Training

Cycle Training

To improve cycling performance we need to evaluate our current fitness and put together a plan for improvement.

Fat Burning

Whilst the benfits of cycling are well known it is difficult to accurately gauge the amount of calories burnt. I have been trawling the web for some accurate resources and so far have come us with this piece written by Gary Stafford http://www.nbwclub.org/columns/cs/CyclingSessions.html

Target Heart Rate

To calculate our target heart rate we start with calculating our maximum heart rate as follows;

220 minus age

Some methods like the Karvonen method also factor in resting heart rate. If you want to see your stats quickly you can use this easy converter http://www.briancalkins.com/HeartRate.htm

Based on the Karvonen Method my stats are as follows;

Maximum Heart Rate 185 – Resting Heart Rate 70

Now we have the figures we can look to exercise within certain percentage ranges as follows; (http://www.brianmac.co.uk/hrm1.htm)

Fat Burning Zone 60% to  70%

Aerobic Zone 70% – 80 %

If you don’t have a heart rate monitor then you can estimate your percentage based on how you are feeling.

For me the fat burning zone is around 13 with the aerobic zone 14 – 17. It’s important to get to know your own levels and investment in a heart rate monitor is well advised.

Borg Rating of Perceived Exertion Scale

6 No exertion at all
7 Extremely light
8
9 Very light – (easy walking slowly at a comfortable pace)
10
11 Light
12
13 Somewhat hard (It is quite an effort; you feel tired but can continue)
14
15 Hard (heavy)
16
17 Very hard (very strenuous, and you are very fatigued)
18
19 Extremely hard (You can not continue for long at this pace)
20 Maximal exertion

Resources

http://sportsmedicine.about.com/cs/strengthening/a/030904.htm

http://www.cdc.gov/physicalactivity/everyone/measuring/exertion.html