{"id":8330,"date":"2023-03-13T12:08:30","date_gmt":"2023-03-13T12:08:30","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/woensdag-wijsheid-gareth-winter-doorbreken-van-het-plateau\/"},"modified":"2026-03-30T23:04:17","modified_gmt":"2026-03-30T22:04:17","slug":"woensdag-wijsheid-gareth-winter-doorbreken-van-het-plateau","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/nl\/blog\/woensdag-wijsheid-gareth-winter-doorbreken-van-het-plateau\/","title":{"rendered":"Woensdag Wijsheid: Gareth Winter \u2013 Doorbreken van het plateau"},"content":{"rendered":"<p class=\"p1\">Wat doe je als je het plateau bereikt: het punt waarop je voortgang begint te vertragen en je PB\u2019s schaars worden?<span class=\"s1\">What do you do when you reach the plateau: The point where your progress begins to slow and your PB&#8217;s become few and far between?<\/span><\/p>\n<p class=\"p1\">De verleiding is om meer te doen. Minder doen kan echter de sleutel zijn om door het plafond heen te breken.<span class=\"s1\">The temptation is to do more. However, doing less might be the key to breaking through the ceiling.\u00a0<\/span><\/p>\n<p class=\"p1\">Becky James (ex-baanwielrenner uit Groot-Brittanni\u00eb, wereldkampioen sprint en keirin, winnaar van de dubbele zilveren medaille van de Olympische Spelen in Rio) leerde me ooit een oude Britse wielerzin:<span class=\"s1\">Becky James (ex GB track cyclist, World Sprint and Keirin Champion, Rio Olympics Double Silver Medallist) once taught me an old British Cycling phrase:<\/span><\/p>\n<h4 class=\"p1\"><em><span class=\"s2\"><strong>&#8220;There is no such thing as overtraining, just under resting.&#8221;<\/strong><\/span><\/em><\/h4>\n<p class=\"p1\">\u201cEr bestaat niet zoiets als overtraining, alleen te weinig rusten.\u201d<br \/>\nHoewel ik van het sentiment genoot, besefte ik nooit echt de betekenis ervan totdat ik net zo hard begon te rusten als ik trainde.<span class=\"s1\">Although I enjoyed the sentiment, I never truly realised its meaning until I began resting just as hard as I trained.<\/span><\/p>\n<p class=\"p1\">Als je te hard en te veel fietst, krijg je een burn-out en herstel je niet. Ik fiets graag elke dag; voor mijn hoofd en mijn lichaam. Het is een noodzakelijke ontsnapping aan de druk van de moderne samenleving.<span class=\"s1\">If you ride too hard, too much, you burn out and fail to recover. I like to ride my bike every day; for my head and my body. It&#8217;s a necessary escape from the pressures of modern society.<\/span><\/p>\n<p class=\"p1\">Tenzij u uw hersteldagen respecteert, verzamelt u alleen maar \u2018rommelmijlen\u2019. Ik train nu drie dagen in de week hard. De overige vier dagen zijn actief herstel \u2013 waarbij ik mezelf beperk tot rijden op 50% van mijn FTP. Ik fiets graag in mijn herstelzone op mijn fietstrainer met Netflix of Eurosport om me gezelschap te houden \u2013 of als het een mooie dag is, ga ik graag \u2018zonnebaden op twee wielen\u2019.<span class=\"s1\">Unless you respect your recovery days, you are just clocking up &#8216;junk miles&#8217;. I now train hard three days a week. The other four days are active recovery &#8211; where I limit myself to riding at 50% of my FTP. I like to ride in my recovery zone on my turbo trainer with Netflix or Eurosport to keep me company &#8211; or if it&#8217;s a nice day, I like to go out &#8216;sunbathing on two wheels&#8217;.<\/span><\/p>\n<p class=\"p1\">Als je met een sterk lichaam naar je trainingen komt, schop je betere cijfers en kun je meer (goede) schade aanrichten dan wanneer je vermoeid opdaagt.<span class=\"s1\">If you turn up to your training sessions with a strong body, you kick out better numbers and can do more\u00a0<\/span><span class=\"s2\"><em>(good)<\/em><\/span><span class=\"s1\">\u00a0damage than if you turned up fatigued.\u00a0<\/span><\/p>\n<p class=\"p1\">Als je lichaam moe is, te weinig uitgerust, te weinig brandstof heeft, te weinig slaapt, en je hoofd niet nog eens een martelend zweetfeest aankan, zul je nooit het beste uit jezelf halen.<span class=\"s1\">If your body is tired, under-rested, under-fuelled, under-slept, and your head can&#8217;t take another torturous sweat-fest &#8211; you are never going to get the best out of yourself.\u00a0<\/span><\/p>\n<p class=\"p1\">Op mijn actieve hersteldagen doe ik graag wat kern- en krachttraining, maar ik zorg er altijd voor dat mijn benen er niet te veel bij betrokken raken.<span class=\"s1\">On my active recovery days, I like to do some core and strength training but I always make sure I don&#8217;t let my legs get involved too much.\u00a0<\/span><\/p>\n<p class=\"p1\">Nog een Britse wielerzin:<span class=\"s1\">Another British Cycling phrase:<\/span><\/p>\n<h4 class=\"p1\"><em><span class=\"s2\"><strong>&#8220;Why stand when you can sit? Why sit when you can lie down?&#8221;<\/strong><\/span><\/em><\/h4>\n<p class=\"p1\">&#8220;Waarom staan als je kunt zitten? Waarom zitten als je kunt liggen?&#8221;<br \/>\nZoals je kunt zien, nemen professionele atleten herstel serieus, en dat zouden wij amateurs ook moeten doen. Het is de sleutel tot duurzame fitness en levensstijl.<span class=\"s1\">As you can see, professional athletes take recovery seriously, and so should us amateurs. It&#8217;s the key to sustainable fitness and lifestyle.\u00a0<\/span><\/p>\n<p class=\"p1\">Ik heb mijn plateau doorbroken en ik zie nu een aantal geweldige cijfers.<span class=\"s1\">I have broken through my plateau, and I am now seeing some great numbers. <\/span><\/p>\n<p class=\"p1\">In mijn volgende blog zal ik het hebben over VO2max- of Zone 5-training, die niet alleen wat meer kracht heeft opgeleverd \u2013 maar ik heb zoveel beenspieren opgebouwd dat geen van mijn broeken past\u2026!<span class=\"s1\">In my next blog, I will talk about VO2max or Zone 5 training, which has not only unlocked a bit more power &#8211; but I have packed on so much leg muscle that none of my trousers fit&#8230;!<\/span><\/p>\n<p class=\"p1\">Gareth.<span class=\"s1\">Gareth.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wat doe je als je het plateau bereikt: het punt waarop je voortgang begint te vertragen en je PB\u2019s schaars worden?<\/p>\n","protected":false},"author":3,"featured_media":8331,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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