Sustaining Form

[ray j willings]

I just be interested to know how or if some of you guys sustain form for a long time " many months"
Right now I know I am not at my best. I used to try and chase form and over train but now I let it come to me. When I do feel like I am riding really well I try and control what I am doing , not push to hard just enjoy the good sensations of feeling extra strong and hold onto that condition as long as I can, but it would be nice to hold top form for longer.
What's you views on holding good condition and dealing with the loss of form?

 

[twothirds]

In my opinion, the ability to hold your form is something that comes after years of training. Once you have a deep aerobic base to train from, then you can focus on intensity in your workouts, keeping them shorter, minimizing volume and maximizing recovery. As long as you are able to recover sufficiently, while still doing maximal workouts, then you should be progressing. As soon as you overcome your ability to recover, then form drops off. You may also be getting weaker as your form drops off, hence the short, intense workouts. While training, I've never had a drop-off in strength (weights), as long as I was following a gradual progressive overload and recovering enough. With on the bike training, my only drop-offs came after a long bout of increased volume.

Vlume is necessary, but it's cumulative. You may be doing too much work right now, in other words, improving with less volume, but your body can deal with it temporarily. Keep it up and you will gradually decline. Anytime I needed a rest week, I would cut my rides in half, limit them to 20km, and if I felt the need to "train", threw in the odd interval or sprint workout but kept the volume really low. I wouldn't lose speed, because of the intensity, but after a week or two of this (I would still race on the weekends), I was sufficiently rested that I could go back to previous volume levels, and would dial back my weekly increase in load to half of my previous progression. I found I was able to lengthen the amount of time that I made consistent gains this way.

 

[ray j willings]

That's very Interesting twothirds.
I hit the weights 3 times a week and I have a pull up/ chin up bar.
The weights I never have any issue with even if I feel weaker on the bike.
I do notice that the pull ups I do everyday " I do 3 sets of 15 "arms" and 3 sets of 10 wide grip palms face outward ,I can do a lot more. Sometimes I do but I want to keep things not to hard , if you get me"
and some times they are not easy. "Most times they are a breeze"
This winter I eased off the miles and spent 1 to 2 hours doing more short steep climbing and definitely hit a peak with my climbing that came and went.
I started with the longer rides when the weather got better. I am riding ok and know from previous experience that I will hit some really decent form in june and then Its a case of trying to hang on to it. It tends to go and come after a month or so. But I think getting the balance right is the key. I do over-train and it can be difficult to judge if your over training. When your riding well and feeling good you just want to keep riding and that's the problem I have had in the past. Good advice much appreciated .

 

[FrankDay]

Re:

In my opinion, the ability to hold your form is something that comes after years of training. Once you have a deep aerobic base to train from, then you can focus on intensity in your workouts, keeping them shorter, minimizing volume and maximizing recovery. As long as you are able to recover sufficiently, while still doing maximal workouts, then you should be progressing. As soon as you overcome your ability to recover, then form drops off. You may also be getting weaker as your form drops off, hence the short, intense workouts. While training, I've never had a drop-off in strength (weights), as long as I was following a gradual progressive overload and recovering enough. With on the bike training, my only drop-offs came after a long bout of increased volume.

Vlume is necessary, but it's cumulative. You may be doing too much work right now, in other words, improving with less volume, but your body can deal with it temporarily. Keep it up and you will gradually decline. Anytime I needed a rest week, I would cut my rides in half, limit them to 20km, and if I felt the need to "train", threw in the odd interval or sprint workout but kept the volume really low. I wouldn't lose speed, because of the intensity, but after a week or two of this (I would still race on the weekends), I was sufficiently rested that I could go back to previous volume levels, and would dial back my weekly increase in load to half of my previous progression. I found I was able to lengthen the amount of time that I made consistent gains this way.

I agree with this. sustaining form has mostly to do with the size of your base and avoiding injury.

 

[CoachFergie]

http://www.roadcycling.co.nz/Coach/qaa-hamish-ferguson-base-training.html

An Q&A session with me about base training and for high performance cycling you can't escape the need for a high level of fitness.

 

[JayKosta]

...
how or if some of you guys sustain form for a long time " many months"
...
hold onto that condition as long as I can, but it would be nice to hold top form for longer.
What's you views on holding good condition and dealing with the loss of form?

------------------------------------------
Sustaining a 'level of form' for a long period requires that you do not attempt to make fast improvements to your form.
'Form' can be sustained by doing 3 or 4 exercise sessions per week during which you exercise to your current level of form.

If you train or exercise harder than is supported by your current form, you will need additional time for rest and recovery - and during that rest period your form will be less.

Achieving 'top form' is usually done by a combination of planned training and rest periods prior to an event or a few number of days during which the 'top form' is desired. After the period of 'top form', a much longer period of rest and reduced training is needed to recover from the physiological stress that was needed to acquire top form.

Jay Kosta
Endwell NY USA

 

[ray j willings]

...
how or if some of you guys sustain form for a long time " many months"
...
hold onto that condition as long as I can, but it would be nice to hold top form for longer.
What's you views on holding good condition and dealing with the loss of form?

------------------------------------------
Sustaining a 'level of form' for a long period requires that you do not attempt to make fast improvements to your form.
'Form' can be sustained by doing 3 or 4 exercise sessions per week during which you exercise to your current level of form.

If you train or exercise harder than is supported by your current form, you will need additional time for rest and recovery - and during that rest period your form will be less.

Achieving 'top form' is usually done by a combination of planned training and rest periods prior to an event or a few number of days during which the 'top form' is desired. After the period of 'top form', a much longer period of rest and reduced training is needed to recover from the physiological stress that was needed to acquire top form.

Jay Kosta
Endwell NY USA

I agree. Form seems to come easier when I am not chasing it. Its so easy just to push and push but get nowhere.
For me It really is about not overtraining and getting good recovery.
I also think its quite difficult to get top form at a desired time.
I think it's something even the pro's can struggle with.