113 RESISTANCE TRAINING

RESISTANCE LONG: RL and RESISTANCE SHORT: RS

Resistance training is about training of the anaerobic endurance capacity  with the support of the heart rate. The intensity of the workout is in the red zone, above the deflection point or the anaerobic threshold.

RESISTANCE LONG: RL

RESISTANCE LONG: RL

The energy supply  is completely aerobically and anaerobically for a substantial part.

The intensity of RL is situated just above the deflection point in the anaerobic zone.

RL zone = HFDP + 5 heart beats. (Heart Frequency Deflection Point + 5 heart beats)

Lactic acid formation at this intensity is relatively gradual and not extreme. This in contrast to the much more intensive RS training.

Persevering Time: well-trained professional riders can sustain this pace during a time trial of 40 minutes. RL is trained in blocks of 5 -10 -15 – 20 minutes.

Goal training: delivering a high performance and get used to the acidosis in the muscles; the so-called lactic acid tolerance training.

When you need to close the gap to the leading group or for getting used to the high speed of long escapes.

Trainable by inserting RL blocks during long easy endurance training (EET) or intensive endurance training (IET) workouts

By depletion of the carbohydrate reserves the fuel runs dry for the anaerobic energy supply in which the high cycling speed has to drop drastically. So take care for an adequate carbohydrate intake before and during long races and training.

Carry out this training only after complete recovery and with sufficient carbohydrates in the reservoirs.

RL is trained in interval form or by riding races.

RESISTANCE SHORT: RS

RESISTANCE SHORT: RS

The energy supply is high. Both the aerobic and the anaerobic system are fully active.  The HR rises to a maximum. This training cannot be monitored by heart rate. Registration of the HR may still be useful for analysis after the training, but measurement of the power eventually in combination with measurement of the heart rate is preferable.

The intensity of RS and the additional acidosis cause that this intensity only can be sustained for just a minute or 3. Duration of the intervals is therefore 30 seconds to 3 minutes.

RS is only to train well with interval training. For example, an interval of 1:30 min is followed by 3 minutes of rest. Work/Rest ratio: 1 : 2. Train if necessary in series with an even longer recovery between the series.

Training of the lactic acid tolerance. Tolerating high lactic acid levels. The rider learns to tolerate better high lactate values and the body learns to breaks down lactate much faster.

MANY TYPES OF TRAINING ARE POSSIBLE

The intensive intervals vary from 10 seconds to 20 minutes.

The recovery may be complete and incomplete.

In an incomplete recovery occur very high lactic acid levels. A commonly used rule of thumb is to use a recovery period that is three times longer than the duration of the interval.

At an interval of 15 seconds the recovery period is: 3×15 sec = 45 seconds.

The duration of the interval determines the intensity.

In short intense 15 second intervals, which are alternated with recovery periods of 45 seconds,  the intensity is higher than at intervals that last 8 minutes with recovery periods of three minutes.

At longer intervals, which are less intensive than the short intervals, of for example 8 minutes, alternates with periods of recovery of 3 minutes, the use of the HR monitor causes no problems. The time required for the HR in order to adapt to the intensity of the effort is now long enough.

Try during these intervals to keep the power output as constant as possible. With a power meter, the number of Watts can be observed and recorded. During an intensive interval can be driven, for example, one minute at 320 watts. It is mainly a matter of trying out what wattage can be sustained at intervals of varying duration.

Races are the best form of resistance training. The resistance is trained specifically and playfully when closing the gap to the leading group or take part of the good escape and participating in intermediate sprints during races.

Pro riders need to be active in races to ride themselves in shape.

The ability to ride very fast in a short time determines whether a rider is a winner or not.  That is the main factor causing a rider can distinguish him from its competitors. This ability is present in the basic body but can be improved by resistance training.

The danger of resistance training is overtraining because after such an intensive training sufficient time must be incorporated for recovery to achieve super compensation.

THE POWER

With the aid of the heart rate (HR) is it possible to control the exercise intensity. But that gives no information about the actual performance. If you are very easy to perform in tempo endurance training (TET), for example or in another   target zone, does not mean that you perform well, that you’re cycling performance in the race is OK. The best answer is to measure the mean power   in a certain target zone. An increase of the average power of for example 12 Watt is an objective measure of the training progression in this HR zone. This explains that the heart rate alone gives not enough information and that the power meter together with the heart rate monitor is the ideal combination to objectify progress.

Today, power is increasingly used to control the exercise intensity. The disadvantage of the HR is that it takes some time until the heart rate has adjusted to the intensity of the effort. In order to control the HR in the correct range is thus necessary time. Take your time for that and don’t try to accelerate this process by cycling very hard for a short while.

With the power meter the intensity of the workout can be managed better than by heart rate. The power should remain constant during the effort block.

Especially during intensive resistance training it is better to use power than the HR as a guideline because of the rather short intense exercise blocks. But the ideal situation is the recording of the HR and the wattage as well.

TRAINING FORMS FOR WELL TRAINED ENDURANCE ATHLETES

For well-trained endurance athletes these zones are subdivided to dose the training even better. At a rising intensity it concerns the following types of training:

WORKOUT FORMS  FOR ENDURANCE SPORTERS
ZONE NAME CODE COLOR ZONE AEROBIC ANAEROBIC
1 Active recovery training ART gray aerobic
2A Easy endurance training EET green aerobic
2B Intensive endurance training IET green aerobic
3 Tempo endurance training TET orange aerobic
4 Lactate threshold training LTT red anaerobic
5 VO2 max training VMT red anaerobic
6 Anaerobic capacity training ACT red anaerobic
7 Neuromusculair power training NPT red anaerobic