strak-aan-vertrek-6-tips","status":"publish","type":"post","link":"https:\/\/cyclosportive-travel.com\/en\/tips-tricks\/zo-sta-lente-strak-aan-vertrek-6-tips\/","title":{"rendered":"This way you will be ready to leave in the spring: 6 tips"},"content":{"rendered":"
Standing still means going backwards, but it is often wet and cold in autumn and winter. How do you keep your body in shape and lay a good foundation for the new season?
\nOnce the basics are good, you can train more intensively<\/h6>\n
1 The <\/strong>mountain bike<\/h6>\n

The mountain bike offers the necessary variety and in the forest you are also better sheltered from the harsh weather conditions. You just have to be careful not to go too fast on the MTB, because many tours are quite intensive.<\/p>\n

2 Sports without wheels<\/h6>\n

You can always try an alternative without wheels. During the rest period it is not a bad idea to go for a run. For cyclists this is a completely different form of exercise. Therefore, build up your running slowly.
\nYou have less risk of injury when swimming. The big advantage compared to running is that you get your whole body moving in the water and of course you are not affected by the weather conditions indoors.<\/p>\n

3 Endurance training<\/h6>\n

In the first weeks after the rest period, you start with long endurance training at a relatively low heart rate. This way you lay a solid foundation for endurance. Once the basics are good, you can train more intensively.<\/p>\n

4 Strength and core training<\/h6>\n

Strength training is great on the bike, but can of course also be done very well in the gym. Go to the gym in your area and ask for advice. At the gym they can tell you exactly what the leg press, hack squad, back extension, torso rotation and leg extension can contribute to your cock start in March!<\/p>\n

5 Climbing and block training<\/h6>\n

From mid\/end of January you can switch to climbing training, provided you have completed sufficient basic training and completed the strength training. You can perform this climbing training on the road, with blocks of 10 minutes and longer at a minimum of 80 to 90 rpm. Keep your heart rate just below the turning point.<\/p>\n

6 Do an exercise test<\/h6>\n

The intensity at which you can best perform the above workouts can be determined in two ways: via a lactic acid or heart rate measurement. Lactic acid is best measured by means of a specific fitness test on the bike. You can determine the training intensity via a heart rate measurement based on your maximum heart rate. However, this depends on age and fatigue.<\/p>","protected":false},"excerpt":{"rendered":"

Standing still is going backwards, but it is often wet and cold in autumn and winter. How do you keep your body in shape and lay a good foundation for the new season? If the foundation is good, you can train more intensively 1 The mountain bike The mountain bike offers the necessary variation and in the forest you are also better protected against the harsh weather conditions. You just have to be careful not to go too fast on the mtb, because many tours are quite intensive. 2 Sports without wheels You can always try an alternative without wheels. During the rest period it is not a bad idea to go running. For cyclists this is a completely different form of exercise and. Therefore build up the running slowly. You have less chance of injuries when swimming. The big advantage compared to running is that in the water you get your whole body moving and indoors you are of course not bothered by the weather conditions. 3 Endurance training The first weeks after the rest period you start with long endurance training at a relatively low heart rate. In this way you lay a solid foundation for endurance. If the basics are good, you can start training more intensively. 4 Strength and core training Strength training can be done perfectly well on the bike, but can of course also be done very well in the gym. Go to the gym in your area and ask for advice. The gym can tell you exactly what the leg press, hack squad, back extension, torso rotation and leg extension can contribute to your kick-start in March! 5 Climbing and block training From mid\/end January you can switch to climbing training, provided you have completed sufficient basic training and strength training. You can do this climbing training on the road, with blocks of 10 minutes and longer at a minimum of 80 to 90 rpm. Keep your heart rate just below the turning point. 6 Do an effort test The intensity at which you can best perform the above training can be determined in two ways: via a lactic acid or a heart rate measurement. The best way to measure lactic acid is by means of a specific fitness test on the bike. The determination of the training intensity via a heart rate measurement can be done based on your maximum heart rate. However, this depends on age and fatigue.<\/p>","protected":false},"author":1,"featured_media":2760,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[64],"tags":[35],"class_list":["post-2759","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips-tricks","tag-bloktrainingcoretrainingduurtraininginspanningstestklimtrrainingkrachttrainingmountainbiketraining"],"acf":[],"_links":{"self":[{"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/posts\/2759","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/comments?post=2759"}],"version-history":[{"count":4,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/posts\/2759\/revisions"}],"predecessor-version":[{"id":4093,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/posts\/2759\/revisions\/4093"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/media\/2760"}],"wp:attachment":[{"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/media?parent=2759"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/categories?post=2759"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/tags?post=2759"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}