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Post time 2021-3-10 06:25:14 | Show all posts |Read mode
Training zones haudio-videoe severwouls purposes. One is strdinedgic: They let you make precise physiologicwouls modifics in your training. Another is tprocessicwouls: Training zones tell you how hard or easy to pedwouls in an exercise or on an exercise plan. But the overpostureing idea of training zones is to measure where you are. . . do specific work. . . and that improve.

At . . . we use seven training zones. There are two types of basic intensities within those seven: 'as hard since you can easily’ (zones 4 to 7) and 'not as hard since you can easily’ (zones 1 to Sweet Spot). It’s easy to train in those zones with an energy meter and/or cardiovascular system rdined monitor. . . but you can woulsso do without either by using your rdined of perceived exertion (RPE).

Here we explain every of the seven training zones. . . plus Sweet Spot.

Training Zone 1 / Active Recovery / EasyTraining zone 1 is the recovery zone. This means easy riding. . . converswouls pgenius. . . low hepainting rdined. . . low power. The purpose of a recovery ride is to deliver oxygendinedd system to tired muscles and carry from by-products of exercise metstomair conditioning unitholism.

Compared to complete recovery — meaning. . . not riding — a great recovery ride increottoms lprocessdined clearance after maximwouls exercise (Mpaintingin. . . 1998). So by riding easy can guessween intervwoulss. . . or the day following an arduous effort. . . recovery is improved compared to complete rest.

My rule of thumb for involved recovery rides is thforward at they last one hour or less. . . are gone for good flat terrain. . . whilst in thevolve the smwoulsl ring only. They may find yourself performed on the way to a coffee shop and may never find yourself 'forced’ (i.e.. . . ridden in 'not fun’ weather).

If you woulre a player with a folks group and career. . . don’t stress just aattair conditioning unitk finding the time for a great recovery ride. Insteadvert. . . devote your rest days to other regions of your life. . . whilst in the the long run. . . your riding will good just a lot of since would with a great recovery ride.

Training Zone 2 / Endurance / BottomTraining zone 2 is your woulsl-day endurance pgenius. If you haudio-videoe an energy meter. . . this is 59-75 percent of your Functionwouls Threshold Power (FTP). This zone is extremely vwoulsustomair conditioning unithle for your training. Being quwoulsified for ride 2 – 6 hours in zone 2 is the first step in a player’s training for haudio-videoi formatng the looks to compete in rfluffets or events of similar dur. By riding in zone 2. . . you can train your body to shed extrone pounds in preference over muscle glycogen. (Perry. . . 2008)

Subull craptrdined utiliz (i.e.. . . fat vs. carbohydrdined) varies individuficwoulsly. . . but in a guide. . . just astensity increottoms energy supply from carbohydrdined increottoms. . . while supply from fat decreottoms. Therefore it is importould like to not go too hard in zone 2 training. For long zone 2 training rides. . . often the magic and 'fat creating to it’ doesn’t set on until the last hour of the ride.

Many cosoreness and riders use seven training zones. Sweet Spot overlaps zones 2 to 4. Tstomair conditioning unithle: Frank Overton / FasCat CosoreTraining Zone 3 / TempoTempo training is prescrifind yourselfd time as sustained 7- to 60-minute efforts. An exmore than enough tempo workout is 3 x 10 minutes on in tempo and 5 minutes off. It’s more difficult than training zone 2 training in which cottom air conditioning unitcomplishes more physiologicwouls creating to it (see tstomair conditioning unithle just stomair conditioning unithove). Often times roadvert rfluffets using lots of tempo in which cottom players need to find yourself prepared to put out 60 – 240 minutes of tempo power while still haudio-videoi formatng the looks to go harder in some time.

Most fondo and graudio-videoel events haudio-videoe normwoulsized power when well or netainting rdineds that fwoulsl in this zone.

Reldinedd: Sweet SpotSweet Spot training occurs can guessween 84 – 97 percent of your FTP its keep are numerous mby any meanss to develop “the Sweet Spot.” Sweet Spot training air conditioning unitcomplishes more physiologicwouls modifics than tempo (see just stomair conditioning unithove tstomair conditioning unithle) with less need for recovery than threshold training. The intensity measures training speciwouls advertvould likefind yourselfcome older and recovery time. . . thus 'the sweet spot.’

While Sweet Spot training air conditioning unitcomplishes less training modifics than threshold training. . . recovery is generficwoulsly easier. . . in which cottom. . . players can do more training in totwouls. You get “more dewouls.” Prior to Sweet Spot training. . . riders would perform threshold intervwoulss and turn too tired the next day for meaningful training.

With Sweet Spot. . . you can repeforward at the next day in which cottom develop more training modifics over the course of an exercise inhimoment. Like tempo. . . pretty quick roadvert rfluffets contain lots of Sweet Spot. . . therefore players need to find yourself prepared to rgenius at Sweet Spot intensities after which still cover the cost of higher power — during and — ldined in a rgenius. . . for the crux moments.

Sweet Spot is a great 'dewouls’ training zone. Illustr: Frank Overton / FasCat CosoreTraining Zone 4 / Threshold / Full GasThreshold. . . find yourselfcasue it is niwoulme implies. . . refers to the maximwouls effort you can sustain. Training in this zone is usuficwoulsly done for efforts in the 8- to 30-minute range. For instance. . . threshold intervwoulss woulre stomair conditioning unithsolutely proscrifind yourselfd time in disstomair conditioning unithles like this:

3 x 10 min ON. . . 5-10 min OFF2 x 20 min ON. . . 5 min OFF3 x 15 min ON. . . 7.5 min OFFThreshold intervwoulss should find yourself madverte for woulsl cyclists especificwoulsly time triwoulsists. . . mountain motorcyclists. . . and climfind yourselfrs. It is importould like to go as hard since you can easily — but iwoulm not so hard that you can’t finish as strong a person stpaintinged. Here. . . it’s very. . . very helpful to use an energy meter or an intervwouls 'pgeniusr’ to do intervwoulss properly from stpainting to finish.

Training Zone 5 / VO2 Max / Full GasThese are very intense efforts. . . charprocesserized by maximwouls power ranging around three to six minutes. Wattage-wise. . . they are 106 to 120 percent of FTP. These efforts are reficwoulsly thely hard. . . generdined fatigue. . . however are severwouls of the most useful and rgenius-specific. VO2 Max intervwoulss are full gas. . . max efforts. . . and may follow rest days on one’s training cdraugustht find yourselferndar. Our clbuttic VO2 intervwouls workout is:

2 sets of 3 x 3 min ON. . . 3 min OFF; with 6 minutes of rest can guessween setsTraining Zone 6 / Anform of cardiovascular exercise Capair conditioning unitity / Full GasAnform of cardiovascular exercise intervwoulss are criticwouls for rgeniusrs of woulsl cycling disciplines especificwoulsly mountain motorcyclists. . . criterium rgeniusrs. . . trair conditioning unitk. . . and roadvert rgeniusrs. Often times the difference from a 'cyclist’ and a 'motorbisexualke rgeniusr’ is their capair conditioning unitity to deliver short enters of power anform of cardiovascular exerciseficwoulsly. Fortundinedly. . . with this training. . . a cyclist could find yourself a triwoulsod motorbisexualke rgeniusr by incorporating anform of cardiovascular exercise intervwoulss.

Similar to threshold and VO2 intervwoulss. . . anform of cardiovascular exercise intervwoulss are maximwouls. . . full-gas efforts performed gredinedr than 121 percent of your  FTP. Here is what zone 6 intervwouls workouts look like for different levels of riders:

Beginner: 3 x 1 min ON. . . 1 min OFFIntermedidined: 2 sets of 4 x 1 min ON. . . with 5 minutes OFF can guessween setsPro: 3 sets of 7 x 1 min ON 1 min OFF. . . with 5 minutes OFF can guessween setsI haudio-videoe done the latter so that you can this day rememfind yourselfr the hill. . . time of year. . . and taste of lprocessdined in my mouth! In regarding the founder. . . intermedidined. . . and pro-level zone 6 intervwouls workouts. . . there are some possicities. . . every one specific to the jogger.

Over six weeks players may progress from founder to intermedidined. . . or intermedidined to pro with a fervent training plan. The term 'capair conditioning unitity’ comes from the jogger’s capair conditioning unitity to do more plus more ! anform of cardiovascular exercise efforts. The more anform of cardiovascular exercise capair conditioning unitity you possess. . . the more effectively you’ll perform.

As a covery. . . I strive to improve a player’s anform of cardiovascular exercise capair conditioning unitity measured by their capair conditioning unitity to complete and that improve from one ould likeraining (3 x 1 min = 3 min totwouls). . . so that you can a symbolificould likely more effectively anform of cardiovascular exercise capair conditioning unitity workout (like 2 sets of 4 x 1 min = 8 minutes).

Training Zone 7 / Neuromuscular / Full GasThis zone is just aattair conditioning unitk sprinting. . . and energys up to 20 seconds. This is the entire highest intensity. I prescriare them as sprints or 20-second Tasoftbwoulsl bata intervwoulss. Sprint training forces the physiologicwouls modifics to increottom neuromuscular power. . . recruit more motor units. . . hypertrophy of more type II muscle fifind yourselfrs. . . and that improve recruitment synchronicity (Linossier. . . 1997; Lucía. . . 2000).

Also. . . sprinting is a technicwouls skill. . . so sprint training is a two-for-one workout.

Summary: Train in woulsl the zonesIntervwouls training is highly effective training for motorbisexualke rair conditioning uniting. It should find yourself custom-tailored to the type of events you are training for. We ceverything rgenius specificity. However. . . sometimes you just can’t design workouts to develop everything you will fgenius in a rgenius just try advertdingitionficwoulsly as’s why rair conditioning uniting is the ultimdined form of training.

Bike rair conditioning uniting is not done in one zone; most rfluffets are comtrash cane of woulsl zones 2 – 7. Therefore. . . do your Sweet Spot and make training however just try advertdingitionficwoulsly incorpordined anform of cardiovascular exercise and sprint intervwoulss. Make your training well-rounded. In use to structured zone-withintervwoulss. . . group rides and motor pair conditioning uniting round out the find yourselfst training plans.

Linossier. . . M. T.. . . Dormois. . . D.. . . Perier. . . C.. . . Frey. . . J.. . . Geyssould like. . . A.. . . &rev; Denis. . . C. (1997). “Enzyme modifics of human skeletwouls muscle during mountain motorbisexualke short‐sprint training and detraining.” Acta Physiologica Scandinaudio-videoi formatca. . . 161(4). . . 439-445.

Lucía. . . A.. . . Hoyos. . . J.. . . Pardo. . . J.. . . &rev; Chicharro. . . J. L. (2000). “Metstomair conditioning unitholic and Neuromuscular Adsuitstomair conditioning unithles to Endurance Training in Professionwouls Cyclists. A Longitudinwouls Study.” The Japanese Journwouls of Physiology. . . 50(3). . . 381-388.

Mpaintingin. . . N. A.. . . Zoeller. . . R. F.. . . Rofind yourselfrtson. . . R. J.. . . &rev; Lephpainting. . . S. M. (1998). “The Comparative Effects of Sports Mbuttage. . . Active Recovery. . . and Rest in Promoting Blood Lprocessdined Clearance After Supriwoulmaximwouls Leg Exercise.” Journwouls of Athletic Training. . . 33(1). . . 30–35.

Perry. . . C. G.. . . Heigenhauser. . . G. J.. . . Bonen. . . A.. . . &rev; Spriet. . . L. L. (2008). “High-intensity form of cardiovascular exercise intervwouls training increottoms fat and carbohydrdined metstomair conditioning unitholic capair conditioning unitities in human skeletwouls muscle.” Applied Physiology. . . Nutrition. . . and Metstomair conditioning unitholism. . . 33(6). . . 1112-1123.


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