Training & nutrition

Training & nutrition6 May 20211 min read

Training series overview

This year we have created other 20 episodes of Vojtěch Beran’s School of Cycling, through which you will learn not only how to train but also how to recover, work out, properly prepare for a race, and much more.

Training & nutrition5 Jul 20212 min read

Training elements for developing speed and dynamic strength

The speed and strength dynamic elements are the shortest and most intense training elements. Such training is demanding but fun.

Training & nutrition2 Jul 20214 min read

Training elements for building strength endurance

When riding our bike, strength endurance is an expression of the power we produce to pedal. In our training we should develop this type of strength throughout the year.

Training & nutrition29 Jun 20213 min read

Training elements for building endurance

Our physical performance depends on a few closely connected components through which the athlete develops speed, strength and endurance. In the next three episodes, we will show you how to connect these elements. We…

Training & nutrition26 Jun 20212 min read

The weekly cycling training schedule

In this article, we will look at a basic model for a training week. An athlete with an optimal training load is able to train five times a week – between six and ten hours in total – and compete in a race on Saturday.…

Training & nutrition23 Jun 20213 min read

Annual cycling training plan

The cycling season is rather long and our performance should improve month by month. Eventually, we should be able to ride longer and need less time to recover, while our overall physical condition should improve. So…

Training & nutrition20 Jun 20212 min read

How to avoid muscle cramps

Cramps are also a hot topic, and one that nobody wants to experience. Most cyclists are, however, under the mistaken idea that muscle cramps are caused by a lack of liquids. The causes are far more complex.

Training & nutrition17 Jun 20212 min read

Hydration when cycling

Good hydration is as important as the right energy intake. Water is the elemental substance transformer and makes up 55% to 65% of our total body weight.

Training & nutrition14 Jun 20213 min read

Energy supplies during performance

In the last series, we talked about the importance of carbohydrates, lipids, and proteins in an athlete’s diet, and emphasised how important it is to provide our body with vitamins, antioxidants, and fibre. This time…

Training & nutrition11 Jun 20213 min read

Fruit, vitamins and minerals in cyclist´s diet

It is well known that our body requires a sufficient supply of fruit, vegetables, and vitamins. Yet many athletes focus so much on the right amounts of carbohydrates and proteins that they neglect this essential part…

Training & nutrition8 Jun 20213 min read

Carbohydrates, lipids and proteins in the cyclist´s diet

Cycling requires very high energy expenditure, which needs to be constantly replaced before, during, and afterwards. The main energy source is glycogen, which is stored in muscles and the liver.

Training & nutrition5 Jun 20214 min read

Basic workout exercises for cyclist

Apart from good stretching, every cyclist should regularly exercise and work out. In winter, we should work out at least three times a week, while it is enough to exercise once a week during the main season. In this…

Training & nutrition2 Jun 20214 min read

Stretching and workouts for cyclist

In our last lesson, we addressed the basic principles of good quality recovery. Today we will go through the stretching exercises every cyclist should know and use.

Training & nutrition30 May 20212 min read

Stretching and recovery

Every cyclist should look after his body well. Without proper recovery, we will not be able to give a good performance in sport and we will not feel fit in our everyday life. For these reasons we need to support our…

Training & nutrition27 May 20212 min read

Cyclist technical skills

Technical skills form an important element in many types of sport, and especially so in cycling. There are two factors that seriously influence such skills. These are coordination and mobility. We will look at both…

Training & nutrition24 May 20212 min read

Working on speed, strength and dynamics

Explosive power and speed are elements we mostly appreciate in a race. They can also help us show off with our favourite segments on the Strava app. So how should we approach our training for such important cycling…

Training & nutrition21 May 20213 min read

Developing strength and physical fitness

After learning how to work systematically on our endurance at the start of the season, we are ready to invest more time into other important training elements. At this point, we are going to focus on developing our…

Training & nutrition18 May 20213 min read

Developing endurance

Cycling is an endurance sport. Training in the aerobic zone is the foundation for our long-term performance and is the best way to lose weight while riding your bike. Endurance training is the easiest but most…

Training & nutrition15 May 20212 min read

Getting the right training loads and bike setup

Having a correctly set up and fully functional bike is crucial for good cycling performance. It not only ensures efficient energy transfer from the pedals but also helps us prevent various health problems that might…

Training & nutrition12 May 20214 min read

The lactate test and heart rate in training management

Every athlete should understand their body and its limits as much as possible. If our body repeatedly gets the wrong training loads, sooner or later health complications will appear. Our heart rate plays the key role…

Training & nutrition9 May 20212 min read

What to wear when cycling

Cyclists often invest a considerable amount of money in their bikes yet don’t pay enough attention to the other equipment. However, it is important to choose the right cycling clothes, as they also play a significant…