3/2/2024 0 Comments Endurance fitness programs![]() Tempo: Tempo is an intensity often referred to as ‘hard aerobic’ training - a ride that requires more concentration and effort than regular endurance riding. The point at which lactate begins to accumulate more quickly than it can be processed is your LT or, in riding terms, the fastest pace you can maintain for 20-40 minutes. ‘Lactate threshold’ or ‘LT’ refers to the byproduct of anaerobic exercise - the harder your effort, the more lactate accumulates in your blood. Threshold Efforts: The term ‘threshold’ means the upper limit of the effort level you can sustain for the period requested. If you do not have a cadence sensor, then simply think in terms of ‘medium’ (85-95rpm), which should feel natural and normal with no increase in upper body movement ‘high’ (95-120rpm) is often described as ‘spinning’ - it feels out of your comfort zone and may cause you to bounce slightly in the saddle and breathe at a faster rate. Understanding the terms used within these training plans:Ĭadence (rpm): the number of revolutions of the crank per minute - the rate at which a cyclist is pedalling/turning the pedals. The above is based on both the Borg scale of intensity and the training zones developed by Andrew Coggan. ![]() Ultra-high-intensity intervals of 10-30 seconds, designed to increase anaerobic capacity. 'Ragged' breathing unable to speak.NB: Average heart rate less useful as a metric, as HR will be rising throughout the interval. The maximum effort you can sustain for three to eight minutes. This number is your Functional Threshold Power (FTP) - and your zones are based on a percentage of this figure.ġ06%(may not be achieved in first few efforts) Take your average power for the 20 minutes and multiply by 0.95 (e.g. Once you have your average HR and power number for this 20-minute test, use this number as your 100 per cent threshold figure. This effort is similar to a time trial effort. To find your functional threshold HR and power (needed to develop your zones), you will need to complete the following procedure:Īfter warming up, perform an all-out 20-minute effort, either inside on a turbo or outside on a quiet road. We recommend Andrew Coggan’s training levels, explained on the table below. If you have a heart rate (HR) monitor and/or power meter, we suggest finding out your training zones.
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