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Joe friel training zones - innovative solutions

How do I calculate my running zone?

To calculate your personal zones, there's some easy math involved: Just multiply your max by the minimum and maximum percentages indicated by each zone.
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  1. Aerobic training: 50-70 percent of MHR.
  2. Tempo and threshold runs: 71-85 percent of MHR.
  3. Intervals: >85 percent of MHR.
15 . 2021 .





Welcome back to Triathlon Training Explained, powered by TrainingPeaks. Today I'm going to tell you the best way to determine your running zones based on your heart rate. Now heart rate monitoring has been used as a tool to customize our running training for years and when you go for a run the effort you are working with can be broken down into so-called zones which are a really useful training tool for both athletes and coaches can already explain how you can use these zones for your own running training here on GTN, but today we're actually going to look at how you can actually calculate these zones in a number of different methods of calculating these heart rate zones for running.

Some are really simple and easy to do, but give us very little accuracy in numbers. On the other end of the spectrum we could say head to a lab and get some very accurate and detailed but it can also cost quite a bit of money and time. One thing they all have in common is effort.

This will require some hard work and temporary physical discomfort, despite the length of the tester, of the type of test you are doing. Oh, and I should probably add one more thing, if you're hoping to get your heart rate zones for cycling you'll have to do a completely separate test for that on the difference in effort to heart rate ratios we get from running to cycling, sorry. (soft music) Well, the test we picked is somewhere in the middle of that time and accuracy scale.



Of course we can't all go to a lab, but we still want it to give pretty good and accurate results that we can calculate our heart rate zones. Well, in terms of how we're going to do all of this, well you want to arrive fresh and ready, so the day before the test just make sure it's a nice day, easy training day so you don't arrive too tired . Also, be aware that general life stress, poor diet, and even a lot of travel can affect and influence these test results.

Also the terrain you are doing it on, you want it to be fairly smooth and flat terrain that you can cover about five miles. Well, it could be there and back, it could be loops, whatever you want. But that's a little giveaway, yes, because the test we take includes 30 minutes of your sustained, maximum effort over this period.

As for the equipment, don't be surprised I'm going to need an accurate heart rate monitor now. For this test, I would recommend using a chest strap like this one that will record your EKG. You will also need a watch that will record the data from this heart rate monitor, and ideally this watch as well, to record your pace as we will need that pace for some more calculations later in this article.



Well the test itself is what we call a lactate threshold heart rate test. the heart rate that you can maintain for 60 minutes. But don't worry, we're not doing a 60 minute overall effort because like I mentioned earlier we are doing 30 minutes but that still does.

You need to warm up thoroughly. Treat it almost like a race so get out and about for 15-20 minutes, just a steady jog, and if you want, add in some skills, some exercises, some steps, whatever you want. Get used to the fact that you are thoroughly, physically and also mentally ready for it 30 minutes in front of you.

Although I'm going to throw a slight curve ball in here now because we're going to forget the first 10 minutes of the 30-minute test. I am sure you are used to the slight lag you can experience with it. For example, if you were going for a hard run, your heart rate would actually take a little time to reflect the amount of effort you put into your body to respond to the demands you put on it.



To mitigate this, we will forget about the first 10 minutes and focus on the last 20 minutes once the heart rate has increased while then calculating our heart rate zones. However, that doesn't mean you can just use the first 10 minutes as a nice, even warm-up. It is important that you work hard for the full 30 minutes of the run, press start at the beginning of the 30 minutes, then when you cross the 10 minute limit press the lap button and then press at the end of the 30 minutes on finish.

This makes analyzing the results for those 20 minutes really easy while it remains as a full run. In terms of pace, this is really important. You want to make sure that you keep the same pace, or very close to the same pace, throughout the test period.

If your pace varies too much, say more than 10% over the 30 minutes, then chances are the results simply won't be reliable enough or even apply to you, but if you struggle with this, just give it time As you do more of these tests, you will learn to measure your exertion over the 30 minutes. Now you may be wondering why we chose the 30 minute test when there are many other tests of varying duration, but the reason for this is that it is manageable and easy to repeat. But, and there is a big but now, you have to take the test alone, in training, without other training partners, why? Well, when you do these runs with other people or in a racing scenario, you just make it, o work harder than ever.

I don't know why, but you just do. Whereby the 30 minute solo tests should reflect what you can possibly produce if you are pushed into a 60 minute full racing situation. (soft music) Okay, so once you finish your test, which hopefully went well, your watch should automatically be able to take your average heart rate for the last 20 minute lap block of that 30 minute total, and that is Your lactate threshold heart rate. or otherwise known as the threshold heart rate.

Now there are several calculators online that can help you with this next bit, but you really need to make sure you state it is up and running. As mentioned earlier, the numbers for biking, running, and even swimming are a little different from one to the other. However, if you use TrainingPeaks it will actually automatically detect a new threshold heart rate and automatically create your new zones from it, but if, for whatever reason, you want to enter your new threshold heart rate manually, you can do so.

8848 meters to miles

If you don't know your resting heart rate or your maximum heart rate, just leave these fields blank and these zones will still be calculated for you. But if, for whatever reason, you don't feel like using one of these online calculators or TrainingPeaks, you can do it by doing a little math and finding these numbers, but I hope you are good at percentages . So we have zone one, less than 85% of your lactate threshold heart rate.

Zone two, which is between 85% and 89% of your lactate threshold heart rate. Zone three, which is between 90% and 94% of your lactate threshold heart rate. Zone four, 95% to 99% of your lactate threshold heart rate.

Then we have zone five A which is 100% to 102%. Zone five B, which is 103-106%, and finally zone five C, which is more than 106% of your lactate threshold heart rate, so once you have your heart rate zones while running, you can now go for a run, check your watch and see what zone you are in. You can access it at any time, or on some watches even if you leave the required zone during a session.

As I mentioned earlier, heart rate has some slight limitations in terms of this lagging effect and where to try to catch up with itself, so to get around this, or at least try to complement this, is to actually have pace zones. To calculate this we need your threshold functional speed, which is actually your average pace from the full 30 minute running test, which is yet another reason why you should try to maintain a good, steady pace throughout the 30 minutes. Once you have that number or complete that run, the use of TrainingPeaks will automatically create and calculate your zones from that number, or you can enter it manually or use an online calculator and make sure you specify the run again.

But finally, you could just use the old-fashioned method and do the percentages. So, zone one that is slower than 129% of your threshold functional pace. Zone two, between 114% and 129%.

Zone 3, 106% to 113%. Zone four, 99% to 105%. Zone five A, 97% to 100%.

Zone five B, 90% to 96%, and finally zone five C which is faster than 90% of your FTP, as I mentioned earlier we covered in pretty much detail how to use these numbers and zones in a previous article, to optimize your FTP own training. Both heart rate and pace have their place in your training. I think they really complement each other.

I definitely check both during all of my running sessions. Pace probably comes into play a bit more in those shorter intervals where I guess the heart rate takes a little longer to respond, so to speak, while the heart rate comes into play during these longer reps, maybe over hilly reps, so you can really check what zone you are in and make sure you stay in it at the correct level of exertion. Well I know this test is tough, but the more consistent you are and the harder you work on it, the more the accuracy of these zones will be for you and then ensure that you train more efficiently and move faster every four to six weeks, to make sure you are in the correct zone for these workouts.

If you like this article please click the 'thumbs up' button and if you want to see more of GTN just click the globe and if you want to see our training with zones click here. If you want to see how to train with strength on the bike, just click here.

What are my HR zones?

Work out your heart rate zones

Zone 1: Easy 68% to 73% of max HR. Useful for encouraging blood flow, to aid recovery after a tough workout. Zone 2: Steady 73% to 80% of max HR. Zone 3: Moderately Hard 80% to 87% of max HR.

When you run at different heart rates, they affect each other affect your physiology in different ways. Train different systems and change the focus of the type of training you are aiming for.

Knowing what heart rate zone or zone you're exercising in can help you maximize the benefits of your exercise or recovery. Different heart rate levels at rest and during exercise, and the corresponding heart rate zones vary widely from person to person, and it all depends a number of different factors combined, including age, weight, gender, fitness level, temperature, and even things like medication or stress. More about your resting heart rate and why it's important to keep an eye on it.

You may find that your heart rate fluctuates from day to day and from run to run One day, a pace that may have felt easy may feel much harder another day. This can be due to a number of different factors. Maybe you didn't sleep very well the night before, you may miss out a little and feel a little bad and stress can also e Which is why it is very useful to keep an eye on your heart rate while you are running to account for all of these different variables that you may not have.

Now it’s noticed when it comes to measuring your heart rate while running, there are two main options: the first are optical sensors on your wrist, so for example on my Garmin you will see flashing LED lights on the bottom that sits on your wrist so that light of different wavelengths is broken by the movement of blood under your skin on your device then interprets this into the heart rate data to give you a number of beats per minute, or bpm. Now the second option is a chest strap that is worn next to the skin under the clothes you wear. They measure your heart rate in a different way using something called electrocardiography, which is a simplified version of the way your heart rate would be measured in a hospital if you had plenty of choice.

It's stuck to your skin so that a transmitter is in the front and the data that he collects and sends to your watch or phone. So if you wear a chest strap as well as a watch, the watch will automatically take the data from the bracelet through the wrist sensor you choose. It's probably easier to wear a watch, so accuracy probably matters, with the latest technology with optical Sensors and clever algorithms It means that risk-based monitoring is likely enough, but in certain circumstances accuracy can be affected by the user's physical characteristics, fit, or type of activity for maximum accuracy, so make sure you keep your sensor clean regularly and that you do have a good fit around your wrist.

Be aware that things like tattoos and skin tone can affect the accuracy of the readings. Many top athletes use a chest strap to ensure the most accurate and consistent data they need to fit exactly, stay in place and also need moisture to pick up the electrical signals, sweat as soon as you move, or a little water or saliva before you start. Heart rate zones are a way of measuring the training effect you'll get from your run, so some people use a three-zone system and there's no reason why you can't really use a lot of zones that we're going through today are the five zones that you will find most and are probably the most commonly used on Allgarmin watches This is where you are going to train really hard, we are going to tell you what each zone means, but first we are going to tell you how to train your workout .

There are a number of different options but almost all of them requiring you to know your max heart rate or exercising workout is now the easiest and easiest way to do it is by using what is called the Fox Formula where you take the number 220 and yours Of course, this is the most subtracting age of this now, of course, as this is certainly not the most accurate method as what might be true of one 30 year old, for example, may not apply to another, especially when you consider things like gender height and general fitness. For example, there are two other formulas that are a bit more technical that you could use as alternatives if you're looking for a really quick way to get that number, but want to find an exact number for your maximum heart rate like that Using heart rate to improve your running, you need to consider what is called a stress test because you will be trying to get as close to your maximum heart rate as possible. You should not and should not try this if you have a medical condition or injury If you have been wearing your watch or heart rate band for a hard time, you can save yourself the pain of having to take a stress test and just get the highest heart rate reading from that session because chances are you're pretty much along the way been close to your maximum heart rate, but we'll show you how to take a stress test Can lead when you are ready, so that you can do a very simple warm-up at first until you have reached maximum exertion in 10-10 minutes 12 minutes of hard exertion, so this could be a total 3km at the race pace, it could be 800 meters twice, or it could be two to three minute intervals of hard exertion.

It could start about five minutes from the bottom of a long slope, gradually increasing the speed down below, and then walking back down at full pace for two minutes to help you get your maximum heart rate. It is entirely possible to set up all five zones with just that one number as a percentage of your maximum heart rate, but there is one more thing we'd recommend you to personalize your zones even further and that takes your resting heart rate, there are a few ways to do this to do by wearing your watch for a couple of days and having a good baseline of your a. get the mean resting heart rate from this or you can simply measure your heart rate first thing in the morning and use this value.

Now that you have your personal maximum and resting heart rates, you can calculate your heart rate reserve, which is essentially the difference between the two, and this is your useful heart rate zone for you to train you can then train your zones the way I am about to train you I'll show, with Garmin Connect all you have to do is select the HRR from the drop-down list and enter your max and resting values ​​so that Zone 1 is between 50 and 60 percent of your heart rate reserve or you can calculate your reserve by using your Subtract resting heart rate from your maximum, then calculate fifty and sixty percent of that number. Add these numbers to your resting heart rate to get the lower and upper heart rates for zone one. You can repeat this for other zones with sixty to seventy percent for zone seventy to eighty percent for zone eighty to ninety percent for zone ninety four to one hundred red percent for zonefive finally if you are really interested in getting the most accurate reading of your heart rate zones possible, then it is possible to go to a laboratory and have these tests done by a professional pimpric in your ear to measure the level of lactate in it, as well as measure your oxygen through a mask as I say it is possible to do this in a lab, but you'll of course be paying for the privilege, so now that you've set up your zones, here's a quick run-through of what each zone means.

So if you didn't take an Alab test, just checked your maximum heart rate with an Astress test, or maybe you used one of the formulas from earlier in the article, then give it a try and use our examples for each of the zones of perceived exertion how much you can talk and how hard your breathing is, how you may want to adjust your zones as you walk Zone one is a very easy exertion so it should feel very relaxed and your breathing is easily controlled you're able to Having conversation and your perceived exertion is very low Zone two is easy to walk that should be aimed at on your recovery runs or when warming up or cooling down you should still be able to have a full conversation - it should feel a four or five of Ten Stress Zone Three is a steady aerobic run you could get into your long runs Consider this pace so that breathing is still well controlled - not erratic, but getting a little harder Zone four is a tough, sustained exertion like a threshold run, you should only be able to answer questions with a few words Zone five is very hard sothis are intervals and sprints your breathing is much more difficult conversation is impossible. Almost think of your maximum exertion for all the runs you do to get a certain heart rate. You can set up a heart rate alarm on your Garmin to let you know and give you feedback with a buzz or bingto to let you know when your heart rate is Exceeds or falls below a certain range, that's really good.

Good way you can monitor your heart rate while running without constantly looking down and looking at your watch. Using your watch allows you to adjust your screen to let you know what zone you are in according to the colors so you don't have to remember all the numbers now we told you we ended up with a top tip So here it is, if you ever come up to a threshold run and have a good idea of ​​the type of heart rate you would expect given the pace and conditions, but you find it to be significantly higher it could an early sign of illness or fatigue and it would be a really good idea to reduce the expected frequencies even if it means you are running slower and when you show up and find yourself revving more or less but it is actually difficult is getting your heart rate into the zone that you keep striving, this can be an early sign that you are under the weather or maybe over-exercised, so best call it a day trip home and get some rest hopefully this article has answered your questions about the heart r eaten workout and how it can help you run, if you have any questions let us know in the comments below or maybe you will start looking at this heart rate data after you've finished your workout, tell us and hopefully we'll see you next time here on the run channel

How are training zones set up?

How to Set your Thresholds and Calculate your Zones
  1. Log into your account.
  2. Click your name in the upper right.
  3. Click account settings.
  4. Click or scroll to 'Zones'
  5. In each threshold type section (Heart Rate, Power, Speed/Pace) you have the options of a Default value and a specific value for each sport type.

How do you calculate heart rate zones for cycling?

Setting your training zones is based on finding out your maximum heart rate is and, from that, working out the zones. A popular method for finding your maximum heart rate has been to use simple equations, such as 214 minus (0.8 x age) for men or 209 minus (0.9 x age) for women, and the original 220 minus age.

Welcome back to another GCN-ything question, this week was about why cyclists shave their legs and not their arms, how to lose weight while cycling, and also how to build stamina - and don't forget if you want to take part next weeks then show the hashtag #TORQUEBACK as always and if you want to win the chance for a three-month free subscription to Zwift, use the hashtag #ASKGCNTRAINING comes from Doug Mason. I want to replace my handlebar tape. I have checked your instructional article and understood the concept .

My question is, sticky or non-sticky tape? What do you think of the two options? I would go for gluing. It has a sticky back tape so you really get some tension on it, it sticks better and, yeah, then you don't take it off and it stays in place. - Although I prefer the non-sticky one, because you could take it off, tidy it up properly, - Controversial. - Not so ure, clean it properly and then wrap it up again.

And generally a bit more stretchy, the non-sticky stuff, because you don't have a sticky layer that doesn't stretch as well. - So not sticky, sticky, think about it for yourself, but try both. - Yeah, true.

Let's go Chris tell us who the lucky winner of this three month free subscription to Zwift is - This week's lucky winner is Todd Vranas with how do you go about getting your actual maximum heart rate? in zone 5, even including hard finish sprints.- Good question, there is a calculation you can do that is ..- 220 minus your age, so 220 minus your age, mine is 31, so it would be 189 Doesn't actually work for me.- Yeah, so to get your actual max heart rate you can actually take a test or do an exercise or workout and we put one on Zwift that you can try and it's basically one thing for you blow.- Yes, exactly, set your threshold, your performance, no matter how high your actual performance in Zwift is.

Every 2 1/2 minutes you increase your intensity to, I think 25 watts. And you keep doing that until you explode, basically when you can't go on anymore. Make sure you do this when you are really all fresh --- this is super important because the fresher you are, then you can actually reach your maximum.

When you are tired you are not really going to reach your potential - Yes, you also mentioned in your comment that you find it hard to get into zone five, so that means that your heart rate zones are currently not being calculated correctly as it should actually be relatively easy to get your heart rate up there - one hundred percent so give this session a try and please let us know how you're getting on in the comments section below - Next comes a question from Marko Piellc, me started using a fan while cycling indoor to keep cool. But just a few days later, I got sick. I tried again after that but for the next two I got sick every time or three weeks Could this be a coincidence? Does anyone have the same problem and what can I do to fix it? Can your body adapt to it, with driving a fan? - Right, interesting question, personally I've never had a problem with a fan, but what could be going on? What is wrong is that your fan is blowing up dust or something from your home and that could get into your system and cause a reaction. - Yes, or it could be that you are now pushing yourself a lot harder because your body is a little bit cooler, your immune system is a little bit weaker because you pushed harder and you absorb something like that - or you just have an illness and you're not really fully recovering from this disease so every time you push hard you're just exaggerating yourself a little - yes, so try to experiment with --- maybe you're going outside so just turn your turbo on put it outside or in a garage, and hopefully some of these things won't happen. - Basically, it shouldn't make you sick, should it? - no.

Okay, we have a question from Dreamer, I like your name there. I do about 40 miles four days a week, but I'm really having trouble losing my weight. I also love sprinting, seems to convert my fat into muscle.

store bicycle outside

While doing Zwift would you recommend helping me lose weight? I appreciate the weight.- Good question, dreamer. There are plenty of workouts on Zwift that will help if you enter fat burning or the like, but when it comes to losing weight all you really need to be a negative calorie deficit so make sure you are eating less than you are - Yes, 100%, so make sure you eat clean.

You don't eat too many carbohydrates because if you eat all of those big carbohydrates, the weight will gain. But at the end of the day, it's really a balance. So make sure you get enough fitness and exercise to burn those calories. - And it may be worth trying a fifth day a week too, because if you only spend four days, that's only a little over half the week, in which you can rest a Tuesday and a Friday, for example .- Yes, and in the end I would s Maybe I do an hour before breakfast and a ride before breakfast.

I used to do that often. And I felt like it helped, but then it's really all personal preference, and otherwise I would check out this article about losing weight from racing biking and maybe go for the ride, do some endurance rides and see how you do - Good luck.- So here's a nice little trick for you.

When you get on from your ride, have a really large glass of water, maybe a pint or so, before you have your meal. Let it settle in your stomach, and this is how you won't when you come to eat. Feeling quite hungry, you are a little less likely to overeat.

You can also do this trick before your main meals of the day , Apply breakfast, lunch, and dinner, and even before your lunch and afternoon snack, cheers. - Next, Phil BarkerHey folks, why do cyclists bother to shave their legs and not their arms? Certainly the same, dubious argument applies to hairy arms.- Interesting question, but a lot of cyclists shave their arms, for example Oscar Pujol --- He's just weird.- He shaves his arms, but, yes, I think we not.

If you get a massage every night, especially as a professional, if you had hairy legs, it would be quite painful.- Yes, it would pull your hair, wouldn't it? - Yes, we as cyclists tend to have ours Arms not shaving and having shaved legs and arms. I don't think it gives massive aerodynamics.

Yes, but if you want to know what the pros do, watch this article, Actually this is Sam Williams - He's a model now, this guy - He's a model, yeah, last we talk to our ex Teammate - Why do cyclists shave their legs? - When I started cycling I didn't really know I was a rugby player and I didn't really want to shave my legs but it's way too much when you really fall, your hair can trap bacteria and stuff and it can lead to complications with, you know, infections and the like. So it just keeps everything clean.- Right, we have a question from Robbe Deweerdt GCN, just like every other Belgian, De Ronde Van Vlaanderen, is that good? - It's close.- Is one of the highlights of the year.

This year did I signed up to drive the amateur race 229 kilometers the cobblestones and I don't mind the steep ones- Hellingen.- What scares me the most is the distance.

My longest ride of all time is 160 kilometers, mostly flat. Are there any tricks to train for the distance? I can go outside on Zwift andft. Thank you guys, love the show and the channel.

Well, thanks for your question. - Well, Robbe, I would say if you are happy with 160 kilometers , then you shouldn't have a problem with doing the extra 70 kilometers afterwards. What I would do, however, is build it back up to those 160 kilometers within two to three weeks before the event, just to remind your body what it's about, activate the energy systems it needs for such a long endurance ride , then make sure you have enough fuel.

It's going to be about two hours longer than a 160-mile drive I would think, and it's quite a strenuous course, especially at the far end - and I'd say but remember that race day you do a whole ' Get a thermal load of energy 'because the adrenaline is driven up, it's an event somehow your first 50 kilometers don't feel like you drove that fast. - Exactly and you will be in a big group, it's going to be a big ride so you will have a lot of design assistance as well - And it will be motivating and exciting and I think you will be okay. So yeah, do 160 kilometers and you'll fly through 100%. - It's going to be a great atmosphere, I'm sure of that. - Yeah, good luck with that and let us know how you are. - Chad Paulin Next I became the father of two beautiful children 13 months apart.

Congratulations - Hard work there - Yes, my cycling suffered a lot. We're in a routine now and I'm on the bike for about five hours a week, I've pushed myself with high intensity interval training rides but aren't getting back to where I want to be. I've leveled my power output and can't break it.

Would it be more beneficial to take longer trips just below my threshold, or start cross-training to build new muscle? - Yes you can, and also, if you get to a point where you feel like you are not making any headway, then you may want to address the intensity of all of your rides. You can't go flat out every single trip every week, I realized that I have two kids and I don't ride my bike for much more than five hours a week at the moment, I've noticed that every time I ride, I try to really push it, but it doesn't work that way, one or two trips a week, I have to set myself an intensity cap, so 75% of your max heart rate and then ride it for up to an hour and a half or maybe two hours if you're lucky To have the extra time. But be patient, fitness doesn't come easy.

I think you just have to work your way in and just invest the time and try to string these trips together and you will see improvement. Just be patient.- Yes, good luck, Tommy van sante is next, I really enjoy driving and ride my bike a lot.

But I'm still in high school with a lot of homework. How do I keep myself fit? - Right, good que I would say have fun cycling. Please don't stress yourself staying fit, staying at the top of the level, just going out and enjoying it, homework really comes first, make sure you do your homework.

And school is important. - Do many other sports too, because they will really help you develop your body in a balanced way at your age, and it will keep you fit for cycling too. - Yes, the next question is David Shelly, me recently bought a 22-inch Allez Sprint, I had a 22-inch Raleigh, but for some reason my foot rubs against my front wheel, which on my old bike never did.

Does that mean my Allez is just too small? - No, long answer is short, it just depends on the geometry of the bike, doesn't mean it's too small. So maybe your new bike has steeper, sharper racing angles, which makes it more agile when you're going fast, but it means you have a bit of clearance for that, or it's just your cleat setup. Maybe you just had your cleat on the middle of your foot and on your last bike you had it on your toe.

So it could either be or.- Next, Nobleazure. Can a single training ride gets so hard it's no longer of any use.

If so, how do I know my limit before I should stop? - Yeah, but it's going to have to be incredibly tough. And after that, you'll feel exhausted from it --- just like you did the 10,000 calorie challenge the other day.- Yeah, that's probably not the best way to exercise.- No, you literally have a month in a day trained.- Yes, and I probably didn't get much out of it, it probably just made me very slow for a very long time. - Yes, if it takes you more than four to five days to recover from it, that's probably the turning point where you won't get any more.

And if you've been through seven days and still feeling the effects of it, you have definitely more harm than good - yes, so give it a try Just think about the training beforehand. Next comes dsteed77, as a 110-kilogram driver I can keep up at a high level. I can lose 10 kg, but my body type, tall, broad and thick-boned, is not suited to being as light as other riders.

Should I train differently than normal riders? - Well, cycling isn't just about the path, is it? - no. - Fortunately, when you're in a race, tactics and drafting and all those other things come into play too. If it were just a 30 minute uphill time trail or a 1 hour time trail, then the path is the deciding factor and there isn't much you can do about it.

You should aim to structure your workout based on your rider type and weaknesses, not your weight, really good answer, so we'll move on in a moment. - Next up, pissed off folks, I may be wrong, but there is one aspect of cycling that I see little about on this channel, which is charity riding. Some of us race, but many of us focus more on driving for charity.

If you could at least cover the majority of the charity rides that are with several thousand drivers, those rides would get much-needed attention. - 100% and we here at GCN massively loves promoting charities, especially those related to cycling. And in fact Emma made one for the buffalo wheel it.

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So check out the article in which she did some pretty incredible work for her. 95 pounds or 147 dollars is a bike. 35 pounds or 50 dollars is a kit of tools.

And pay £ 450 for a local mechanic training course to learn how to build and maintain Buffalo bikes. In fact, they train one mechanic for every 100 bikes delivered to their Bike for Educational Empowerment program. Next up is Kevin O'Brien.

What would you say is too windy and not worth going out? This weekend winds are our forecast, winds are predicted to be around 40 to 50 km / h. What do you think? - That's a really good question, and I think it depends a lot on how confident you are as a cyclist because if it's 40/50 Miles and an hour were some parts of the ride could be pretty sheltered and you'll be fine, you might not even notice the wind - - - It would be fantastic if you had that for tailwind. I mean Strava, Koen would topplin G down, but --- Yeah, I always get a lot of emails when it's this windy .- Yeah, but I would definitely take Chris' advice, and when you get outside and it blows a hooly then it's probably worth not taking your bike and it might be worth it to just stay inside.

After all, safety is the key and we don't want you to get injured.- Stijn Ritzen, I recently started Zwifting and I'm absolutely thrilled. Also, I recently competed in my first online race, but now my question is, if you do such difficult exercises as a race that do not include cooling, what do you need to keep in mind when cooling down to avoid injuries afterwards and which ones Do stretches simulate muscle growth and recovery? Greetings, Stijn.- Right, a warm-up is so important.

Especially after a race because you walk so hard and the end of the race is usually maximum effort and distribution. The last thing you want to do is jump right off the bike and go and do something else or sit at the table and eat something or whatever, because that's when you will stiffen up and the next day you will get really sore feel. So if you start pedaling about 10 minutes after your ride, lower your heart rate to about 55% when you max - yes, and then a little light stretching will help with the recovery too, but the main reason behind any stretching is the prevention of injuries. - Yes, 100% .- And for the feeling, you know, it helps you feel better.- Exactly in this sense it is the end of this week.

Ask GCN-ything and you will know what to do to be on next week's show. What are you doing, Chris? - Right, use the hashtag #TORQUEBACK for all your cycling questions. But for a chance to win a free 3-month subscription to Zwift, use the hashtag #ASKGCNTRAINING.

Check out the shop that is in that corner. Yes, the left corner and you can buy some of these amazing GCN goodies so be sure to check this out.

How do you do Zone 2 training?

Try to ride 75-80 minutes in zone 2 then crank it up for some sprints at the end of the ride. That way you are also exercising at your lactic acid threshold, and perhaps your VO2 max. In terms of cardiac health, short high-intensity sessions are also important.

What HR zone should I train in?

Vigorous: 77% to 95% of MHR

This is the zone to aim for when training for endurance. It spurs your body to improve your circulatory system by building new blood vessels and increases your heart and lung capacity. Aiming for 20 to 60 minutes in this zone is believed to give the best fitness training benefits.

Is it bad to train in Zone 5?

Zone 5: This effort is really tough and can only be maintained for 30-120 seconds. You will be unable to speak and will be reaching maximal blood lactate levels: you will not be able to supply the amount of oxygen you need for the intensity of the work performed.25.05.2016

What is a good heart rate when cycling?

A decrease between 1525 heart beats per minute is the normal range.

How long should I do Zone 2 training?

An endurance athlete should never stop training in zone 2. The ideal training plan should include 3-4 days a week of zone 2 training in the first 2-3 months of pre-season training, followed by 2-3 days a week as the season gets closer and 2 days of maintenance once the season is in full blown.

Why is it so hard to run in Zone 2?

Many people find that they have to slow way down or even add walking intervals to keep their heart rate in Zone 2. This can be frustrating but it reflects the state of your aerobic system and the fact that a better endurance base needs to be built.15 2016 .

How to establish zones in a training plan?

1 Determine your lactate threshold heart rate (LTHR) with a short test. 2 Establish your training zones. Use the following guide to establish each zone by sport. 3 When following the heart rate–zone directions in my training plans or the workouts in the appendixes of my books, use the zones as established above.

Why are there different training zones for triathletes?

Because there can be differences in heart rate by discipline, triathletes should establish multiple training zones. This can be done through different tests for each discipline, all using heart rate, RPE and, if possible, power or pace. Heart rate tends to be highest running and lowest swimming for the same effort.

What are the zones in the training Bible?

The cycling-specific Heart Rate zones from the 'The Triathlete's Training Bible' and 'The Cyclist's Training Bible' series. Heart Rate zones described by Hunter Allen and Andy Coggan in 'Racing and Training with a Power Meter'. These zones are meant to approximately correspond with the power zones outlined in that book.

Other Questions In This Category

Sweet spot training - how to tackle

What is sweet spot training? Sweet spot training is a balanced amount of intensity and volume that increases an athlete's functional threshold power (FTP) and improves endurance. Between these ranges athletes will generate large Training Stress Scores (TSS), increase their Chronic Training Load (CTL) and simultaneously increase power at threshold.

1 45 half marathon training - common questions

What Pace is a 1 45 half marathon? 08:00 per mile

Six week 10k training plan - how to settle

Can you train for a 10K in 7 weeks? Because, if you can happily run 5k non-stop and have been training regularly for at least six weeks, then you're in fit enough shape to start working towards a 10k. And, with this handy training plan, you'll be able to run a respectable 10k PB in just seven weeks, how good is that.

Basic training principles - common answers

What are the 5 training principles? In order to get the maximum out of your training, you need to apply the five key principles of training specificity, individualisation, progressive overload, variation and be aware of reversibility.

Sufferfest training plans - practical solutions

How do you do the Sufferfest training plan? Select and Manage Your Training Plans Directly in The App To get started, log in to the app, select your disciplineincluding road, triathlon, cyclocross, gravel, XC MTB, and eSportsadd optional yoga, strength or mental toughness, and then track your progress directly within the SUF app.

Interval training equipment - possible solutions

What equipment is needed for interval training? Interval Training Equipment You should also consider using free weights and resistance bands to add strength training to your interval sessions and increase the intensity. Resistance bands are useful to use around your legs, and free weights are good for upper-body exercises. They can even be used at the same time.