![]() As that rider becomes adapted to this stimulus they'd increase the watts to say 310 for subsequent sessions, then 320 and so on. Using watts as a measure, a rider might begin with a particular set of intervals sustained at 300W. ![]() But how much?Ī good example here is training with power. In plain English you pushed yourself a bit harder, got used to it and are ready to give it some more. ![]() Progression means that having achieved some sort of adaptation from a training stimulus and witnessed some improvements, in order to keep on improving you need to continue to overload the system as it has got used to the initial amount of stress and can now handle it quite readily. Fortunately, principle number two can help us regulate how to apply overload a bit more sensibly. This is your classic ‘new starter' at the gym - full of good intentions but does too much too soon, can't sustain it and quickly gives up. This can lead to premature breakdown as the body and mind struggle to cope with the sudden increase in training stress and both motivation and results fly out the window. The tendency for many riders is to assume that more is better and they throw all sorts of extra-hard intervals or strength training sets and reps into the mix. So overload is simple in theory but demands a clear understanding of how much actual ‘overload' is required. This states simply that as you subject yourself to a given stress, be it physical, technical or mental, in order to improve, that stress needs to be greater than the amount you are normally conditioned to deal with. So let's take a look at each in turn and see how you can implement them and boost your training results. Easy in principle but as I said, many riders struggle to implement these three simple processes into their training or, worse, ignore them They simply summarise what most of us with a rudimentary knowledge of training already know to be true: in order to get better you have to push yourself a little harder than is comfortable (overload), gradually increasing training load (progression) until you need to rest (recovery). ![]() Look closely at the meaning of the three terms and you'll see there's no rocket science involved here. It is a term that describes the changes (hopefully improvements) that both mind and body experience as a result of your training, and the holy trinity of overload, progression and recovery, when applied correctly, help maximise training adaptations. But before I explain why they are so vital, it's important to understand the basic concept of training adaptations.Īdaptations are what we strive for when we train. The three principles we're going to look at are progression, overload and recovery. So integral are they that we can think of them as the holy trinity of training principles, but despite the fact that they are so integral to the success of any training programme - and are fundamentally very simple to grasp - they're are also the ones that most riders find difficult to adhere to or, as we shall see, choose simply to ignore.Īpply these to your training though, and whatever standard of rider you are and whatever your target event, only one thing can happen. Individually they are each of high importance but taken together they form an incredibly potent building block towards quick and sustained improvement. For this feature we're going help you avoid this pitfall by focusing on three simple principles of conditioning that form the basis for all successful training programmes.
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