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| *Vultures Knob>>>Cycling |
Cycling training help? |
i train 6 days a week.. monday...1 hr 10 ( i cant do anymore at the moment because mum makes me get back before its dark.. and since its winter it gets dark fast.. and i have school during the day.. tuesday thursday and friday i also do one hour 10. Wednesday is rest day.. Saturday and sunday i do 2 to 3 hours each day.When i train i keep my average heart rate high.. its usually above 85 percent of my max... my max is 204.. so 85 percent is 173..my best was an average of 193.. but that was in a race and it was hard. i see people saying that its good to train at low intensities.. and do like sprint rest sprint rest... and other things.. can people please tell me why people do that.. wouldnt it be more beneifical keeping your average heart rate high... if not can you please explain why.. and also explain if what im doing is ok and if its not why its worse then doing other things.. and could someone also please give me a training plan.. but also explain why the things you list are good. If you can purchase a good bike training book, I recommend Chris Carmichael's "The Ultimate Ride". It has a very good plan to build up your fitness level and explains why. Your heart-rate is fine for a 16yr old, and using the 85% value to train at is good for building a solid foundation. Being you are limited on time during the school week concentate on targeted areas, and alternate the type of trianing you do. Do sprints one day, another push the largest gear you can, work on cadence another. Do not forget rest, your body needs time to recover. I would put the most work in on the days off from school and during school days take a least two none consective days off in your training schedule. To answer your question on the reasons for changing up your routine, is that doing the same thing over and over your body becomes conditioned to a perticular level excertion and adaptes, by changing the routines your body must continually adapt and strengthen it self. For a Schedule I would Monday- recovery ride Tues. - sprints Wen- rest Thurs- Big gear workout Fri- rest or a very easy ride. Sat- 85% heartrate workout with several 100% efforts Sun- 85% work out with some 65% total time 3~4 hrs If you race on weekends you will need to alter this, and don't put in a major effort one day prior to a race. i would suggest you to go to a gym and they'll test you first of which muscles you need more training on don't know anything about cycling... sorry but good for you. I''m gonna take a stab in the dark here and say that it's better to do sprint rest sprint rest thing because.... you want to get your heart going as fast you can until it adapts to that speed.... and you rest because you don't want to overexert yourself... you still have to stay within your limit... and it's easier to find your limit when you go the max... gah... think i just "bs" that one... ME to begin watch your heart rate monitor, many are not all that accurate. running along at the rates you are seems a little high to me to be honest. anyway, training is about cycles, and part of that is rest and recovery. most people tend to want to kill themselves every time they ride, and they miss recovery is every bit as important as working out. you need to have a plan and learn a little about training. to be effective you must mix hard, medium and light efforts effectively. the first step is to build a base. in this phase you spin light gears, keep your heartrate down, and put in a lot of miles. i usually shoot for like two months at least before i begin the strength phase. in the strength phase, you can use interval training where you ride hard, recover, ride hard, recover. it is very effective, but no more than once a week. it is very hard on your body, and you need to recover. if you beat your body up every day, you will not see the gains that are possible, because you will be in a constant state of repair and never of building and gaining. i suggest buying some books on training and learning about what you are doing before you just go out and beat yourself up a lot. While training at higher heart rates your body works at higher blood pressures and higher oxygen levels. To supply the oxygen to your muscles your body delivers lower volumes of highly oxygen rich blood. This is a good workout for your lungs etc If you lower your heart rate while training it will also lower the oxygen levels in your blood. Your body counters the lower oxygen levels by increasing blood flow. Gradually your circulatory system will increase the amount of blood that it can supply to your body. This is a good workout for your heart and veins When you return to the higher pulse rates you will have the benefit of pumping higher blood volumes with the higher oxygen concentrations. This equals better performance. Good information here http://images.google.com.au/imgres?imgur... http://images.google.com.au/images?q=tra... First off, you seem like you're young. That being the case, you need to hook up with someone who has an extensive knowledge base about training for bike racing. Actually, constantly training at a high heart rate is bad for you. You will reach a peak level of fitness, but be able to progress no further. You'll will be tired alot, whether you realize or not, and it will start to show when you're in a race, and someone puts the hammer down. You'll get dropped like a stone, even though you're able to keep your HR at 95%. The deal is the ability to generate power at a specific HR. Zone training, or training for specific periods of time in specific HR zones, will develop your cardiovascular system - your ability to ride at a high aerobic level - and enable you to generate more power at lower heart rates. But there will come the point when you plateau and more long hours at high heart rates will only fatigue you. Enter the interval workouts. Intervals will develop your anaerobic system - the ability to drive your body into oxygen debt, burning muscle glycogen instead of fat - and condition your body into pushing repeatedly into the 'red' while still being able to recover and put out a high aerobic effort. Intervals will develop your high-end power, basically 'brute strength'. The best riders and racers will do their long rides (two + hours) in a zone of 70 to 80%. Then they will do long and short interval work. The shorter the interval, the higher the intensity. The longer intervals are sometimes referred to as 'speed work'. Intervals will wear you out, and should not be done more than twice a week. Chris Charmichael (lance armstrongs coach) used to have george hincapie do long interval sessions only once a week, and have him ride in a recovery zone - less than 70% HR - for the next two days. Just as a point of reference, A typical sprint interval session consists of three hard efforts - at or near max hr - with a rest period equalling the duration of the effort in between each effort. After the three efforts, allow your HR to recover completely - well below 50%. Repeat this until you cannot get your HR past your anaerobic threshold. You can see, that for this type of workout, you need to know where exactly your max HR is, where your anaerobic Threshold (AT) is, and where your resting HR is. You really need to hook up with a coach to define these zones and develop a program. Doing it on your own as a teenager is not going to help you in the long run. Even though you feel invincible now, you'll wonder why every one else is riding away from you when you feel so fit. The key is rest. Part of any training program is periodization with a rest phase. When preparing for an event, you need to take it easy in the preceding days. You'll do much better entering an event well rested than hammering your brains out the day before. Go to a local bike shop that caters to racers, or go to a race, and ask around about coaching, training, and club rides. They'll set you straight. |
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