I evaluate the success of the past season and decide what objectives I need(or want)for the upcoming season.For 2006 I focused upon weight loss,improving my spin and expanding my participation in the BNS race series. In hinesight met my objectives.
With that in mind I`m gonna tweak my offseason training to tackle my performance issues somewhat differently for 2007 to inlude......
A - Cadence
"...if your legs hurt more than your lungs, increase cadence. If your lungs hurt more than your legs, use a lower cadence....if you lack the super cardiovascular power to ride efficiently at high cadence, weight training can help you develop tolerance to lower cadence, higher watts per pedal stoke riding..."
I have started a more disciplined weight training plan for the winter rather than my usual "ad hoc" approach to gym work. Specifically targeting lower body, back and abdominal work.Last year I improved my high cadence spin but think I am more suited to a lower cadence based on my genetics.I`m more a "Jan" than a "Lance".
B - Core Strength
"...increase core strength, which will help put more power to the pedals by providing a solid platform for the lower body to push against....we will address transferring strength gains from the weight room into power production to the pedals...."
I have been doing core strength exercises in my gym routine but will accelerate the routines, specifically adding "plank/bridge" routines and additional Swiss ball abdominal exercises.
C - Climbing
"The good news is that you can improve your climbing regardless of your genetic makeup...if you think you`re to big to become a better climber, work at it..."
Good solid gymwork,spin classes and attention to diet to develop a strong base followed by a Spring of hill training will better prepare me for the 2007 race season. No point denying the obvious. Lugging 200lbs over the big climbs is my Achilles tendon. If I can zone in and improve my climbing skills I stand a better chance of hanging with the pack.