By Shannon Sovndal

Offers info on assessing one's biking health point and choosing a coaching software, and describes sixty exercises and 13 education courses, together with patience rides, hill and pace education, time trials, and energy and lactate threshold classes; additionally contains tips about warm-up, cool-down, and conditioning.

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Numerous methods have been published, and many of the techniques work well. For the sake of simplicity, we will explain two different methods. The first and simplest method is calculated maximal heart rate. Be aware that results can vary widely using this method, but it is simple and fast, and you can apply the results to your next training ride. If you want to more accurately determine your heart rate and are willing to invest a bit of time and effort, use the measured method. The following directions will help you find your maximal heart rate (MaxHR) using the calculated and measured methods.

Everything flows from your overall goal. The periodization program’s purpose is to move you from general fitness to peaking for your predetermined goal or event. A proper periodization program works through a hierarchy concept. Each day builds into each week, which builds into each month and so on. Because not all training fits into a standard calendar format, a periodization program is broken into different training cycles that build on each other just as days build weeks, which build months. The smallest of the training cycles is called the microcycle.

If you don’t have a heart rate monitor, you can still gauge your training based on your maximal effort by using the rating of perceived exertion (RPE). When you measure your maximal heart rate, you indirectly measure your body’s performance ceiling. Certain laboratory tests can directly measure an athlete’s . performance ceiling: the maximal rate of oxygen consumption, or VO max. Although you don’t need to know your 2 . true VO2max to train with this book, a further explanation of the term will help you understand your body’s physiology and its relationship to maximal heart rate.

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