{"id":1484567,"date":"2018-02-01T09:40:52","date_gmt":"2018-02-01T07:40:52","guid":{"rendered":"http:\/\/magazine.bkool.com\/?p=1484567"},"modified":"2018-02-01T09:40:52","modified_gmt":"2018-02-01T07:40:52","slug":"tips-for-the-start-of-the-season","status":"publish","type":"post","link":"https:\/\/magazine.bkool.com\/en\/2018\/02\/01\/tips-for-the-start-of-the-season\/","title":{"rendered":"Tips for the start of the season"},"content":{"rendered":"
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We normally start off the cycling \u201cyear\u201d or season full of hopes, but remember that haste isn\u2019t a good companion when talking about bikes<\/a>\u2026.<\/p>\n

The basis of a good construction is a good foundation. It\u2019s the same thing here. You have to have a great BASE as a proper foundation for your workout cycle. My recommendation for people starting out or who have been riding 1-2 years is to have 3-4 months of base training.<\/p>\n<\/div>\n

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That means that during that time, you don\u2019t go over 55-60% on the flats. Don\u2019t bust a lung going uphill, no matter how short, or you\u2019ll be working out in zones whose time hasn\u2019t come yet.<\/p>\n

A lot of times people say, \u201cToday I went past 60%, and on the climb, I even went at 80-85 for 15 minutes, you know, I was racing a friend in the group. Did I blow it???\u201d<\/p>\n

Obviously, if this happens once a month, you won\u2019t ruin all that hard work you\u2019ve put in, but keep in mind that you\u2019re shooting blanks, and that kind of effort makes no sense now. In my training method<\/a>, I usually insert low-cadence series lasting 5, 10, 15 or 20 minutes during this phase. It all depends on the cyclist and on how long they\u2019ve been riding.<\/p>\n<\/div>\n

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A cyclist with years of experience will need a shorter base period (2 months), and will be able to do strength or quality series before then.<\/p>\n

That\u2019s why I say that bread isn\u2019t good for everyone. There are people who do better with oats or corn. This is the same thing.<\/p>\n

It\u2019s also very important to listen to your body at this time of year, by which I mean that perhaps on your long-distance day, you\u2019re not at 100% physically. So take that day off. Your body knows best.<\/p>\n<\/div>\n

Some nutrition tips<\/strong><\/h2>\n
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Lastly, here are some food tips for your base training days<\/p>\n

4-h base workout
\n<\/strong>Breakfast:
\nOrange or kiwi
\n2-egg omelette with ham and toast (wheat, oat, rye) with oil
\nCoffee with oat bar.<\/p>\n

Ride at 95-105 RPM on flats
\n<\/strong>Don\u2019t go over your lipid aerobic threshold, aerobic baseline, not aerobic power<\/p>\n

On climbs
\n<\/strong>80-85 RPM max 75% (aerobic power).
\nDon\u2019t do more than one climb.
\nVegetables with quinoa or some rice and 300-350 gr of protein.<\/p>\n

Take care!! Carpe diem!!<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

We normally start off the cycling \u201cyear\u201d or season full of hopes, but remember that haste isn\u2019t a good companion when talking about bikes\u2026. The basis of a good construction is a good foundation. It\u2019s the same thing here. You have to have a great BASE as a proper foundation for your workout cycle. My […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87,150,92,99,94],"tags":[],"yoast_head":"\nTips for the start of the season - BKOOL Magazine<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/magazine.bkool.com\/en\/2018\/02\/01\/tips-for-the-start-of-the-season\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips for the start of the season - BKOOL Magazine\" \/>\n<meta property=\"og:description\" content=\"We normally start off the cycling \u201cyear\u201d or season full of hopes, but remember that haste isn\u2019t a good companion when talking about bikes\u2026. The basis of a good construction is a good foundation. 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