Aerobic Base building for cyclists.
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16th Dec '11, 1:44am
Greetings all.
I am fairly new to all of this and am looking for some advice with respect to proper aerobic base training. I am 45yoa, 5' 11" tall, 205 lbs and have been riding recreationally for about 5 years. I have decided to start club racing and am undergoing winter indoor training now primarily with the spinervals series. I plan to make TT the dicipline of favor as at my weight, I will be no Andy Schlek in the hills. I just did a lactate threshold test (OUCH!) and estimated my LT to be at a heart rate of 167. From various charts and graphs my max HR would be 185; although I have never seen anything on my HR monitor above 174. It may be that my heart rate is generally lower by genetic design and I can accept this, but it does create confusion in figuring out my training zones. Troy Jacobsen preeches to keep your HR 10+ beats below the LT for aerobic base building or about 80% of your max HR.It is also important to avoid the 80-85% grey zone where you are essentially in no man's land (to hard for aerobic and too easy for LT improvment)80% of my max HR would be no higher than 148. 10-15 beats below my LT is 152-157, which would put me right in the grey zone that I would like to avoid. Can anyone tell me where I should be?
I do not want to waste time on the trainer and be in the grey zone, but need to be assured that I am indeed working hard enough to get the benefits of the aerobic base that I am looking for. I am not afraid to work harder, but want the work that I put in to be of benefit.
I would appreciate any feedback or advice that anyone can offer!
Thanks
Welcome
16th Dec '11, 9:00am
Hi Rick and welcome to the site.
I've posted your question on Facebook and Twitter - I'm sure someone will be along soon to answer your question. Good luck with the training.
M.
Here are some links from the site:
Fitness training: Aerobic and Anaerobic exercise
Strength Training for Cycling at All Levels
Don’t Be a Slave to Heart Rate Training Zones!
Aerobic based building for cyclists
16th Dec '11, 5:51pm
Hi Rick,
Welcome to the site. LT threshold training is a very subjective area as OBLA results can be affected by many physiological factors such as the amount of carbs or fat eaten in the hours before a test, or even the bodies level of hydration to name just a few.
Therefore focussing too much on LT zone is probably not the best way to improve your fitness or results. A much better measure is simply to time yourself over a given distance such as 25 miles and then do your training accordingly. Re-test yourself no more than once a month and if you are doing things right, you should see an improvement in your time for that said distance.
I have attached a heart rate zones table for you based on your stated predicted maximum HR. As I do not have your actual wattage output (the most important measurement of all) I estimated it to be 300w based on your weight.
Training Zone HR (bpm) Power (w)
Recovery < 111 < 105
Zone 1 Basic 112 - 120 106 - 135
Zone 2 Basic 121 - 139 136 - 165
Zone 3 Intensive 140 - 152 166 - 195
Zone 4 Intensive 153 - 165 196 - 225
Zone 5 Maximal 166 - 174 226 - 255
Zone 6 Maximal > 174 256 - 300
Supra-maximal N/A > 300
In any aerobic base training for an event such as cycling remember that it is vital to incorporate some strength and conditioning work into your programme. As in order to increase your cycling speed you also need to ensure you develop your muscularskeletal system alongside your cardiorespiratory system in order to truly see the best progress.
You only have to look at the history of Lance Armstrong who had one of the toughest off bike Strength and Conditioning regimes ever, and look what this did for his cycling results.
There are so many other factors that come into play when it comes to getting the best out of an event such as TT. These include hydration, rest, nutrition and so on that would fill a book to explain here.
One key element however that my experience with my clients rises above all else if your pedalling efficiency. If this is low then it really does not matter how much power goes down through the pedals, you will never reach your true potential. Remember pedalling consists of 360 degrees of movement and the rider who can get the most out of this circle will always win even if they are not the fittest or most powerful on the day.
I actually run a cycling performance business in South Wales, UK. Take a look at my website for further reference to see exactly how many factors are involved in getting the very best out of your sport.
So many people spend huge amounts of time training wrong and never truly achieve their best. When they are able to swallow their pride and seek help then with the right testing and training any problems with their "total cycling performance" can be overcome.
Good luck.
Simon
Simon Vincent
Performance and Nutrition Consultant
Body Bullet Dynamics
South Wales
www.totalcyclingperformance.co.uk