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Heart Rate Training for Cyclists
You are probably familiar with the concept of heart rate training. This is based on the idea that you can improve your training program by matching the intensity of your cycling to the goals of a particular workout. You can do this by determining your heart rate training zones and then cycling in the zone that matches your training goal. For example, if you want to work at a fairly high intensity, you can cycle in zone 3, which is 70 to 80 percent of your maximum heart rate (MHR). On the other hand, on certain days you may want to recover from a hard workout, so ride in zone 1 (50-60 percent of MHR).
Heart rate training works by letting you know how hard you’re working during a particular workout and giving you feedback to change the intensity of your workout if you find you’re riding too hard or not hard enough. It offers a simple way to continuously monitor your cycling intensity and keep it at the desired level. To successfully train with heart rate, you must first understand the 5 heart rate training zones. Zones are usually based on a percentage of your maximum heart rate and can be divided into percentages as follows:
Zone 1 = 50-60% MHR
Zone 2 = 60-70% MHR
Zone 3 = 70-80% MHR
Zone 4 = 80-90% MHR
Zone 5 = 90-100% MHR
Each zone serves a specific purpose in your physical development. Zone 1 is defined as a active recovery zone. Training in this zone will be very easy. You can speak in complete sentences as breathing is easy. This is a good intensity for recovery after a hard workout. It’s also a good starting point if you’re new to cycling. Although Zone 1 requires low-intensity effort, exercise has many health benefits, such as lower blood pressure, cholesterol, and body fat. If your primary goal as a cyclist is to improve your health, this is the zone for you!
Zone 2 is a endurance zone. You work harder than zone 1, so breathing is harder. However, you can speak quite easily. If you’re a competitive cyclist, you’ll spend more time in this zone than any other because it helps build your aerobic endurance. In a periodic training program, your basic building phase will consist of many long, 2nd zone runs. These rides improve fat metabolism as an energy source and increase your oxygen carrying capacity.
Zone 3 is a threshold zone where breathing becomes difficult and speech becomes difficult. This is also where you can significantly improve your cycling performance. Training here improves your ability to burn carbohydrates efficiently and increases your lactate threshold (the highest intensity you can sustain for 60 minutes).
Zone 4, the so-called lactate zone, this is where the workouts are tough. You will not speak! Competitive cyclists spend significant time in this zone because it increases the lactate threshold and the ability to ride faster for longer periods of time. For most cyclists, at some point in this zone, they must transition from primarily aerobic training to anaerobic training.
Finally, Zone 5 is all about pain! The so-called anaerobic zone, is not sustainable for long periods of time because it utilizes the body’s anaerobic energy systems, which last only a few seconds to a few minutes at most. Interval training in this zone increases speed on the bike. They can also increase VO2 max (the maximum amount of oxygen your body can consume during high-intensity exercise). However, unless you’re a serious cyclist preparing for high-level competition, you won’t spend much time in Zone 5.
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