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| *Vultures Knob>>>Road Bike |
Road bike training help? |
Hi i need help with my training. i ride between 65km an 100km a day. My heartrate max is 204, 85 percent is 173 and 65 percent is 132. For my training i do a loop, it is 13.5km long has 2.1km of hills and the rest flat. i can average a heart rate of about 185 for about forty minutes then i drop down 2 about 176, and by the time i get closer 2 100km my heart rate goes down way way more 2 about 159 average. im not quite sure how 2 train, is doing a big distance and keep my heart rate above 85 percent for aslog as i can effect training. Or should i go slowly up lots of hills 2 build up strenght, coz i culd do more if i went slower and build up more strenght. Or shuld i do sprints on the flat and try get as fast as i can, i got 2 54.3km an hour, but i can only keep it up for a few seconds.. shuld i do a sprint rest 4 one min then another and so on... or should i continue the loop that im doing and try get a higher heartrate average each time i do the loop and a higher averagespeed? Your symptoms are basic fatigue. First let me tell you, do not become a slave to the HRM. You can hurt yourself, and lead to fatigue. HR training is a guide, not a goal. The goal should be to do the loop faster at a set HR, not increase your HR average through the loop. "is doing a big distance and keep my heart rate above 85 percent for aslog as i can effect training." If you want to target a specific time in a specific zone, you need to stop when you cannot stay in that zone any longer. So the answer to that question is 'maybe'. For zone training, it's good as long as you back way off when you can't keep the intensity up. Even then you shouldn't be doing this more than twice a week. For distance training, definitly not. Distance training requires a much lower intensity, between 70-80% with only short bursts (to get over a hill, for example) above that. But don't be afraid to really push it anaerobic on a long ride, just don't do oftern, and make sure you're completely recovered between efforts. The hill repeats you're talking about depend on their length. Essentially, you're talking about interval training, Again, the goal should be to keep a certain HR and when you can't do it any longer, you need to back off. The longer the hill, the lower you want your target HR. Long intervals (5 - 15 miutes) should be done at or near anaerobic threshold with a rest period that allows for complete recovery in between. Short intervals (less than one minute) should be done over anaerobic threshold to near max, again, completely recovering in between efforts. In some instances you want your recovery much shorter, such as a short interval of one minute at AT, one minute off, repeat 3-5 times. Complete recovery (HR to near resting) then do the interval set again, repeat for 3 sets. Don't do more than one of these a week. Sprint training is not really a good exercise unless you're specifically training for crits or track racing. Most amatuer racers get enough sprint training on their weekly group rides doing town line and hill sprints, so that there is no real need for sprint training. The exception is of course a specifically structured clinic that concentrates on technique as much as strength. As far as your loop is concerned, Your HR should be a guide, not a goal. Concentrate on a target HR, Not to increase it, but to go faster at it. Competitive cyclists don't go out and try to keep their HR high, They try to keep it as low as possible while going as fast as possible, so that the high HR efforts are as short as possible. This is basic fitness. The training you are doing now is referred to as anaerobic training. This gives a good workout for the lungs and strengthens the muscles. Where more improvements are usually made when training mostly aerobically. Training aerobically encourages your heart to pump more effectively. Resulting in greater volumes of blood being supplied around the body. You will find that if you keep most of your training below 70% heart rate your resting heart rate improves more rapidly. This increases your working zone. (the difference between maximum heart rate and resting heart rate). Put simply you will be capable of more speed at lower heart rates. Good info http://images.google.com.au/imgres?imgur... http://images.google.com.au/images?q=tra... |
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