Posted in Cycle
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High5 sports nutrition

Andy Cook British Cycling Coach

Andy Cook is a qualified British Cycling coach who has dedicated his life to the sport of cycling and helping others. Andy has held senior positions at the UCI, British Cycling and the CTC (Cyclists Touring Club).

In this guide Andy takes you through interval training routines to ensure that you can enter 2015 feeling fit and fast. High5 also detail the nutritional steps you should follow for optimal performance.

Ready to start?

For all interval training sessions ensure that you are cleared medically to undertake very strenuous exercise by your GP. Turbo training hurts….!! That’s why it’s so effective.

With the increased use of technology many of us now have access to heart rate monitors and even power meters. Whilst these instruments help us measure our effort when training it is not imperative to use such instruments. It is possible to ride on “feel” alone and with practice you will know instinctively what “zone” the effort being expended equates to if you were using either a heart rate monitor or power meter. Old coaches used to describe how hard the intensity was by how freely you could speak whilst riding.

High5 training table

Nutritional advice for each session

Before (all sessions)

High5 before sessions

Start your session adequately fuelled. If you have not eaten in the last two to three hours, consume a High5 EnergyGel or IsoGel with some water or High5 ZERO. For improved focus and concentration during your turbo session, take a gel with caffeine*. Alternatively if you prefer some solid food, a cereal bar like High5 EnergyBar or a banana are also a good source of carbohydrate.

 

 

 

20mins

High5 20mins inSip on a 500ml or 750ml bottle of High5 ZERO during the recovery periods of this session. Drink the remaining bottle when you have finished. This is a high intensity session and you will be sweating heavily from the start so hydration is your prime focus. Have a balanced meal with a good source of protein, like chicken or fish, one to two hours later.

 

 

40mins

High5 40mins in

Sip on a 500ml bottle of High5 ZERO during the warm up and cool down period of this session. You’re likely not going to want to drink (or have the time to drink) during the main set. Drink the remaining bottle when you have finished. This is a high intensity session and you will be sweating heavily from the start so hydration is important.
Straight after your session you might want to drink 400ml of High5 Protein Recovery. This contains high quality Whey Protein Isolate and carbohydrates. Protein contributes to muscle growth and maintenance whilst carbohydrate contributes to recovery of normal muscle function after exercise. Have a balanced meal with a good source of protein, like chicken or fish, one to two hours later.

 

60mins

High5 60 mins in

Sip on a 750ml bottle of High5 ZERO throughout this session. This is a high intensity session and you will be sweating heavily from the start so hydration is important. You may find that your energy levels begin to drop in the second half. Keep a High5 EnergyGel or IsoGel on you and take it when you feel you need an added boost. This is a tough session. Use a caffeine gel* for improved focus and concentration.

Straight after your session you should drink 400ml of High5 Protein Recovery. This contains high quality Whey Protein Isolate and carbohydrates. Protein contributes to muscle growth and maintenance whilst carbohydrate contributes to recovery of normal muscle function after exercise. Have a balanced meal with a good source of protein, like chicken or fish, one to two hours later.

Caffeine not recommended for children and pregnant women.

20 minute session - best done on a turbo trainer

  • 4 minute warm up
  • 30 seconds effort at level 5 intensity
  • Recovery 2 minutes at level 2/3/ intensity
  •  45 seconds at level 5 intensity.
  • Recovery 2 minutes at level 2/3/ intensity
  • 60 seconds at level 6 intensity.
  • Recovery 2 minutes at level 2/3/ intensity
  • 45 seconds level 5 intensity.
  • Recovery 1.5 minutes at level 2/3/ intensity
  • 30 seconds at level 5 intensity
  • Recovery 1.5 minutes at level 2/3/ intensity
  • 10 second effort at level 6 intensity.
  • Recovery 50 seconds at level 5 intensity
  • 10 second effort at level 6 intensity.
  • Warm down 2.5 minutes - spinning an easy gear

40 minute – Road session

Choose a flat-to-rolling quiet road. Identify a suitable start point such as a lamp post, Gateway, dropped kerb etc. Then choose three further markers placed at 50 metres, 100 metres and 200 metres further up the road from the start point. Roll up to the “start point” and when at this reference point, Jump out of the saddle to sprint, then sit and sprint to the 50 metre point. Turn and recover for three minutes and repeat twice.

Complete the same sprint/recovery sequence with an object/marker placed 100 metres out from the “start point”, and again with one 200 metres out from the “start point”. Use your small chain ring for the 50 metre sprint, shift to the big ring for the 100 metres and 200 metre efforts.

40 minute – Turbo session

40 minute session. 10 minutes of total effort.

15-20 minutes warm up

  • 10 sec level 5 – 50 sec recovery level 2/3
  • 20 sec level 5 – 40 sec recovery level 2/3
  • 30 sec level 5 – 30 sec recovery level 2/3
  • 40 sec level 5 – 20 sec recovery level 2/3
  • 50 sec level 5 – 10 sec recovery level 2/3
  • 60 sec level 5 – 10 sec recovery level 2/3
  • 50 sec level 5 – 10 sec recovery level 2/3
  • 40 sec level 5 – 20 sec recovery level 2/3
  • 30 sec level 5 – 30 sec recovery level 2/3
  • 20 sec level 5 – 40 sec recovery level 2/3
  • 10 sec level 5
  • 15-20 minutes warm down

60 minutes - Road or turbo

Warm up for 20 minutes then ride at brisk pace (95% of FT) for 9 minutes, 1 min easy. 7 min brisk, 1 min easy, 5 min brisk. Then warm down for remaining 17 minutes. (Brisk riding at 100 - 110rpm)