Training for cyclists: why you need deload weeks (and how to plan them)
Las weeks of download They are a fundamental part of the training for cyclists, since they allow the body to recover, correctly assimilate the load of the last few weeks and continue making sustainable progress.
During a well-structured training plan, It's not all about accumulating volume and intensity. The correct alternation between load and recovery is key to improving performance and avoiding physical and mental blockages..
Objectives of unloading weeks in training for cyclists
Assimilate training (supercompensation)
After several weeks of stimulation and progressive loading, performance is often affected by accumulated stress. With correct recovery and download, the body adapts and there is an increase in performance compared to the initial point of the training block.
Prevent overtraining
Unloading weeks help avoid phases of stagnation and lack of evolution, with common symptoms such as:
- Feeling of empty legs
- Decrease in pace or intensity for the same effort
- Lack of motivation and desire to train
- Sleep and heart rate disturbances
Integrating these weeks into training for cyclists is key to maintaining continuity throughout the season..
Optimize training load
The goal is to find the optimal balance between stimulus and recovery for each cyclist., allowing a constant progression of physical performance without taking unnecessary risks.
How to plan deload weeks in training for cyclists
The distribution of download weeks is usually done in blocks known as 2-1 o 3-1, depending on the level, the experience and the moment of the season.
- Block 2-1: two weeks of charging + one download
- Block 3-1: three weeks of charging + one download
During the loading weeks, the volume and intensity are progressively increased.. In download week:
- Training volume is reduced
- A point of intensity is maintained in some workouts
- Specific jobs are introduced for the next block
This structure allows cyclist training to be more effective and sustainable in the long term..
Read article about post workout recovery
How to know if a week of downloading has worked
The clearest signs of good training assimilation are:
- Feeling of fresh and energetic legs
- Increased motivation and desire to continue training
- Good balance with other habits: rest, nutrition and recovery
- Greater feeling of ease, effectiveness and efficiency during training
If you still have questions about how to correctly integrate deload weeks into your cycling training, contact us and we will help you plan your training in a personalized way
Work intensities (Coggn & Allen clasic zones)
Know well each of our training areas or what is the same, the intensity will be
¿Series o no series?
You almost always take the same route, the same training and you don't improve... that's when you consider
Leave a Reply