CADENCE TRAINING AND BIG MOTOR TRAINING
A high leg speed and a big motor are important features for a cyclist to perform well. But these vital functions have to be specifically trained to develop optimally. Four types of bicycle training are most suitable to reach that goal.
- Cadence training or high leg speed training.
- Big motor training.
- Interval training.
- Recovery training
CADENCE TRAINING GREEN ZONE
Purpose: improving of the leg tempo.
Training of the race distance.
This is a long endurance training. Also called the long slow distance training. LSD training.
Cadence or leg speed around 100 rpm.
Intensity of the effort into the green zone, without peaks.
BIG MOTOR TRAINING ORANGE ZONE
The objective is an improvement of the heart function.
Training of the race intensity.
Gear that is used in the race.
Intensity of the effort into the orange area
INTERVAL TRAINING RED ZONE
The goal is training of the cadence as well as the big motor.
Training race breakaways.
Short explosive efforts.
With race gear.
Intensity into the red zone.
RECOVERY TRAINING GRAY ZONE
Recovery after a hard workout or a hard race or a stage race is of paramount importance. The main training principle is that performance level improves during recovery, not during training. For that reason recovery training should be considered as one of the main training blocks. Insufficient recovery is a common cause of an often misunderstood performance deterioration.