Keep cadence below 50 throughout. Warm down 15 min zone 2 Afternoon: Gym session. Morning: Warm up 25 min zone 2 and 3: Follow with 5 x 4 minutes of one legged riding. Keep non-working leg clipped out. Do 5 minutes of riding with both legs between each one leg repeat.
Warm down 25 minutes - zone 2 Afternoon: Gym session. After 20 min do 5 x 15 second maximal effort sprints on FLAT terrain perform a 15 second effort every 10 minutes. Do not shift down the block but allow cadence to reach absolute maximum and then try to hold that cadence for full 15 seconds.
Morning: Warm up for 25 min in zone 2 and 3: Follow this with 6 x 4 minutes in a high gear and at a low cadence Use a gear which you can only just turn over. Keep your cadence at during the high gear efforts. Rest 4 min in zone 2 between each high gear effort.
Warm down 20 min - zone 2 Afternoon: Gym session. Warm up for 25 min in zone 2 and 3: Follow this with 8 x 4 minutes in a high gear and at a low cadence Use a gear which you can only just turn over.
Warm up 25 min zone 2 and 3: Follow with 5 x 4 minutes of one legged riding. Do not eat breakfast. Drink 2 x Espresso Caps or a very strong cup of coffee with no sugar. Ride 2 hours zone 2 only.
Drink plenty of water while riding. Warm up 45 min zone 2 and 3: Follow with 3 x 10 minutes of seated climbing on moderate gradient. Keep cadence low Recovery of 10 minutes - zone 2 between climbs. This can be detrimental to performance in three ways:. The distances covered in the months February to April are 1,, 1, and 1,km. To perform quality work, you need a way to measure effort and the heart rate monitor HRM is the ideal tool.
Although there are sophisticated power-measuring systems for bicycles eg SRM, Polar, PowerTap, Ergmo and others , less information is readily available about how to get the best out of these high-tech systems for maximum fitness gains.
More importantly, HRMs can be purchased for relatively little, whereas power-measuring systems can be extremely expensive. I use a simple 3-zone system based on heart rates to approximate three zones of effort and reward using research from various sports :. The perception of effort is low to moderate and it can be continued for several hours. The stress from this type of training is low. Low lactate training builds aerobic fitness allowing more work to be done over time, provides enough stress to develop the aerobic system and is what the fastest endurance athletes do most of.
More importantly, lactate is increasing, as is the stress on the body. While training in all zones is needed, zone 2 training should be one of the most important parts of any training program.
For the past 18 years working with professional and elite endurance athletes like cyclists, runners, triathletes, swimmers and rowers I have been able to see that zone 2 training is absolutely essential to improve performance. Very similar data across many different sports has been described by coaches worldwide as well as in the scientific literature. The purpose of each training zone is to elicit specific physiological and metabolic adaptations in order to improve performance. It is important to know what physiological and metabolic adaptations occur while at different intensities and how they can be improved in training.
To know this, we first need to have some understanding of basic bioenergetics and muscle metabolism. The capacity of an athlete to exercise ultimately depends on the ability to transform chemical energy into mechanical energy. ATP is a nucleotide responsible for the energy processes in human cells. ATP generation is achieved by two mechanisms- anaerobic and aerobic metabolism.
Fats and carbohydrates CHO are the two substrates mainly used, with some contribution from protein. Breathing is more regular than at level 1, but continuous conversation still possible.
Frequent daily training sessions of moderate duration e. Requires concentration to maintain alone, especially at upper end of range, to prevent effort from falling back to level 2. Breathing deeper and more rhythmic than level 2, such that any conversation must be somewhat halting, but not as difficult as at level 4. Recovery from level 3 training sessions more difficult than after level 2 workouts, but consecutive days of level 3 training still possible if duration is not excessive and dietary carbohydrate intake is adequate.
Just below to just above TT effort, taking into account duration, current fitness, environmental conditions, etc. VO 2 Max. Typical intensity of longer min intervals intended to increase VO2max.
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