I have previously described what cyclists can learn from marathon runners. Effective use of training planning, goal setting, and tapering protocols make marathon runners look more serious in my eyes than many road cyclists. However, there are more lessons that cyclists have to learn from runners, so keep reading! In my recent posts about VO2
More Lessons To Be Learned From Runners Read More »
The basic rule of training is to train what you aim for. Interval training with an intensity close to your maximal oxygen consumption (VO2 max) is the most secure way to improve your VO2 max. Elite riders must do VO2max intervals The closer the intensity is to 100% of VO2max, the better training you get.
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A heart rate monitor is one of the most used tools for pacing strategy during intervals or competitions, analyzing of performance and detection of overtraining. Polar heart rate monitor watches make very precise measurement of the current pulse. This information can be very useful for an experienced user who understands the exercise physiology behind heart rate regulation.
Getting started
One of the best ways to learn to use a heart rate monitor is to use one during training. Don’t buy one of the top models from Polar (cs600, s725 etc.) – these watches are not made for beginners. Instead try one of the basic Polar monitors for a beginning. These watches are cheaper and easier to deal with. There are also several other manufacturers of monitors and some of them are probably cheaper. My point is that for a beginner who has never tried heart rate monitors before, it might be a clever idea to buy one of the cheaper models for a beginning and then buy a more advanced heart rate monitor when you know which kind of data you are interested in. A Polar cs600 is a great tool for experienced riders, but is very likely to be overkill for a beginner.
Notify how your heart rate reacts
When you have bought a heart rate monitor: Get out on the roads! Spend a month with your regular training program, just wearing the monitor, but notifying how the heart rate reacts to the efforts. It is very interesting to study the heart rate and very quickly you will discover that you start to use the monitor for pacing. At this point you are already getting paid back for your investment, since you train harder and are more motivated during the ride.
Watch your own heart rate monitor – not your training partner’s…
The fact is that you can only compare heart rate values with your own previous registrations. The reason for this is that we all have a different anatomy of our cardiovascular system. But these systems are all based on the same physiological mechanisms. Thus, we can learn from each others’ physiological experiences and adaptations, but we can’t compare individual heart rate values. E.g. your resting heart rate is 58bpm while your friend’s heart rate is 42bpm, still I can’t say which one of you are in the best shape nor have the highest VO2 max.
Your maximum heart rate is correlated to your age, but that does not mean that we all fit in to 220-age formula. There is a huge standard deviation because we all are anatomically different. Just like with the resting heart rates, maximum heart rates does not predict performance.
Be patient
It is not necessary to use a special heart rate focused training program when you start to use it. As I said, just wearing the monitor for the first month is a very good education. I remember when I started to use a heart rate monitor for the first time back in the mid 90’s. At that time I had read some literature about general exercise physiology and heart monitors, but I lacked practical experience with the monitor. The result was that I made some target intervals for my heart rate which triggered the alarm system to beep most of the time. After a few of these rides I started to ride without target zones until I knew more about how my heart rate reacted during cycling. The lesson I learned was that you have to be patient and wait a while before you start doing intervals based on heart rate target zones.
How To Use a Heart Rate Monitor for Cycling Read More »
Here is a list of 20 ways to increase your training intensity. Some tips are serious and others are included just for fun. There might be other ways to increase to intensity and if you feel that one of your favourite tips is not on the list and would like to inform us about it, please leave a comment. There is an ultra short description following each tip, but if you want to understand the full reasons behind you have to spend some more time here on Training4cyclists.com.
These tips can be useful when you train on your own, but they can also be useful when you train with a group where you are (a lot) stronger than the other riders. Intensity is an important parameter for you overall training load which makes these tips worth to consider.
1. Intervals
This is the best known and commonly used way to intensify training. There are many kinds of intervals such as sprint intervals, anaerobic endurance intervals, maximum oxygen consumption intervals (VO2 max intervals) and aerobic endurance intervals.
2. Racing
Races are an easy way to get several intervals with a very high and race specific intervals. It is very motivation to compete in races and is also a very common way to prepare for races among professionals.
3. Use an old bike
Your old bike is harder to ride and requires more watts to maintain the same speed. When you return to your favourite bike, you will experience that you feel light and your legs are doing extremely well.
4. Use heavy wheels
Additional weight also requires more watts, especially in a hilly terrain. Wheels are the most sensitive place for additional weight.
5. Low pressure in tyres
Low pressure makes your bike slower and makes you work harder to keep up with the pack.
6. Train on your own
You can´t hide yourself behind the wind breakers.
7. Be in front of group rides
It is harder to stay in front because of the winds. Don´t sit behind your friends just because it is more comfortable.
8. Wear loose clothes
Poor aerodynamics makes the trip harder for you.
9. Sit in upright position
Body position is the most important factor considering aerodynamics. Sit in a confortable position and try to brake the wind with your chest.
10. Climb mountains
Well, this is an obvious way to increase intensity. If you only got small hills then do them over and over again.
11. Train with stronger riders
Just like in races you are forced to work harder to stay in the group.
12. Train on windy days
Windy days are harder days, simple as that.
13. Train behind a scooter
The feeling of going fast motivates you to ride with a high intensity.
14. Even better: Train in front of scooter
Well, you can at least try to jump for a few hundred metres?
15. Go for a mtb ride
Riding cross country is fun and very intense.
16. Improve your personal best time
This is an old idea that I used a lot when I was a runner. Focusing on making personal bests is very intensifying way to train.
17. Improve your maximum velocity
I liked that challenge as a kid and it still is a challenge. Not only downhill, but also how fast can you go uphill?
18. Improve your maximum peak power output
If you are the lucky owner of a power meter, you can make a list with personal bests to improve. What is your highest power output ever?
19. Hit your maximum heart rate
Heart rate monitors are getting very cheap but they offer an easy way to measure training intensity. What is your highest maximum heart rate?
20. Avoid red lights when cycling in a city
If you train in the city, try to catch the green wave (and be aware of the traffic..!)
21. Join Power Meter Project 2008
Increase your threshold power in 31 days.
20+1 ways to increase training intensity Read More »
Motivation is important when you are a serious cyclist, because you spend so many hours on your bike. The best cyclists have an ability to motivate themselves workout after workout, season after season. But even though you think of yourself as a dedicated and motivated rider, you might sometimes feel that you have ended up in a training vacuum: You train every single day, but you don’t get any better.
Change training strategy
Doing the same interval procedure every Tuesdays and Thursdays are not necessarily the best way to train and certainly not the most motivating to ride. Mixing up your regular intervals with other intervals is not only motivating, but might improve some of the skills that you haven’t touched for a while. If you haven’t done focused anaerobic training that is one of the fastests skills to improve.
Unorganized intervals (fartlek)
Systematic interval training is the cornerstone in many training programs, but even the best training program needs to be mixed up with unorganized intervals. What I talk about is Fartlek, which is a combination of many different intervals with both aerobic and anaerobic events. These intervals are not organized as the intervals you know from regular interval training. Instead you use the terrain, the winds or you friends to get inspired to make attacks of various lengths. It is very challenging to train Fartlek if you train it with a couple of competitive friends.
Long Slow Distance Training
This might not sound like an opportunity if you are fed up with training hours, but if you have done a lots of systematic intervals with your power meter and got bored, there is a chance that doing couple of LSD sessions could be challenging.
Participate in Races
One of the easiest ways to increase your performance is to participate in races. In several countries there are opportunities to ride extra races every week, so that is a great alternative to your regular training. By doing races as training sessions you get targeted training that is very specific for what you aim for.
Even the best training program has limitations
Evaluating your performance is a process that shall continue throughout your career. Your training program must be optimized as you get knowledge about what works best for you. But even the best cycling program must be changed once in while.
Boost Your Performance With Alternative Workouts Read More »