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Some Terms you may not know.

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Some Terms you may not know.

Post by Sharpbike on Wed Dec 08, 2010 11:27 am

Recovery: Done in the 1 zone using the small chain ring on a flat course. Do these the day after a BT workout. This is best if done alone. You can also do this on an indoor trainer or rollers, especially if flat courses are not available. Cross training is appropriate for recovery in Preparation, Base 1, and Base 2 periods. An excellent time to do a recovery spin is in the evening on a day when you’ve done intervals, sprints, a hard group ride, hills or a race. Spinning for 15-30 minutes on rollers or a trainer hastens recovery for most experienced riders. Novices are better taking the time off.

Aerobic: Used for aerobic maintenance and endurance training. Stay primarily in the 1 and 2 zones on a rolling course up to 4% grades. Remain seated on the uphill portions to build greater strength while maintaining a comfortably high cadence. This can be done with a disciplined group or on an indoor trainer by shifting through the gears to simulate rolling hills.

Tempo: On a mostly flat course, or on an indoor trainer, ride continually in zone 3 without recovery at time-trial cadence. Avoid roads with heavy traffic and stop signs. Stay in an aerodynamic position throughout. Start with 20 to 30 minutes and build to 75 to 90 minutes by adding 10 to 15 minutes each week. This workout may be done two or three times weekly.

Moderate Hills: Select a course that includes several hills of up to 6% gradient that take up to three minutes to ascend. Stay seated on all climbs pedaling from the hips. Cadence at 70 rpm or higher. Stay in the 1-4 zones on this ride

Steep Hills: Ride a course that includes 8% or steeper hills that take less than two minutes to climb. You can do sprints on the same hill with 3-5 minutes of recovery between climbs. Be sure to warm up thoroughly. Intensity may climb to 5b several times with recoveries into the 1 zone. Climb in and out of the saddle. Maintain a cadence of 50-60 rpm. Stop the workout if you cannot maintain at least 50 rpm. Do this workout no more than twice per week. Do not do this work out if you have knee problems.

Pace Line: In a single pace line, everyone lines up behind the first rider, who maintains a constant speed. The rotation occurs when the front rider pulls off to the side and drifts to the back of the line. The next rider then sets the pace. Riders stay on the front from a for a second or two then pulls off either to the right or left and slide to the back of the line. Stay close enough to bump elbows, and then move in behind the last person.
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Re: Some Terms you may not know.

Post by velo-doc on Wed Dec 08, 2010 1:35 pm

This is good info Jim. Could you discuss Base 1, Base 2, BT and zones. These are mentioned in the post, but some of us are not familiar with what they are.

Thanks for getting this rolling!
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Re: Some Terms you may not know.

Post by Sharpbike on Wed Dec 08, 2010 8:47 pm

Base 1: This is where endurance training shifts slightly toward more time on the bike and les in cross training modes. Weather, however, is often the determining factor for the type of endurance training done now.

Base 2: During this phase you should conduct muscular-endurance workouts at a moderate Heart rate and power outputs during this period. Endurance training should be mostly on the road by now. You will be doing some strength work in the form of endurance rides on rolling courses staying in the saddle on the uphill portion.

Training Zone:

Zone 1 Recovery 65-81% of your Lactate threshold.

Zone 2 Aerobic 82-88%

Zone 3 Tempo 89-93%

Zone 4 Sub threshold 94-100%

Zone 5a Super threshold 100-102%

Zone 5b Aerobic Capacity 103-105%

Zone 5c Anaerobic Capacity 106 +%

Lactate Threshold: The Point during exercise of increasing intensity at which blood lactate efins to accumulate about resting levels. Also known as anaerobic threshold.

The above information came from Joe Friel’s book The Cyclist Training bible.

How to test for you Lactate Threshold in the next segment.
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Re: Some Terms you may not know.

Post by MJ on Thu Dec 09, 2010 8:41 am

This is good stuff Jim, thanks for sharing!
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Re: Some Terms you may not know.

Post by Sharpbike on Fri Dec 24, 2010 1:19 pm

This is from The Cyclist Training Bible by Joel Friel.

Lactate Threshold Testing on a Stationary Bike

Items needed
Need to have a setup that will allow you to monitor Speed or Watts.
An assistant to record data
To be warm up for 10-15 minutes before starting the test.

How to run the test

You will start by maintaining 15 mph or 100 watts then increase your speed by 1mph or 20 watts every minute until you can no longer continue.

Shift gears as needed.

Stay seated the entire time.

At the end of each minute tell your assistant how great your exertion is using the below guide.

6
7 very very light
8
9 very light
10
11 fiarly light
12
13 somewhat hard
14
15 hard
16
17 very hard
18
19 very very hard
20

Your assistant will record your exertion rating, your HR every minute. Then tell you to turn it up 1mph or 20 watts

The assist will listen to your breathing to detect when it becomes labored. This is your “VT” or ventilator threshold.

Continue until you cannot long hold the speed or watts for at least 15 seconds

The data is collect should look like below. Your number will be different depending on your fitness level.

Speed Watts Heart rate Exertion.
15 / 100 / 110 / 9
16 / 120 / 118 / 11
17 / 140 / 125 / 12
18 / 160 / 135 / 13
19 / 180 / 142 / 14
20 / 200 / 147 / 15
21 / 220 / 153 / 17 “VT”
22 / 240 / 156 / 19
23 / 260 / 159 / 20

Now Compare VT heart rate with an exertion rating in the range of 15-17 to determine lactate threshold. To help confirm this realize that athletes are seldom able to go more than 5 minutes beyond their lactate threshold on this test.

You know have an estimate of your lactate threshold, so that you can start training accordingly.

Hope this helps you all with your training this year.
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