Improving weakness: Quality over quantity and improving weakness

I base most of my training-related ideas on how I train myself. Having tried all kinds of methods, made mistakes and learned from them, I have an experience valuable for everyone from beginners to high achievers and improving weakness.

I have always had opinions on how to exercise “a lot” and how it is recommended. How do you define a “large” amount of exercise? Is it measured in kilometers, hours, or TSS (Training Stress Score) levels? The first thing to look for is what you are practicing. Training for very long street bike events, or marathon mountain bike competitions, where the duration of the competition ranges from 3 hours up to 7 hours, is very different from training for cyclocross competitions or huge but short fights in mountain skiing. The amount of exercise, in my opinion, is best measured as the interplay of several hours and TSS points by each person’s form and cycling history.

Many people know themselves as athletes and have a pretty good idea of ​​where their strengths and Improving weakness lie. Light riders will soon find that they do not have the same power on the same level as the bigger ones, and even the weight can become weak in short sprints. A mountain biker who does not have much technical knowledge of complex routes sees that a lot of energy and power is wasted when you have to ride as fast as possible, as there is often too much braking for turns, which forces the rider to take more when the turn is over, and the speed is up decreased. Contrary to the general idea that more power gives more rate, which is valid in time trials and street cycling in many cases, technical cyclings, such as mountain biking and cyclocross, to name a few, often work oppositely.

I put a lot of emphasis on finding my weaknesses and those I train and strengthening them. Anyone can spend a lot of time doing what they do best, but it does not always lead to much improvement. In competitions, the competition is often lost despite great strength in one area when the weaknesses are most visible.

How does the diagnosis of a cyclist work?

When talking about the diagnosis of an athlete, the whole picture is examined. Competitive athletes want to know where they stand about others, what “type” of cyclist they are (climber, sprinter, street cyclist, mountain biker, etc.), what weaknesses can be improved, and the strengths of promotion. Adventure cyclists want to know how you can increase your endurance to make the weekend trips more fun and get further or faster on the street bike or mountain bike.

Power measurements can say an incredible amount about the person using the meter. Athletes are different, and everyone has their pros and cons. It can be valuable to get help figuring out what one is best at and, even more, what is missing. I offer to view and process the athlete’s data (Strava, Training Peaks, Garmin Connect, etc.). A report has been prepared to show the intensity of exercise after certain “training areas,” together with a reasoned description of the type of cycling, with advice on how to conduct training, what should be emphasized, and what is most likely to improve competition results. Or other.

Improving weakness

Who is this kind of training for?

I put quality above quantity for my training, so I only take on a few individuals at a time. Those who benefit the most from my expertise aim for the same place as myself, as an accomplished athlete. Young cyclists and women who desire far in the sport, intend to compete both in Iceland and abroad, and dream of professionalism can benefit from training under my guidance. The same goes for those who have come a long way in cycling but feel that something is missing or needs to be done better but lack guidance to find what it is.

However, I am not limited to accomplished people and award-winning cyclists. I am well versed in beginner guidance and can help anyone take their first steps in practicing systematically, finding their pros and cons, and getting started quickly in the sport, whether it’s simply for fun or to compete.

Is only distance training available?

I live in Reykjavík and ride my bike every day. Those in the “All package” get the opportunity to have me as a training partner when conditions allow. Such an agreement is personal and is only discussed after the training has started. What is available are technical exercises, guidance in difficult endurance exercises, and general chat about cycling.

It’s important to me to be in a good relationship with the people I train, and that’s why I like to take the time to cycle regularly with those I teach, improve the diversity of communication, and get to know people better.

How many people find out at once?

I set clear limits on the maximum number I train each time. To maximize the quality of exercise and regular and good communication, I only take a few and give myself more time to focus on each one.

Do I need a power meter to follow exercise plans?

I strongly recommend that power meters be used for systematic and targeted training. It is possible to go incredibly far without aids such as power meters and heart rate monitors, but it leaves little to be worked out and does not offer a good overview of training and improvement in improving weakness. To provide analysis of exercises, competitions, and custom practices, I recommend using power meters.