There has been debate on this topic for as long as I can remember. There are arguments on why you should and why you shouldn’t strength train, but even though scientists and top coaches have spent time on this topic for years, there is still no agreement on the most optimal winter training for a […]
Are You Doing Strength Training This Winter? Read More »
It’s a good question to ask yourself BEFORE you ride a bunch of intervals. If you ask that question during your interval session, you will loose focus and reduce your performance in the actual training session.
Thus, if you have decided to do a specific interval training session, then make a short list like: Arguments why I need intervals. If you suffer during the intervals, you can repeat the arguments, but don’t start a new discussion of whether you need intervals or not. That discussion has already been taken. Bump.
Interval Training – Yes or No? Read More »
Heart rate monitors have been used by all kind of endurance athletes for the last 20 years. Since there is a strong correlation between oxygen consumption and heart rate, knowing your current heart rate is a great indicator of your current oxygen uptake, thus how hard you work. When you’ve used your monitor a couple of times, you will start to notice that you ride with a low heart rate the pace can be maintained for hours. Riding with a heart rate close to your maximum heart rate can be maintained for a limited time only. This is a very short description of why it can be useful to know your heart rate during bike ride. Read the 5 steps for better heart rate monitor training
5 Steps For Better Heart Rate Monitor Training Read More »
Speed linking – September 2008 Read More »
The ideal test is a short warm up followed by a gradual increase in intensity until you reach your maximum heart rate. Sounds simple, but damn hard!
I have discovered that using a power meter might be one of the best ways to make the increments in intensity just as smooth as needed. Making small increments of 10 Watts every 30 seconds is a successful approach to attain your maximum oxygen consumption. You might have noticed that I recommend the same strategy for Watt Max Testing.
Starting out too fast
If you start out too fast there is a great risk that you get exhausted before your oxygen uptake is ready to perform at 100%. The reason for this is that your body uses anaerobic metabolites to produce the required energy.
Starting out too slow
If you start out too slow it is very unlikely that you will have the power when you need it. Again you can conclude that pacing strategy is very important for the final result.
Not motivated
If you are not motivated when you perform a maximum heart rate test (or any other physical test) it is obvious that your performance will go down. Try to motivate yourself before the test and have a training partner or personal cycling coach to support you through the whole event.
It is not an easy to job to find your maximum heart rate, but if you prepare a physical test with the tips I have recommended above, there is a good chance that you can make a new personal record.
How To Find Your Maximum Heart Rate Read More »