We catch up with the DROPS Cycling Team once again this week in the second part of our lockdown interviews with the riders. This time we look at training outdoors once again, nutrition plans and what sort of off the bike training they have been enjoying.
Once you are able to ride outside again, what is your favourite training ride to do on the road?
Marjolein Van’t Geloof: “I really love a nice long easy training in the hills with some HIIT efforts in the last hour. For example some 40-20’s, where you go full gas for 40 seconds and rest for 20 seconds. It is a nice way to end a training and you can totally empty yourself.”
Finja Smekal: “My perfect training ride on the road would be a very loooong one with beautiful summer weather, some climbs and an ice-cream stop! When I have to do efforts, I think 30/30 intervals are my favourite ones.”
April Tracey: “3-4 hour steady rides in the sun. In a group it’s even better, but obviously at the moment it’s just been myself or with my family.”
Sara Penton: “My favourite training is a long ride with a bunch of friends, preferably with a good coffee stop in the sun along the way.”
Emilie Moberg: “Fast motor pacing behind the scooter and sprint training (trying to beat the scooter in a 15 sec sprint!)”
Have you had to modify your training since the self-isolation guidelines came into force, and if so, how?
MvG: “For me it didn’t change much. The biggest change was that I had a lot of time to train and I could work on the points I was still lacking in. In the winter I couldn’t train as hard as I wanted to, so it was an opportunity to get stronger. Normally I train alone anyway so that was still the same, and luckily we could still train outside.”
FS: “Luckily we’re still able to ride outside in Germany. The restrictions include that you’re only allowed to train with your family members or with one other rider who does not live in the same household. The gyms and tracks were closed for many weeks but recently they opened again. Step by step it gets back to normality; I’m very happy about that.”
AT: “My training has changed due to my knee injury so I’ve really just been doing a lot of steady road rides at the moment. But if I was better I would probably be doing less explosive stuff and more steady miles anyway.”
SP: “In Sweden it’s actually pretty easy to keep training the same as before, but since there are no races right now I have mixed my training up more and followed the weather.”
EM: “Not a lot. Except that there is no racing I am training like normal and maybe more than normal at this time of the year, since we don’t compete. I tried Zwift racing for the first time and it was fun!”
What does your nutrition plan look like before and after a hard training session?
MvG: “I have been focusing a lot more on my diet over the past couple of months. I actually found out that I wasn’t eating enough on training days and overeating on rest days. So now before a big training ride I eat a big breakfast like porridge, pancakes, waffles or bread. Also during the ride I eat more than I did before and I really like to treat myself with a Dutch stroopwafel now and then (for after my efforts). The first thing I do when I get back is get my ONE PRO Nutrition Chocolate Whey Protein shake ready and drink that with my lunch. Normally some bread or a smoothie bowl with red fruits.”
FS: “When I know I’ve got a hard training for the next day I make sure to eat enough carbohydrates like rice, potatoes or pasta. The next day I like to have a good breakfast with muesli or porridge topped up with fruits, seeds and cinnamon. During training I usually eat some energy bars and drink water with ONE PRO Nutrition Energy Mix. After training I like to drink a recovery shake or to eat an ONE PRO Nutrition Protein Bar. The big meal after hard training should also include enough carbs and proteins to refill them. But the desert is also important!”
AT: “I usually have porridge for breakfast then I go out on my ride with a banana for mid ride snack and 2 drinks with energy powder in. Then when I get home I have a recovery shake or a glass of milk.”
SP: “I try to get a lot of my energy from good home cooked food and don’t eat too much close to the session, as that might end up in a stomach disaster. Normally I also plan ahead, so when I come back there is good energy to get straight away in order to not just eat what’s in front of me. Something really easy to make before is a shake, easy to drink and easy for the body to process and start rebuilding itself.”
EM: “I will eat more carbs the evening before the ride. Like extra rice/pasta for dinner. And for breakfast I make sure to eat more carbs: oatmeal porridge or some rice with honey, banana and raisins. After a ride I will eat a small recovery meal 30 min after the end of the ride. This little meal will have 20 g of proteins and some carbs to restore the glycogen stores. A protein bar or a small snack like yoghurt and cereal or a slice of bread with eggs.”
What other additional training have you been doing off the bike?
MvG: “When I am off the bike I really like to do strength training. I am also a physical therapist and I train cyclists in strength training. So for me this is a good way to try new things and to challenge myself. There is a lot to gain from good and structured strength and core stability training. It is also really fun to set goals off the bike that will also help you on the bike.”
FS: “I try to do strength training a minimum of once a week. Sometimes I combine it with a yoga session. I love to go out running in the woods and along the bank of a lake which is near my house. During winter I also go swimming and climbing indoors.”
AT: “I do a stretching program in the morning and foam rolling after my rides. Prior to lockdown I used to go to the gym 1-2 times a week.”
SP: “I like to mix in some running and core strength throughout the year and during the off season; I add in some more heavy lifting in the gym and cross country skiing too.”
EM: “I do core stability training, pilates, yoga and I run 2 times a week; recovery walks in the woods as well.”
We wish the best of luck to the whole DROPS team for the remainder of the season once action resumes. Until then, train hard, recover well and #GoONEBetter.