060 WORKOUT IN THE RED ZONE

Training sessions with intensity above the level of the anaerobic threshold are intensive and therefore always executed in the form of interval training. Located in the red zone. Training in this area can best be controlled with a power meter. In addition, the registration of the HR provides significant additional information.

DIVIDED BY INCREASING INTENSITY

  • Lactate threshold training
  • VO2 max training
  • Anaerobic capacity training
  • Neuromuscular power training

LTT: lactate threshold training. Intensity just below and just above the anaerobic threshold.
Between 90-105% of the anaerobic threshold power (FTP = Functional threshold power)
VMT: VO2 max training. Intensity well above the anaerobic threshold
Between 105-120% FTP.
ACT: anaerobic capacity training. Maximum intensity above anaerobic threshold.
Between 120 -150% FTP.
NPT: neuromuscular power training. Supra-maximal intensity above anaerobic threshold.
Above 150% FTP.

DIFFERENT INTERVAL WORKOUTS
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THE ANAEROBIC ENERGY SUPPLY

The anaerobic energy supply comes into force at intense physical exertion. Acidosis which is created thereby causes some negative effects of which each athlete should be fully aware. As is well known by now, the acidification is not caused by lactate, as was supposed for dozens of years such, but by hydrogen, the H ion that is created at the same time with lactate in the muscle cells. Acidosis causes muscle damage and undermines the aerobic capacity. An excess of this kind of intensive workouts and / or races cause a decrease in the endurance capacity and, moreover,  does not show any improvement in their aerobic capacity in the course of a long period of time.

Pro – cyclists train the anaerobic system whatsoever, during the season, in dribs and drabs. They train this system more than enough during the great number of races that they ride. The periods between races are in terms of intensity filled with at most large motor training.

Training in this way, the acidosis cannot be destructive, the aerobic capacity is restored and the rider is  rested and in top condition at the start of the next race.

During preparations for the races workouts are not done  anaerobically in the first phase. Then once a week and then twice per week.  If many races are ridden there is little or no anaerobic training. Below a basic training schedule in preparation for the race season. Depending on many factors such a scheme may or must be adjusted.

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The above schedule will give an impression of how a training looks at the preparations for the competition season. It is noteworthy that the training is getting heavier respect to size and intensity and that all aspects of the effort are discussed. There is a good balance between load and recovery. Read the article: Short intense interval training or speed training duration?

The Big MOTOR TRAINING is very important part of the training. It is of the utmost importance that the intensity of this exercise is not exceeded. That takes discipline and it takes time to learn to sense the feeling of the speed that matches with the orange zone.  This will require intensively using the power meter and heart rate monitor. Most riders have gone over the intensity with the result that there is carried out a very different type of training as intended. This principle obviously applies to all workouts. You cannot do endurance training with the intensity of the red zone. Also the mechanism that a rider is only satisfied with his training if he is exhausted and has suffered much, must be unlearned. Of course many cyclists are exhausted and very tired after a heavy work out, but it is not intended that this happens after each workout!!!

THE BIG MOTOR

BIG MOTOR TRAINING has also other names which are often used interchangeably.
Big motor training = Tempo endurance training = extensive interval training = orange zone training = intensive endurance training. See chapter BIG MOTOR TRAINING.

CADENCE
CADENCE training = leg tempo = leg pace = pedaling frequency
See chapter 052 CADENCE TRAINING

INTERVAL
INTERVAL TRAINING different forms are possible:

  • THRESHOLD TRAINING = long, normal interval training.
  • INTERVAL SPRINT TRAINING = short, intensive interval training.
  • INTERVAL TEMPO TRAINING = medium long, intensive interval training.
  • RESISTANCE TRAINING = long, intensive interval training.

See chapter 055 INTERVAL TRAINING

RECOVERY TRAINING
This training is called the active recovery training.
See chapter 105 RECOVERY TRAINING.