PURPOSE: TRAINING AND PREPARATION OF THE RACE DISTANCE
By this training the basic stamina is formed. Without a good basic stamina, comparable to the foundation of a large building, it is impossible to perform optimally. Basic stamina is the same as endurance. The endurance workout is often a group workout.
FEATURES OF CADENCE WORKOUT
- Green zone. The heart rate should be, for 50 percent of the training time, in the green zone.
- This means the race distance or the race time.
- Or pedaling frequency. Realize with the selected gear a cadence of 100 RPM * during 30 to 40 percent of the training.
After improving endurance, the intensity of training must increase. That means the cycling speed during cadence training has to become faster.
Check the choice of the gear:
Install cadence meter on the bike.
Self count the number of revolutions per minute.
See table: cycling speeds to match a cadence of 100 RPM
A high cadence is very important.
*rpm means revolutions per minute
TABLE: SPEED AT A CADENCE OF 100 rpm
Speed at 100 rpm*
Gray zone: heart rate to 150.
Green zone: heart rate of 150 to 167.
Orange zone: heart rate of 167 to 178.
Red zone: heart rate of 178 to HR max.
Well done distance training. Over 75 percent of the training, the HR in the green zone.
ADDITIONAL COMMENTS ABOUT CADENCE TRAINING
By cycling speed HR goes up into the green zone. RPM =100.
For training uphill cycling speed is lower and the gear too. RPM uphill = 75 – 85.
This also applies to training with a headwind.
The ideal gear is determined by the cycling speed. See table above.
Keep the gear during training under control and the HR in the green zone.
GREEN ZONE IS DIVIDED IN AN EASY ENDURANCE TRAINING (EET) AND IN AN INTENSE ENDURANCE TRAINING (IET)
The green zone is much wider than shown in the curve above. For a cyclist with a heart rate max of 190 the green zone is located in the HR range between 132 and 162. That is a range of 30 heartbeats. Therefore, training in the green zone is divided into an easy endurance training (EET), with a HR between 132 and 147, and an intensive endurance training (IET), with a heart rate between 147 en 162.
During the easy endurance training (EET) there is no lactate production. The energy supply is fully aerobic. During the intensive endurance training (IET) the energy production is aerobic and slightly anaerobic. A small amount of lactate is produced.
A cadence training is conducted alternately in EET and IET. That means blocks in EET and IET which are alternated. Thereby use the entire HR zone.
Duration: very long. At least the race distance or the race time (two up to 6 hours), by a low intensity and a high cadence. The so called ‘long slow distance’ training or the LSD-training.
The cadence of 100 RPM must be realized 40 till 50 percent of the training. Use a bigger gear during the rest of the training. Up to race gear and keep the HR in the green zone.
Efforts with the intensity of the gray zone, green zone and the orange zone are aerobic. In the gray zone no lactic acid is formed. The curve, therefore, is remains horizontal. In the green zone, the formation of lactic acid starts. The curve rises. The transition from gray area into green zone is the aerobic threshold. In the orange zone more and more lactic acid is formed. The body is still able to neutralize or to break down all of the formed lactic acid. With intense efforts, above the level of the anaerobic threshold, which is the transition zone between the orange and the red zone, the lactic acid content increases exponentially. Now the body is not longer able to break down all of the lactic acid that is formed.
TRAINING USING THE LACTATE CURVE
The intensity gradually increases from very low (active recovery) to super maximum effort (neuromuscular power).
First part of the gray area = active recovery.
Last part gray zone + first part green zone = easy endurance training = EET
Rest of the green zone to just in the orange zone = intensive endurance = IET
Workout in the orange zone to the deflection point or FTP = speed endurance training or large motor training or extensive interval training.
Training around deflection point or FTP. High in the orange zone, and above FTP, in the beginning of the red zone = lactate threshold workout. Intervals between 3 and 30 minutes.
VO2 max training takes place entirely in the red zone. This is a heavy interval training blocks between 1 and 6 minutes.
Training anaerobic capacity was further enhanced with blocks between 30 seconds and 3 minutes.
The neuromuscular power is maximal intensive. Short super maximum effort less than 30 seconds.
The short intensive training, from the deflection point to short maximal effort, cannot be registered properly or managed by a heart rate monitor. Especially for this path or for this intensity the power meter is the ideal instrument. Register HR and also power side by side, in that manner you will get a complete picture of the races and the workouts.