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Why to use a Heart-Rate Monitor?

Tuesday, June 30, 2009

Revolutionizing the modern approach of training, Heart Rate monitor is a very useful device and can be used for observing the heart rate during regular working out. These heart rate monitors come along several features and advantages. One of such feature is aid in designing and implementation of training programs along with strict following of the plan thus, formulated. A heart rate monitor does not only ensures that the best of the training is achieved through hard work but it also restraints from overdoing things. These monitors can also keep a track of the body movement of the person as the race progresses. For some of the experienced trainers, these monitors just aid in understanding the progress of the training process rather than formulation or change in the training program. On the other hand, for some of the trainees these monitors act as motivational tools and provide interesting feedbacks.

Monitors aid to group rides

According to the experts, one of the biggest secrets of effective training is to first figure out the outcome of the ride, then to try and achieve it. This can be one of the areas where a heart rate monitor can be really very useful. It is seen that most of the club racers out there in the competitive field tend to just follow the routine club racers or training, rather than figuring out their individual training programs. For these people, a heart rate monitor can specially be very beneficial. While on group rides, the individuals can immediately come to know when they are lagging behind others and when it is time to make adequate efforts. For an example if a person is taking part in endurance paced race and is cruising with the group at a heart rate of about 160. As the pace of the person slow, same does the heart rate which falls to, say 140.

Thus, if the objective of training is to achieve a high aerobic workout, then the person might not be utilizing the time effectively if the slow pace continues throughout the race. The person should engage in various other activities which help in making the heart beat at a faster rate. A faster heart rate can be achieved if the person tries to get to the front of the group and while pulling for a lead or by spinning to small gear boosting up the heart rate. Eventually, the person should look out to attack the group instead of lagging behind and following.

Monitors aid to solo rides

Most of the riders find it very easy to achieve and sustain a higher heart rate while training out with others. On the other hand, some of the racers find the heart rate monitor to be very helpful which allows them to train more effectively in lonely. Thus, the heart rate monitors are very helpful for solo trainees in assuring that they put in 100% into the training program. It is seen that most of the people are able to achieve about 90% of the maximum heart rate after taking intervals of 2 to 4 minutes.

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Basic Principles of Training

Monday, June 15, 2009

Some of the basic principles of training can be classified as under:

Periodized: The training session should always be periodized, along with providing adequate rest to the body. Recovery is not only needed after a day long session but should also be included in the long range programs including weeks, months and years. Recovery at the end of the season is more likely to provide the racers with a fresh enthusiasm and spirit for the upcoming season. The racers should concentrate upon all aspects like endurance, speed and strength which will provide with complete development. Training must come within the broader scope of the long term program and career of the athlete. Programs which lack interest or enthusiasm on the part of the rider should always be avoided.

Assessed: Proper assessment on the part of the rider is very important as it will result in faster achievement of goals along with steady gains.

Maintained: Maintaining fitness after acquiring a certain level requires very less effort when compared with the effort required for achieving it. After weakening, restoration of the previous level of fitness takes a little time when compared with that taken to achieve it.

Overtraining: The racers should always avoid overtraining, as it can put unnecessary demands on the body. Most of the times overtraining results in the body not responding to the increased levels of efforts with inappropriate adaptation. Thus, overtraining is a thing which should always be avoided.

Flexible: The program must be flexible and should be allowing deviations from the fixed plans. The program should be flexible enough to provide the racers rest for some days while work in different ranges of duration and intensity.

Changing: Most of the racers get bored of repeating the similar or same workouts over and over again. After mastering a single workout it is very important to incorporate or modify or change the program.

Specific: Specific development requires specific training on the part of the racers. According to the demands of the event the energy systems and the muscles groups should be developed accordingly. Thus, it is needless to state that a cyclist requires developing huge muscle strength along with aerobic systems.

Individualized: Every athlete requires a specially formulated training program which suits his particular needs and demands.

Progressive: The training program once formulated must be progressive and look towards bringing about changes and development. Thus, if the athlete is able to pick up hugs weights, it becomes essential to add some more weight which will help in growing his strength.

Demanding: The program once formulated should not only be progressive but also demanding. The athlete should train to bear the maximum weight which will help is body to adapt and respond in the same manner. Another fact is to develop the essential body parts before other systems can be fully developed. Thus, an athlete should not try to lift heavy weights if his back is not supportive enough to lift the weight. Performing hard work before gaining acquiring the basic endurance and strength is something which should always be avoided.

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How to Determine Threshold Heart Rate

Saturday, May 30, 2009

The level of heart rate that a person can sustain for his prolonged efforts is very helpful in determining a training program which best suits his needs.

On the other hand, Time Trial Threshold is very similar to a time trial race, where a person races against the clock. Time trial threshold can be very helpful in determining the maximum heart rate that can be maintained by the person. According to the experts, the time trial threshold for most of the athletes is about 85% of the maximum heart rate. The above stated time trial threshold also refers to the beginners but, the influential of expert athletes exhibit a time trial threshold very close to the 92% mark. It should also be noted that percentages are more important to keep track of, rather than absolute number values. Thus, it can be found that a past national time trial champion used to clock a heart rate of 140 while on the other hand another person used to clock a time trial of 180. Both, the national champion and the other person used to ride maintaining their respective maximum heart rate, while riding in the same speed.

The people who want to determine the threshold heart rate can refer to a doctor and undergo an endurance test. Another, easier way of measuring the heart rate is a heart rate monitor which can be used while training. The threshold heart rate can also be determined by figuring out the average heart rate over the time period of 30 minutes during workout.

Thresholds are fluctuating:

The threshold training concept has evolved recently with a lot of popularity in the bicycling field. As stated above, a fit athlete should exhibit a threshold of more than 92% of maximum heart rate in an event lasting for 1 hour. In the bicycling field this period corresponds to about 40 kilometres of time trial. Thus, for events lasting for more than an hour, the rider is expected to sustain a threshold which is much lower than the conventional one. Thus, it can be seen that for short events the threshold should be higher while a lower threshold will be exhibited in longer events. All the above percentages apply to all the athletes working out at moderate temperature at sea level.

Anaerobic thresholds and lactic acid:

The concept of threshold is entirely different for physiologists when compared with the bicycle racers. It is also noted that not only does the racers misinterpret the term, but the cycling writers and the coaches also do the same thing. Anaerobic thresholds and lactic acid have been described in an entirely different manner by the physiology laboratories based upon various measurements under strict supervision. While most of the cyclists think that anaerobic thresholds and lactic acid is very similar to time trial pace, it should be noted that according to these laboratories it is entirely different. Physiological laboratories have come out with a conclusion that time trial threshold or time trial pace is much higher when compared with anaerobic thresholds and lactic acid.

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Annual Training Plan

Friday, May 15, 2009

Just as adequate time and rest is required for recovery during a training week, it is very important that an annual plan is thus formulated which can be modified according to the specific needs of the training schedule planned for upcoming racing season. It should be noted that everything cannot be achieved in a single go. A simultaneous increase in distance, speed and intensity is something which can be very demanding upon the body and the annual plan as well. Very often it is seen that while concentrating on a single aspect, the racers tend to loose on the other. Thus, it becomes very important to formulate an annual plan which will result in a proper balance of endurance, speed, aerobic and anaerobic power along with adequate strength.

Recovery:

It is very important to provide the body with adequate amount of rest to recover after the training. Rest is very essential and is required for curing even the simplest of diseases like saddle sores. Racing season is always a very busy event and thus, it is very important to fully recover before beginning preparation for the next season. For most of the racers out there recovery means gaining some extra pounds but such things should be strictly avoided. If the racers are underweight, then this is the time to catch up and gain a little weight before the next season. On the other hand if there is some weight to loose, the free time and be utilized fully. The recovery period should also include some kind of an activity. Thus, riding and staying in some kind of a shape is always required, although the fitness level is not the same. Some of the activities which can be taken part in include running, skiing, skating and performing aerobics.

Foundation:

After full recovery has taken place, it is very important to establish a foundation for the upcoming racing season. The foundation should be thus created as to provide the racers with a very string and steady aerobic base. Aerobic training does not only includes cardiovascular training but also incorporates muscles training to utilize oxygen in the best manner. As the foundation period progresses, the leg speed and endurance is added automatically. Some of the activities forming a part of the foundation period include long group rides, fixed gear riding, bicycle touring and weight training.

Preparation:

Preparation for the actual event compromises of the foundation elements accompanied with anaerobic works. Intervals and sprints, weight work, cross training are some of the activities to be used for intense training.

Racing:

The racing season is a balanced mixture of several elements of training. These elements of training include weight training along with endurance work.

Specialization:

Some riders try to achieve glory in a specific event of their choice. Thus, specialization involves a specifically designed training program along with appropriate grooming for the event. For an example if a rider trains for a certain event or championship, it becomes very important to undertake hill training as it builds aerobic capacity along with strength at the same time.

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Setuping Training Periods

Thursday, April 30, 2009

Different publications have characterized training in various forms including several variables. According to experts, Periodization is the method of bringing about a change in these variables over the training period which includes a week, month or a year.

Introduction

Periodization can be considered as bringing about a change in the training program or doing different things in different times. Periodization incorporates bringing about a variation in the workout and leaving behind the boring and regular schedule. If the athlete brings about a change in his weekly, monthly or yearly schedule, then it can be considered as Periodization. Periodization not only helps in improving the ability of the athlete but also saves his from overdoing things but also from been engaged in the regular and boring workout.

Training Periods

The calendar should be divided into days, weeks and months. At the simplest level, the experts divide the training period into similar periods of time. This is done to the entire training year. Thus, it can be seen that a yearly season of cycling racing includes local, state and then the national championship. This is accompanied with a yearly cycle of seasonal time change i.e. winter season results in loss of evening training hours. On the other hand a month can be classified as a period of mid length training. Most of the people work for the entire week leaving behind weekends. This also happens to some of the riders who are able to meet only during weekends. Thus, a week can be considered as a very small period of training according to the experts.

Longer training periods

Most of the athletes consider longer training periods as one of the best to built endurance and strength. While some of the influential athletes prefer the long training period to be of 4 years which coincides with the Olympic Games. On the other hand master athletes prefer training in cycles of 5 years. This is mainly to correspond to the age graded 5 years age group.

Macro, Meso and Microcycles

Several athletes and coaches prefer macro, meso and micro cycles meaning large, medium and small in place of year, month or day cycles. This provides them with an insight of various things along with special objectives which can be achieved in a shorter time period. This can specially be very helpful for athletes who periodize their training period into 6 week blocks.

Training philosophies

There are several ways in which the racers can split the training program into weekly, monthly and yearly cycle. There are several methods and coaching philosophies, which the athletes will come across. Most of these methods and philosophies might not work well for athletes. Thus, it becomes very important to properly scrutinize and selecting a plan which best suits the purpose. There are several established principles which should be adhered to along with hard work which should be put in to succeed.

Ups and Downs

It should be understood that, even at the simplest level there will appear ups in a day and downs in another. Thus, recovering from the past mistakes is a very important thing to take care of.

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Introduction to Cycling Training

Wednesday, April 15, 2009

Cycling training is a very extensive plan which should be followed strictly to achieve maximum results. There are several things which should be kept in mind before entering into any of the cycling training programs. Not only the program should be followed diligently but is should also be ensured that it is undergone in the specified manner. The training regime should be prepared before hand according to the aspect which has to be concentrated upon. According to the experts there are various things that have to be kept in mind by before engaging in training events. These aspects are equally applicable to beginners, seasonal cyclists or even the indoor racers. The extensive list can be very helpful for almost every beginner along with acting as a quick reference guide for the expert racers. The list can also act as a means to gauge the progress of the current training program undergone by the racer.

The tips can also be very helpful in keeping the racers in the right track. Some of the tips have been discussed down under:

Plan and set goals: Planning before hand and setting realistic goals is one of the essential tips from the experts. Figuring out the outcome of the training program is a very important factor. It also becomes very essential to identify the things that have to be accomplished to achieve the goal.

Periodizing: It is also very essential to periodize the happenings of the entire year. It is very important to bring along a change in the training program with a change in the racing season.

Hard work: Not needed to state that success can only be achieved with hard work. Work hard to achieve the formulated goals while resting on recovery days is also very important.

Some of the other aspects that have to be taken care of include:

Maintaining a training log
Keeping patience and keenly following the program formulated.
Breathing rhythm should be established during climbing and time trial.
The racer should ride with knees in, bent arms and relaxed mind and body.
Improving riding techniques with practise and tips from the coaches itself.
Indulging in games which require a lot of intensity and strength.
Different positions should be used while training.
Wearing gloves and helmet while workout along with keeping the equipments in safe custody and working condition.
Checking the position of the position specially the seat setting is very important.
Heart rate monitor should be brought into usage.
Relying on food for complete nutrition is very important.
Form a group which comprises of both strong and weak riders.
Maintaining the hydration level and drinking water at regular intervals.
The water bottle should be filled in with carbohydrate solution.
Working through the fitness program with concentration upon different aspects.
The beginners should look towards more strength, endurance and aerobic work.
The seasonal racers should concentrate upon leg speed, power and anaerobic.
Working towards achieving maximum strength through weight work, one legged riding and heavy gears.

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Anaerobic Training for Racers

Monday, March 30, 2009

The average racers out there in the field should concentrate more on anaerobic training then the aerobic training. There are some differences in anaerobic metabolism and aerobic metabolism. One of such important differences includes the accumulation of lactic acid as a result of anaerobic metabolism which is not only poisonous to the body but also restricts sustained efforts. Thus, even most of the experts suggest anaerobic training especially to people who are new in racing.

Anaerobic Capacity and Power

Anaerobic capacity of a person mainly depends upon the anaerobic power acquired, and refers to the ability to repeat strenuous or maintain muscular contractions relying upon the anaerobic mechanisms. It should be noted that these kinds of activities can be sustained for about 1 to 2 minutes. Thus, longer and harder activities will certainly consume huge amount of oxygen along with displaying various aerobic components. While on the other hand anaerobic power can be termed as the maximum rate of energy production or the completion of work. This has to be accomplished without any contribution from mitochondrial or aerobic energy.

It should be noted that anaerobic capacity and power require a level of fitness which lies somewhere in between the aerobic fitness and pure strength fitness. Threshold training can also be helpful and as stated earlier it is the over lapsing of the anaerobic level with the aerobic training. According to the experts there are twp types of muscle fiber found in a person’s body. These fiber muscles can be named as slow twitch and fast twitch. It should also be noted that the composition of slow twitch versus the fast twitch in a person is genetically predetermined and cannot be affected by external factors. The fast twitch muscles play a very important role in determining the anaerobic capacity and power of a person. Thus, for an example if a person can lift a weight of 48 kilograms will be able to lift a weight of 16 kilograms for a much longer period of time when compared with a person who can lift a maximum of 24 kilograms.

This is an example where the fast and stronger muscles have been brought into use. However, when it comes to lifting the maximum weight by both the person’s i.e. 48 kilograms and 24 kilograms respectively, it can be noticed that both will able to do the task for the same period of time. Thus, the ultimate outcome is that the stronger person trains for the same period of time when compared with the weaker person, but he exerts larger efforts on his part. The person can also benefit from physiological analysis which will help in devising a plan addressing the various aspects of body which includes cardio respiratory endurance, flexibility, muscular endurance and strength. On the other hand biomechanical analysis will help in selecting training activities which will develop the body in a specific manner suitable for the sport. This will certainly also help in determining the areas of critical stress in the sporting event.

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Benifits of Aerobic Training

Sunday, March 15, 2009

Aerobic capacity is one of the most vital components of aerobic training and can be termed as the ability of utilizing oxygen as the primary source of fuel. On the other hand the aerobic capacity can be termed as the ability to produce energy bringing into use oxygen. Thus, it can be noticed that oxygen is one of the most important components required for both the aerobic tasks. While the endurance of the body to perform a certain task for a longer period of time can be termed as aerobic endurance. This most of the times is very important sustained efforts like long hill climbing and time trailing. Thus, the greater, the aerobic endurance the easier it will become to accomplish aerobic tasks. Improvement of aerobic endurance can be achieved only through improvement of the quality and quantity of its components like aerobic capacity and aerobic training.

The transportation of oxygen from the inhaled air to the various parts of the body which use oxygen as fuel is a very important component of aerobic endurance. Some of the parts which take an active participation in the transportation process include lungs, heart, energy producing mitochondria and circulating and cell transportation.

Training Principles

It is very important that the larger muscle groups of the body get involved in a rhythmic action during aerobic training. This can be best described as the muscle movement during running or cycling. Playing video games can only involve the smaller muscles of the body like that of the hand muscles and can never be sufficient for aerobic training. It should be noted that aerobic training can only begin after 66% of the maximum heart rate is achieved by an individual. The individual will certainly become fitter and stronger with the increased workload, stimulating aerobic training. The intensity and strength of the workout must be constantly increased, till the genetic aerobic potential of an individual is achieved. Thus, it can be seen that aerobic systems of less fit ones will take over at heart rate lower than 80% of the maximum while the fitter ones will be training at more than 93% of the maximum heart rate. After reaching the aerobic potential, the trainees can also elongate the time period over which the level of work can be maintained.

Frequency, intensity and duration

Most of the athletes out there strive to achieve 80% of the maximum heart rate for at least 30 minutes in order to improve their aerobic systems. This has to be done for at least three times in a week. According to experts, endurance can also be increased by training at lower levels but is should also be remembered that in such instances the maximum oxygen uptake levels will not be attained. On the other hand the racers out there require achieving around 86 to 92% of the maximum heart rate. Heart rate training is very important to attain the limits of their aerobic potential. Training at heart rate training level can sometimes overlap anaerobic training, which is called as Threshold training.

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Important Bicycle Parts

Monday, December 15, 2008

This article is tells about the different parts of your bicycle as well as what these parts do and the importance of a well working bicycle.

Keeping Your Bicyle Parts In Good Shape
In order to be a successful cyclist, you need to have a good knowledge of the sport as well as being in good physical condition. To be in the best possible physical condition, you need to be in a thorough training program that starts well before the season starts. Equally as important as your knowledge and physical condition are, your bicycle has to be in excellent condition at all times. The best way to ensure this is to know the important parts of your bicycle and what part they play towards helping to make your cycling fun and successful.

Basic bicycle parts for training

Forks: The fork of your bicycle is the part that holds the front wheel and also is the part that allows you to balance and steer your bicycle. The fork is made up of two blades that join to form a fork crown, two dropouts that hold the front wheel axle, a steering tube that attaches the handlebars with a stem to allow you to steer your bicycle. The fork is the first part of your bike that will encounter drag from air you displace when you ride. The different types of fork include an aerodynamic fork with airfoil-shaped legs, an oversized fork with round legs and the standard oval shaped fork. (Continued)

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Is Cycling Training Important?

Wednesday, December 10, 2008

Cycling is not just a simple sport. You don’t wake up one day and realize that you are destined to be a cyclist. All things in life are never easy. You need constant practice and of course, rigorous training in order to succeed in everything you aspire to do. This does not exempt cycling. You also need proper training in order to achieve your fullest potential as a cyclist. Cycling training actually differ in disciplines. From the most intense and demanding training up to the ultra-endurance stage races, these trainings need a different approach. But even within the same discipline, the variations when it comes to distance will also have an effect on your fitness regimen.

For this reason, I have put up a blog that is solely dedicated to cycling training in order to properly condition the different disciplines and help the cyclist become well-rounded. Among the different disciplines of cycling include road racing, road racing, mountain biking, BMX racing, cycle speedway, cyclo-cross.

For you to have extra endurance just like professional road cyclists, you need to do every measure in your cycling training. Though you want to be known as one of the best cyclists in your area, training till you drop is not however recommended.

If your bike ride is already over, you first need to cool down your pace for about 10-15 minutes in order to start your recovery. Stretching the muscles is also important because the repetitive cycling movement can lessen your muscle’s suppleness.

Training till you drop is not recommended, as it doesn’t improve a beginner’s fitness and recovering from such harsh training can last several days. Once your bike ride is over, cool down your pace for 10-15 minutes to start your recovery. Stretching your muscles afterwards is always a good idea, as the repetitive nature of the cycling movement can quickly reduce muscle suppleness. All these are just some of the important tips you should remember when cycling. Take time to visit this blog once in a while for you to gain additional knowledge on cycling training.

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