18 Jun, 2015

Time to train

Mike Hewan introduces Jono Cloete to those who braved the weather and attended the "Idea behind the gear" info session at Complete Cyclist Bryanston last night (17 June).

The most recent “Idea behind the Gear” information sessions at Complete Cyclist Bryanston (17 June) and Bedfordview (10 June) focussed on training with tips on not just how to train, but also when to train.

Presented by guest speaker Jono Cloete from Urban Fitness Outdoor, the talk covered the subjects: basic training principles, reversibility, variety, periodization, base training, recovery, time management and off bike training.

“I am privileged to be one of those people who gets to live their passion,” Jono said in his introduction, “and my passion is getting people fit.”

Jono stressed the following points:

Regarding basic training principles:
• Your training must tie in with cycling;
• Must have some sort of plan;
• And if you want to get better at riding a bike, you need to ride your bike.
• Even if you only train two or three times a week, this can be reversed if you ease off or take a break for two to three weeks;
• Must be consistent, in other words, don’t regress but don’t over train either;
• Need to train out of your comfort zone, otherwise you’ll just plateau;
• Need to manage your training program by listening to your body;
• Must also have recovery.
• Don’t just ride;
• Need to do other things on the bike, like sprints, hill climbing, intervals etc;
• Getting a training partner can help.
• Need a systematic, laid down plan. If you don’t plan, you won’t achieve your goal;
• Plans could be week-based, four to six week-based and even over six to eight months;
• Have “mini” goals;
• Advisable to work with a coach on this plan.
Base training:
• Although those long rides can get boring, they are also necessary;
• Spend time in the saddle;
• Every person is different so your base training will differ from someone else’s.
• The basic principle is “if it is sore, don’t ride”;
• Listen to your body.
Time management:
• We don’t all have the time to ride six days a week;
• You need to have a plan and effectively use the time you do have;
• Adopt the principle “train by minutes and not by miles”;
• If you riding to a meeting point for a group ride, use that as your warm up;
• Get up early;
• If you have limited time, be creative. For example, if you and your family are going to visit someone, leave a little earlier on your bike and use the distance as a training session.
Off bike training:
• Cyclists don’t necessarily want weight, so don’t normally like bulking up. But, if you have a strong core, it can support your body better so then you ride better;
• Own bodyweight training;
• Identify your weaknesses, this can be done with a fitness assessment;
• Attend fitness classes, you will see an improvement.
Jono has been in the fitness and wellness industry since 2007.

Raymond Travers

Raymond Travers

Modern Cyclist Editor |