{"id":8320,"date":"2023-03-13T11:58:05","date_gmt":"2023-03-13T11:58:05","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/plan-uw-jaar-in-het-zadel\/"},"modified":"2026-03-30T23:04:16","modified_gmt":"2026-03-30T22:04:16","slug":"plan-uw-jaar-in-het-zadel","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/nl\/blog\/plan-uw-jaar-in-het-zadel\/","title":{"rendered":"Plan uw jaar in het zadel"},"content":{"rendered":"

Nu de pandemie grote schade aanricht aan de gebruikelijke trainingsroutines, hebben uw fitnessplannen voor 2021 mogelijk een hobbelige start gehad, of helemaal geen start.With the pandemic wreaking havoc on usual training routines, your 2021 fitness plans might have suffered from a bumpy start, or no start at all. <\/span><\/p>\n

Maar of je nu een ervaren wielrenner bent of op zoek bent naar een nieuwe manier om aan je conditie te werken, je kunt er zeker van zijn dat het nog niet te laat is om een \u200b\u200btrainingsplan voor het komende jaar op te stellen.However, whether you\u2019re an experienced cyclist or looking for a new way of building your fitness, rest assured it is not too late to create a training plan for the year ahead. <\/span><\/p>\n

Nu we de lente ingaan, beginnen de lockdown-beperkingen te versoepelen en lonkt een vorm van normaliteit. Dit is het moment om een \u200b\u200bvliegende start te maken met je conditie en je jaar in het zadel te plannen.As we head into spring, lockdown restrictions start to ease and some form of normality beckons, now is the time to jump start your fitness and plan your year in the saddle. <\/span><\/p>\n

Why plan? <\/strong><\/span><\/h3>\n

Waarom plannen?
\nHet hebben van een trainingsplan is cruciaal voor elke fietser die sneller, fitter wil zijn en verder wil gaan, ongeacht je huidige niveau van fietservaring. Als u een plan heeft, kunt u uw doel tastbaar maken, uw motivatie voeden en u een gevoel van doelgerichtheid geven. Zonder dit zul je waarschijnlijk platlopen of zelfs opgeven zonder dat er een einddoel in zicht is. En vergeet niet dat trainingsdoelen altijd SMART moeten zijn: specifiek, meetbaar, acceptabel, realistisch, tijdsgebaseerd.Having a training plan is crucial for any cyclist who wants to be faster, fitter and go further, whatever your current level of cycling experience is. Having a plan enables you to make your objective tangible, fuel your motivation and give you a sense of purpose. Without one, you will likely plateau or even give up with no end goal in sight. And don\u2019t forget that training goals should always be SMART: specific, measurable, achievable, realistic, time-based.<\/span><\/p>\n

Met een gestructureerd, doelgericht trainingsplan worden drempel-, uithoudingsvermogen-, basislijn- en high-end snelheids-\/intervalsessies gecombineerd, waardoor uw lichaam wordt gestimuleerd zich aan te passen om de kracht en effici\u00ebntie te vergroten. Wat uw conditie feitelijk verbetert, is dit aanpassingsproces, dat plaatsvindt tijdens herstelperioden, in tegenstelling tot de oefening zelf.Having a structured, goal-based training plan will combine threshold, endurance, baseline and high-end speed\/intervals sessions, pushing your body to adapt to increase strength and efficiency. What actually improves your fitness is this adaptation process, which happens during recovery periods, as opposed to the exercise itself.<\/span><\/p>\n

Dus hoe ga je te werk om je eigen plan te maken?So how do you go about creating your own plan? <\/span><\/p>\n

Organise your schedule<\/strong><\/span><\/h3>\n

Organiseer uw planning
\nVoordat u uw doel kiest of start, gaat er \u00e9\u00e9n stap aan vooraf: u moet uw planning organiseren. Vraag jezelf af hoeveel tijd je realistisch gezien beschikbaar hebt om te trainen en wanneer je beschikbaar bent om te trainen.Before you choose or start your goal, there is one step that precedes this – you need to organise your schedule. Ask yourself how much time you realistically have available to train and when you are available to train.<\/span><\/p>\n

Houd je agenda bij de hand en houd rekening met andere bewegingsactiviteiten, sociale plannen, werkschema’s, etc. Eerlijkheid is hier de sleutel \u2013 als je niet weet hoe laat je hebt, maakt het het moeilijk om realistisch te zijn over je doelen.Get your diary sorted factoring in other exercise activity, social plans, work schedules, etc. Honesty is the key here \u2013 if you don\u2019t know what time you\u2019ve got, it makes it difficult to be realistic about your goals.<\/span><\/p>\n

Personalise your plan<\/strong><\/span><\/h3>\n

Personaliseer uw plan
\nHet goede aan het plannen van uw training betekent dat u zo flexibel kunt zijn als u wilt, en dat u de trainingsdagen ook kunt afstemmen op uw levensstijl.The good thing about planning your training means you can be as flexible as you like, and also tailor training days around your lifestyle.<\/span><\/p>\n

Er zullen persoonlijke factoren zijn die een rol moeten spelen, zoals leeftijd. Als u ouder bent, kan het nodig zijn meer hersteltijd toe te voegen. Als je al over een basisconditie beschikt, zijn slimmere uren in het zadel misschien beter voor je dan langere uren. Dit is waar wetenschappelijk onderbouwde, gepersonaliseerde trainingen zoals CicloZone echte waarde toevoegen.There will be personal factors that need to come into the equation, such as age. If you\u2019re older, adding in more recovery time might be required. If you already have base fitness, then smarter hours in the saddle might be better for you than longer ones, which is where science-driven, personalised workouts like CicloZone add real value.<\/span><\/p>\n

The FTP factor <\/strong><\/span><\/h3>\n

De FTP-factor
\nUw plan moet bestaan uit een mix van sessies met lage, gemiddelde en hoge intensiteit, gebaseerd op uw Functionele Drempelkracht, om de verschillende energiesystemen van het lichaam gedurende de optimale hoeveelheid tijd te activeren om prestatiewinst te behalen.Your plan should consist of a mix of low, medium and high-intensity sessions based on your Functional Threshold Power to activate the body\u2019s different energy systems for the optimal amount of time to deliver performance gains. <\/span><\/p>\n

Met indoorlessen werk je aan vorm, techniek en cadans; Door uw doelstellingen af \u200b\u200bte stemmen op een verscheidenheid aan sessies, kunt u er het maximale uit halen en uw fitnessniveau optimaliseren.Indoor classes\u00a0 enable you to work on form, technique and cadence; matching your objectives to a variety of sessions will allow you to get the most from them, optimising your fitness levels.<\/span><\/p>\n

Als u uw FTP kent, kunt u berekenen hoeveel stroom u moet genereren, en voor hoe lang, om effectief te kunnen trainen. Volg eenvoudigweg de korte FTP-les binnen de CicloZone-app en de app doet de rest.Knowing your FTP allows you to work out how much power you need to generate, for how long, to work out effectively. Simply take the short FTP class within the CicloZone app and the app will do the rest.\u00a0<\/span><\/p>\n

Ride, record, rest, repeat <\/strong><\/span><\/h3>\n

Rijden, opnemen, rusten, herhalen
\nHoud een trainingsdagboek bij om uw voortgang vast te leggen en te analyseren en vergeet niet rust- of actieve herstelsessies in te bouwen om de resultaten te maximaliseren. CicloZone registreert uw prestatiegegevens, zodat u de voortgang per rit kunt volgen, of u nu een abonnee of FreeRide-lid bent. Blijf doorgaan en het zal niet lang duren voordat u een routine heeft opgebouwd die op natuurlijke wijze in uw levensstijl past en u een sterke basis voor succes geeft.Keep a training diary to log and analyse your progress and don\u2019t forget to build in rest or active recovery sessions to maximise results. CicloZone records your performance data so you can track progress ride-by-ride, whether you’re a subscriber or FreeRide member. Keep at it and it won\u2019t be long until you\u2019ve built a routine that fits naturally into your lifestyle, giving you a strong foundation for success.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Nu de pandemie grote schade aanricht aan de gebruikelijke trainingsroutines, hebben uw fitnessplannen voor 2021 mogelijk een hobbelige start gehad, of helemaal geen 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