19分
Training for Cycling Events: 3 common traps I could not avoid. NorCal Cycling Podcast
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The process of training for an event can be (and should be) extremely fulfilling. The ability to see our fitness improve over time, even as we get older, can be extremely motivating in an of itself. As our goals change our training should evolve to be more specific to the events we want to improve in or where we want to be more competitive. In this podcast I simply outline 3 traps and tips that I have found to be most helpful as I have progressed over the years. I don't have the same potential at the age of 48 as I did back when I was 30 but I am sure that I am more fit now then I was back then and definitely have been training a lot more effectively which much less time. It has come through 20 years of trial an error!
Hopefully I can save 1 person a few years of being unproductive. : )
In this podcast I refer to training zones. Assume I am referring to the power zones that you can find on Strava as a percentage of FTP.
Active Recovery – Social pace with very little physiological effect on your body.
Endurance – Easy pace that you could ride “all day long” 56% to 75% = Zone 2
Tempo – Brisk pace that can be maintained for a few hours that requires concentration when riding alone. 75% to 90% = Zone 3
Threshold – Moderate to hard effort and leg fatigue that can be maintained for up to 1 hour. = Zone 4
VO2Max – Power that is primarily taxing your VO2Max system. Leg fatigue is high and conversation is not possible. VO2Max can be maintained for 3-8 minutes. (105% to 120%)
Anaerobic = Extremely hard efforts with severe leg fatigue that can be maintained for 30 seconds to 3 minutes.
Neuromuscular – Sprinting power that is taxing your neuromuscular system and can be maintained for 1-20 seconds.
Joe Friel's - The Cycling Training Bible - https://www.joefrielsblog.com/2018/03/the-all-new-cyclists-training-bible.html
Local Coaches - Dana Williams, Craig Upton, Dario Frederick, John Hunt
Zwift, Trainer Road, Rouvy and other apps are also out there with some training plans that are geared towards various objectives.
The process of training for an event can be (and should be) extremely fulfilling. The ability to see our fitness improve over time, even as we get older, can be extremely motivating in an of itself. As our goals change our training should evolve to be more specific to the events we want to improve in or where we want to be more competitive. In this podcast I simply outline 3 traps and tips that I have found to be most helpful as I have progressed over the years. I don't have the same potential at the age of 48 as I did back when I was 30 but I am sure that I am more fit now then I was back then and definitely have been training a lot more effectively which much less time. It has come through 20 years of trial an error!
Hopefully I can save 1 person a few years of being unproductive. : )
In this podcast I refer to training zones. Assume I am referring to the power zones that you can find on Strava as a percentage of FTP.
Active Recovery – Social pace with very little physiological effect on your body.
Endurance – Easy pace that you could ride “all day long” 56% to 75% = Zone 2
Tempo – Brisk pace that can be maintained for a few hours that requires concentration when riding alone. 75% to 90% = Zone 3
Threshold – Moderate to hard effort and leg fatigue that can be maintained for up to 1 hour. = Zone 4
VO2Max – Power that is primarily taxing your VO2Max system. Leg fatigue is high and conversation is not possible. VO2Max can be maintained for 3-8 minutes. (105% to 120%)
Anaerobic = Extremely hard efforts with severe leg fatigue that can be maintained for 30 seconds to 3 minutes.
Neuromuscular – Sprinting power that is taxing your neuromuscular system and can be maintained for 1-20 seconds.
Joe Friel's - The Cycling Training Bible - https://www.joefrielsblog.com/2018/03/the-all-new-cyclists-training-bible.html
Local Coaches - Dana Williams, Craig Upton, Dario Frederick, John Hunt
Zwift, Trainer Road, Rouvy and other apps are also out there with some training plans that are geared towards various objectives.
19分