https:\/\/sochicken.nl\/balans-werk-en-prive<\/a><\/p>\n![\"\"](\"https:\/\/cyclosportive.nl\/wp-content\/uploads\/2019\/05\/shutterstock_1034376307.jpg\")
<\/p>\n
Ok, the peace and control are back and you have accepted that there is no work life<\/em> and private life <\/em>is, but just one life. In that one life you work 32 hours, you have a partner and two children in the age category 8-14 years. There are of course household chores, children have to play sports, but you also want to play sports yourself. You want to exercise at an acceptable level and not just exercise to stay somewhat fit. In short, after planning all the activities, there are still about 8 hours a week left for cycling. How do you do that as efficiently as possible? I went to Melvin Keppel from Rhino Sportzorg with this case.<\/p>\nSchedule<\/h6>\n
\n<\/strong>Whether high-level performance is possible with 8 training hours a week depends greatly on your VO2max*. If it is high, you can reach a significant level with 8 hours of training a week. If the VO2max is low, you will not cycle very hard even with 20 hours of training, Melvin explains. Training without guidance is difficult for many cyclists. Melvin: \u201cA trainer who watches is recommended. An outsider can better put things into perspective and keep an eye on whether the balance between work\/life\/sport is good. Sometimes a coach can motivate you better to take a week of rest. Spend a little more time with the family and train a little more another week.\u201d<\/p>\nWhen giving 8 training hours, Melvin recommends not planning too many training moments. A training week could look like this.<\/p>\n
\n- Tuesday an interval training (VO2max) of 60 minutes<\/li>\n
- Wednesday a recovery training of 30-60 minutes<\/li>\n
- Thursday an interval training (threshold**) of 60 minutes<\/li>\n
- Saturday or Sunday an endurance training of 180-240 minutes<\/li>\n<\/ul>\n
![\"\"](\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\")
<\/p>\n
Form peak<\/h6>\n
\n<\/strong>In 2\u00d76 weeks you can work towards a peak form with the above schedule. Do you really want to peak at the right time and know what you are doing? Then look for a trainer who can guide you. You can of course figure everything out yourself, but it is certainly advisable to have your values (VO2max and threshold) determined by means of an exercise test. This is the only way you can peak with a personal training schedule.<\/p>\nFinally<\/strong><\/h6>\n
\n<\/strong>Even if the planning is in order, over-fatigue lurks. Melvin: \u201cTake your rest and recovery as seriously as you train. For many people, thirty minutes of sleep is better than thirty minutes of training. Sleeping for half an hour and cycling for half an hour is good training. In addition, spend 10-15 minutes a day taking care of yourself. Think of massages, meditation, core stability. Practicing another sport is also good for the body. For example cross training or running. It doesn't immediately make you feel better about cycling. But doing something different keeps the body in balance.\u201d<\/p>\n*VO2max: mm of oxygen per kg body weight
\n** Threshold: heart rate at which the body starts to acidify (tipping point)<\/p>\n
This article previously appeared on Fietssport.nl<\/em><\/p>","protected":false},"excerpt":{"rendered":"You are in the middle of a life as a working parent. In the morning you take your children to school. At the end of the afternoon you pick them up from daycare. After dinner the family members like to talk to you for a while. And finally your boss also wants that presentation to be finished tomorrow morning. When can you go cycling? Help! There is no 'work life' or 'private life'. There is just your life. Before you know it you are completely exhausted and you don't feel like doing any sports at all. You are grumpy towards your family and sit listlessly on the couch zapping in front of the TV. How do you keep your busy life in balance? Before you can even think about cycling, that is the question that must first be answered. Balance The website sochicken.nl uses a nice comparison with a mountain goat to show how important balance is and how you can achieve it. Balance is the magic word for many of our problems. Mountain goats are good at it, we are less so. We strive for it, but we never seem to get there. Realize that there is no 'work life' or 'private life'. There is just your life. The balance between work and private life is usually about the lack of free time. Or about the lack of energy to fill that scarce free time in a good way (read: cycling). Become a better lifer and learn to divide your energy, to organize your time more wisely and to enjoy it more. How do you do that? By doing less, become a project minimalist. The more balls you have to keep in the air, the harder it becomes to stay balanced. Find ways to save time so that you have time and energy left to cycle. However, balance is not just a matter of doing less. It is also a matter of better\/more planning. The better you learn to plan, the more balls you can keep in the air. Executing a plan provides peace and control. Want to know more about balance? https:\/\/sochicken.nl\/balans-werk-en-prive Ok, the peace and control are back and you have accepted that there is no work life and private life, but just one life. In that one life you work 32 hours, you have a partner and two children in the age category 8-14 years. There are of course household chores, children have to do sports, but you also want to do sports yourself. You want to do sports at an acceptable level and not just move around to stay somewhat fit. In short, after planning all activities, there are still about 8 hours a week left to cycle. How do you do that as efficiently as possible? With this case I went to Melvin Keppel of Rhino Sportzorg. Planning Whether performing at a high level is possible with 8 hours of training a week strongly depends on your VO2max*. If it is high, you can reach a considerable level with 8 hours of training a week. If the VO2max is low, you will not cycle very hard even with 20 hours of training, Melvin explains. Training without guidance is difficult for many cyclists. Melvin: \u201cA trainer who watches along is recommended. An outsider can put things into perspective better and keep an eye on whether the balance between work\/private\/sport is good. A coach can sometimes motivate you better to take a week off. To spend a bit more time with the family and train a bit more another week.\u201d Given 8 training hours, Melvin recommends not planning too many training moments. A training week could look like this. Tuesday an interval training (VO2max) of 60 minutes Wednesday a recovery training of 30-60 minutes Thursday an interval training (threshold**) of 60 minutes Saturday or Sunday an endurance training of 180-240 minutes Peak form In 2\u00d76 weeks you can work towards a peak form with the above schedule. Do you really want to peak at the right time and know what you are doing? Then look for a trainer who can guide you. You can of course figure everything out yourself, but it is certainly advisable to have your values (VO2max and threshold) determined by means of an effort test. Only in this way can you peak with a personal training schedule. Finally Even if the planning is in order, over-fatigue is lurking. Melvin: \u201cTake your rest and recovery just as seriously as you train. For many people, thirty minutes of sleep is better than thirty minutes of training. Half an hour of sleep and half an hour of cycling is a good workout. In addition, spend 10-15 minutes a day taking care of yourself. Think of massages, meditation, core stability. Doing another sport is also good for the body. For example, cross training or running. You will not immediately cycle better. But doing something else keeps the body in balance.\u201d *VO2max: number of mm oxygen per kg body weight ** Threshold: heart rate at which the body starts to acidify (turning point) This article was previously published on Fietssport.nl<\/p>","protected":false},"author":1,"featured_media":2767,"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":[64,63],"tags":[41],"class_list":["post-2766","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tips-tricks","category-training","tag-balanscyclosportivefietsengezinmelvin-keppelplanningpriverhino-sportzorgtrainingwerkwielrennen"],"acf":[],"_links":{"self":[{"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/posts\/2766","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=2766"}],"version-history":[{"count":2,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/posts\/2766\/revisions"}],"predecessor-version":[{"id":4083,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/posts\/2766\/revisions\/4083"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/media\/2767"}],"wp:attachment":[{"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/media?parent=2766"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/categories?post=2766"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cyclosportive-travel.com\/en\/wp-json\/wp\/v2\/tags?post=2766"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
![\"\"](\"https:\/\/cyclosportive.nl\/wp-content\/uploads\/2019\/05\/shutterstock_1045298641.jpg\")
<\/p>\n