Racer X Virtual Trainer

I have a question on what to focus my training efforts on. I am a competitive racer (A - Level) but will unfortunately have to miss the next year of racing due to some lifestyle changes. However, I plan to train throughout this downtime.

More specifically, I would like to know if I am best to solely focus efforts on building my strength and cardio base? Or, should I train as if I were to be racing this year (go through a typical off-season, pre-season, in-season regimen) to keep shocking my body?

The overall goal is to return to the bike only having to focus on brushing off the rust, not complicating that with getting back into racing shape.

Thank you!

I think you are on the right track with your thinking on what to do during your break. But I think the most important thing to do is determine what you think is your physical limiter on the bike and work to improve that. Limiters can be flexibility, endurance, strength, muscular endurance, etc. You want the focus of your efforts to be on improving your weakness so that the next time you get on the bike, that is no longer a limiter.

If you determine that everything physically is pretty good off the bike (meaning you are in pretty good shape with out any glaring limiters that effect you on the bike) and skill is your actual limiter, determine what you would project as your limiter if skill were not a factor. Meaning, all of the sudden you have Ryan Villopoto's skill but still within your body. What would be your limiter be in that situation?

I think that a general periodized program will be your best choice with the focal point being your limiter. Hope this helps!

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Thank you!

After reflecting on the above, I feel that I could gain the most from a musclar endurance focus (muscles start to fade/lose responsiveness-output, etc., late in the race).

Is there a muscular endurance workout program listed somewhere in the Virtual Trainer archives? I've done some digging but haven't found one yet.

The 19-week training program Coach Seiji posted last year is a periodized training plan that will take you through all phases of training. Take a look and see if it is right for you. Also take a look at the Periodization article that talks about the principles involved.

19-Week Training
Periodization

_________________
Tim Crytser
Your Virtual Trainer
www.racerxVT.com

As always, thank you!