Those in Search of Balance and Harmony

Author: Julia Farell - NCCP Certified Coach
https://www.instagram.com/farellcoaching/ 

Answering yes or no is of no matter. Striving for and achieving training and life balance leads to excellence on two wheels.

People whose astrological sign is Libra are said to continually seek balance and harmony in all aspects of their lives, both within themselves and in their surroundings. May I suggest that this is also an approach we embrace as driven and industrious MBRC cyclists working toward excellence and improving our performance. Time and time again, we observe that balance in training and in life inevitably leads to improved performance and cycling mastery.

For many of us, getting the balance right comes easily at times, but sustaining it can be tricky and elusive. Typically, when we are in balance, we barely notice how smoothly things are going with our training. Our build weeks progress, and we achieve race success. Things move seamlessly as we approach Libran Cycling Nirvana.

But inevitably, when we fall out of balance, we are jarred into the reality of how challenging it can be to regain it. Achieving both training balance and life balance is possible as long as we remain conscious of what has proven to work, stay attentive, and make wise, informed choices.

Training Balance: Key Points to Consider

Typically, in training, we become unbalanced when we push too hard under the belief that there is a single do-it-all HIIT workout, that training harder is the path to world cycling dominance, and that "recovery is a nice concept... thank you very much."

Take a few minutes to do a quick Google search using reputable sources, and you will find science supported by extensive data collected from successful endurance athletes. You will discover that success in training is about optimizing, not maximizing, training. It is a balanced, long-term approach that moves you toward excellence in endurance sport.

Conversely, maxing out regularly on rides, blowing out the gaskets, and shredding your legs is an imbalanced approach and the path away from success.

Renowned physiologist Dr. S. Seiler shares three key summary points grounded in years of data collection on endurance athletes. He highlights the following about an optimized, balanced approach:

1. "Long-term maximization of endurance capacity extends over years."

2. "Successful endurance athletes balance low-intensity and high-intensity sessions, as well as low systemic stress and high systemic stress training sessions over time. The endurance training process is therefore an optimization problem."

3. "Effective HIIT sessions generate both cellular signaling and systemic stress that each individual athlete responds to and recovers from over weeks, months, and even years of training. It is not epic HIIT sessions, but effective integration of intensity, duration, and frequency of all training stimuli over time that drives endurance performance success."

Helpful reference: https://cdnsciencepub.com/doi/10.1139/apnm-2024-0012

Helpful Markers and Guidelines

To optimize your training, use the data you have amassed from your HR and power meters, core sensor, and smartwatch. Look for trends over time to achieve Libran Cycling Nirvana and share your findings with a knowledgeable friend, coach, or club lead.

Consider applying some of the following guidelines and markers as you look to optimize your rides, races, and training:

1. Training Intensity Distribution (TID)

Track both power and heart rate distribution trends across microcycles, mesocycles, and macrocycles.

For context, Pro Tour riders (male and female) TID by HR during the competitive mesocycle:

Time training below Threshold 1: 76.8% ± 4
Time training between Threshold 1 and Threshold 2: 15.1% ± 1.5
Time training above Threshold 2 (at or above FTP): 8.1% ± 1.6

N.B. Less than 10% of total training time is spent at or above FTP. That's right Toto, we're not in Kansas anymore...

2. Recovery Rides

Recovery rides need to be about, well... recovery.

As a general guideline, your IF should be well under 0.65 for these "smell the flowers" rides. Above that, you are training and accumulating fatigue, not recovering.

Keep TSS well under 40.

3. Work Less When You Can and Ride More

The strongest indicator of improvement in cyclists is simply more time on the bike.

Two quotes to ponder:

a) "Ride as much or as little, or as long or as short as you feel. But ride." - Eddy Merckx

b) Canadians work significantly more hours per year than Europeans. On average, Canadians work roughly 1,650 to 1,685 hours annually compared to the European average of approximately 1,300 to 1,500 hours annually.

Source: Globe and Mail, Keller, September 1, 2023.

4. Track Your Morning Resting Heart Rate

Your resting HR generally decreases as endurance improves through increased stroke volume.

If your morning HR is elevated by 7 to 8 beats above normal, this may indicate sympathetic nervous system fatigue and suggests that you need an easier day. See #2 above.

If you continue pushing beyond this point, sympathetic fatigue may continue increasing, potentially leading to illness and more time away from the bike.

N.B. HRV data from smartwatches is not always reliable enough for this purpose. A single coffee or elevated cortisol from stress can significantly alter HRV readings and distort trends. A more consistent measure is morning resting HR before getting out of bed.

5. Strive for Balance. Strive for Excellence.

"Excellence is never an accident. It is always the result of high intention, sincere effort, and intelligent execution. It represents the wisest choice among many alternatives. Choice, not chance, determines destiny." - Aristotle