Glenn Koch Cycling

Posts

Transition Period in Cycling

Hey everyone! It's been a while since my last post. Due to training and racing issues I could hardly find time to keep my blog up to date. Now I'm totally back in business, guaranteed! Well, the last competitions for this season are nearly over and as serious cyclists we all have deserved a whisfully expected break from our everyday training routines. But... How do I make the best out of my transition period and why is it so important? After your last competition this year it's recommendable to take a complete break of training for just as long as it takes your body to completely recover from all the physical and psychologycal stress accumulated during the whole season. This could be one or two weeks of pure relaxing and just doing things you like. Go out, have fun with your friends, but for god's sake don't ever dare to think of your bike in this period. The importance of this is to prevent burnout due to training and creating the possibility of starti

Track your Progress to get your Progress

Heyyy folks! It's not unusual that in cycling sports amitious riders spend hours of training but forget to log their workouts which would help them to see progress and not to tread water. When there comes a time of failure your workout tracking will help you to analyze your training on potential sources of mistakes and sort them out. Nowadays there are many different ways and systems of how to log your workouts. There are traditional old school methods of keeping a classical handwritten workout diary in which you record data of your bycicle computer. Another way would be using digital divices to save your progress like smartphones with sports tracking apps like "Sportalyze Sports Tracker" and online platforms to evaluate training data like "Garmin Connect". I personally prefer a combination of both as it's interesting to see statistics and diagrams of your rides depicted by a good training software but also I find that nothing helps more understanding y

A Monster on the Bike #3

Hi, cycling friends! This is the last post of the series "A Monster on the Bike". As last week I presented you 2 workout routines for the gym, this week I'm going to show you a stabilisation workout to strenghten your core and round off your workout regimen. The importance of stabilisation training is uncontroversial in cycling circles as it helps a lot when it comes to bringing power on the padals without losses. When you pull your handlbars force goes from your arms through your core down your legs until it reaches the pedals. This is the main reason why a strong midsection enhances your performance, but it's also good for preventing injuries in a fall. As a rule for repetitions in stabilization training do as many reps as you can each set. Use your bodyweight, but also ad weight in some sets if the certain exercise allows to create some extra resistance. Do this type of workout once a week in addition to general strenght training as presented in the former b

A Monster on the Bike #2

Hi everybody! This is the continuation of last weeks topic " strength training in cycling ". Check it out if you've missed it. Today as promised I'll show you how to get those big legs of a sprinter and strong upper body to speed up your performance on the roadbike. I'm going to present you a good workout routine for big gains which you can do during winter months. I'll reassure you won't be the same person after this routine - you'll be Hulk on a bicycle. I suggest to perform 2 gym workouts a week during your general endurance period as this still leaves you enough time to spend on cardio. Between the sessions plan about 3 days of non lifting. The weight you should use is at about 80% of your 1RM (one rep maximum). Rest time between sets should be at 1-2 minutes, but while doing those heavy lifts like squats and deadlifts take as much time to recover as you need. This helps managing really heavy weight in all your sets. Before you start th

A Monster on the Bike #1

Hello fellows! In this post I'm going to talk about the importance of weight training for your cycling performance . This will be the first out of three articles in which I'll show you how to become a killer machine on your roadbike. This week I'll take you through the benefits of strength training in general and list some of the main facts that should bring you to the gym quickly. So let's start! Visiting a gym is not only one of the most underestimated aspects of cycling but also one most riders neglect, especially those for whom power is a huge weakpoint. As experience teaches, concerning this type of riders, strength building workouts increase performance on the bike more than any other form of training. A huge amount of them will be surprised how strong they cycle in spring after hitting the weights hard in winter. Benefits: Sprint faster . You'll destroy your opponents when it comes down to the final sprint, when only raw power output coun

Welcome to my Cycling Blog

Hi every one! My name is Glenn and I'm a 21 year old competative cyclist from Austria. The biggest goal for me is to compete at my best and to become a professional cyclist. At the moment I'm racing as an amateur for Team RC ARBÖ Wels Gourmetfein trying to achive some good results for my palmarès to get a place in an elite-team. In my blog I want to keep you guys up to date concerning my journey, but I will also try to post some interesting facts, training and fitness tipps all around the world of cycling. Keep riding, Glenn