Dealing with regular heart rate variability

Here are few ways in which the HR varies:

• Consecutive days of rigorous workout decrease the glycogen level which affects the HR.

• The consecutive high intensity programs increases the blood plasma which is directly correlated to a low HR.

• Trainings should be conducted in a lower altitude zones because places on higher altitude increase the HR.

• Medications like albuterol, antihistamines can lift up your HR & beta-blockers (hypertensives) can do the opposite.

• The HR can also increase if an athlete is on a rest during a season.

• Fatigue or tiredness out of trainings or races can influence your HR also.

• Addiction of caffeine can also increase the athlete’s HR.

Variable zones can assist you greatly. After determining zones you can control the HR for all intense trainings. Zones are enabled with buffering system which allows limited variations in HR. You can also use intensity indicators while training.

For example –If the workout intensity of 7 or 8 in RPE scale raises your HR then drop down immediately to compensate your HR level. One of the best ways to control your HR is by analyzing its response for few days over training sessions & environmental changes. Your study of the correlation between heart rate and RPE will make you aware of your HR variability.

Making Changes To Your Equipment

As I said, you’ll be using your equipment the most during the base training period and the actual cycling season. The cycling season, however, is not the time to be buying or trying new equipment. Cyclists attempting to use new equipment during the racing season often find themselves getting injured or very sore, not to mention get poor performance dues to unfamiliarity with their new equipment.

Your body has a way of adapting to the equipment you are currently using. It’s similar to the old couch in your living room or the old pair of gym shoes. They may be old and beat up, but your body and feet have adapted to the feel of them. We’ve all heard the saying about “comfortable as an old pair of shoes”. The same goes for your bicycle equipment.

The Right Time For The Right Change

The best time to try out new equipment is during the off-season and the base training period. In fact, during the off-season, you’re probably going to find some excellent prices on new and used cycling equipment. You’ll have plenty of time to try the new equipment out and see how it feels. Our muscles are trained to perform well with certain equipment in certain positions. When we make changes to these positions, whether it’s a different bicycle frame, seat post, pedal or handlebars, our bodies need time to adapt to the change.

You may even have a setback in your training while your body and muscle groups attempt to adjust to the new changes. This is why it’s important to get the new equipment in the off-season so you have time to adjust before the training season. This way, when the training season arrives, you’ll be ready to start training without having to worry about adjustments.

Changing Your Wheels

Don’t underestimate the importance of wheels to your bicycle as they are the most important piece of equipment for your bike. Replacing your wheels will always give you better performance so if you feel you want some changes, make new wheels your first new change.

You’ll have your choice of the standard wheels, composite tri-spoke wheels, aerodynamic rim or aerodynamic spoke wheels or the disk wheel. While standard rims are best for training, you’ll do much better with aerodynamics for the actual racing. Composite tri-spoke and disk wheels are best used for time trials. If you can afford them, you may want to try each of them for your own personal preference.

Drinks
Electrolyte replacement

Where hyponatremia is not concerned, assume 3 liters is not a problem.
A good choice is to use the balanced fuel supply for the rides lasting more than an hour, and use water for anything less than an hour. Drinks with a mixture of carbohydrate, protein and electrolytes are more preferable than ordinary ones with carbohydrates only.

It is also cheaper and much more effective than most branded drinks. Available easily too, they can be purchased easily from local shops, and online stores too. However, the local ones are cheaper than their online counterparts.

Food
Food for a 20 mile ride

Usually, a 20 mile ride on a “mountain terrain bike” or MTB takes around 1 hour 25 minutes to 1 hour 30 minutes.

Many of us cycle not only to build fitness, but to reduce our bodyweight also.
For these, we need to gradually increase the duration of the rides, if currently it is 1 day per week, it needs to be raised to 3 to 4 days per week.

There is no need to buy expensive foods like the energy bars, just rely on the regular ones like bread, bananas, pasta, etc. which have a balanced carbohydrates and proteins and vitamins.

And make it a point to drink lots of fluids during your ride, so that you do not get dehydrated.

Food for energy

A good time-tested food is brown-bread banana with honey sandwich.
Have a light meal, so that you do not feel heavy during riding.
Have oats or brown breads, the slow carbohydrates which gives you energy for a long and sustained period.

Take your food 2 hours before riding, as it is very hard to digest while riding.

Riding nutrition

There are four nutrition periods for a cyclist when planning their cycling nutrition. These four periods include training, pre-race, post-race and non-race. The priorities in your nutrition intake for cycling are as follows: water, calories and electrolytes. Other vitamins and minerals have importance, but only during ultra-distance riding. On the contrary, there are not any special requirements in a cyclist’s nutrition for rides under an hour. You will only need to be concerned with fluids and calories for competition and training over an hour. If you compete in an ultra-distance event, you must also concern yourself with electrolytes. Although, water, calories, and electrolytes are the normal order of importance any weak link in your nutrition may be a performance-limiter. For example, a lack of sodium may limit your performance even if your water and energy levels are up to adequate levels.

In order of priority

Consider this analogy; for a 40-kilometer “time trial”, the order of priorities may be:

• fitness of the rider
• bicycle-rider aerodynamics
• road friction
• bicycle mechanics

This is only a relative order of importance for the time spent in preparing for an event. In turn, if your bottom bracket seizes and even if you are in the best fitness of any rider in the trials you will not produce a great trial time.

Fluid losses

The primary sources for fluid loss are sweat and urine. The kidneys can rid the body of extreme excesses of fluids and can concentrate or dilute the urine with electrolytes if the body feels there is a need. In the hot dry climate of a desert it is possible to lose as much as 3.5 liters of fluids per hour. In sweat production there is both a fitness and acclimatization effect. In both fitness and acclimatization to heat and humidity, sweat is produced at lower body temperatures or in other words, you sweat more easily. The electrolytes concentrations in sweatis decreased when the sweat production is going through acclimatization and training. In comparison, females sweat less than males at the same body temperatures.

Carbohydrates may not be important

If you are competing in an event longer than one hour or longer than one half an hour in hotter climates it is very important to give your body adequate water replacement. Carbohydrate or electrolyte intake may not be as necessary for energy or balancing your losses of minerals in events under one hour, they may aid your body with hydration by increasing the rate of water uptake by the gastrointestinal tract. However, you will notice that during a 40-k time trial the cyclists with the best times do not drink water or fluids eve in desert climates. Although, in races when maximum effort is needed the body’s de-hydration will worsen your performance level a small amount.

Monitor you fluid loss

Although, no method of monitoring your body’s fluid loss is perfect, using a bathroom scale to monitor your weight can help monitor your status. Most of your weight loss is fluids although, you can lose fat and muscle weight during a multi-day event. Even though one quart of water weighs about 2 pounds a common bathroom scale can be misleading. On the average, glycogen binds three times its weight in water. Some weight loss in multi-day events means a depletion of stored glycogen rather than a hydration status since glycogen depletion is common in multi-day events. You body normally stores about 500 grams of glycogens. Usually no more than about 4.5 pounds of weight loss can be attributed to glycogen depletion.

Be sure you rest

If you cycle two times per day every day for a short amount of time you may see benefits. This type of training will not be of an advantage for long periods. This type of training is not advantageous for long periods because your body needs time to rest, recover and build strength and endurance.

Schedule rest

Make sure that you schedule rest in your training schedule so that your body has time to recover from the periods of training. The rest time also allows your body to make adaptations for the long term based on how long your rest periods are scheduled.

Rest will help your body adapt

After you have taken your body through a competition phase in your season you may decide to schedule a six to eight week rest period in your routine. You may then decide to place regular scheduled short rest periods on your season schedule. These rest periods may be anywhere from one to three days long. The regular scheduled rest within your season schedule will help you to adapt your body to your cycling routine.

It will take a long time to reach your potential so do not expect to reach your potential in a few weeks or even the first season of training and competition. The only way to reach your potential, become a better cyclist and make the needed adaptations is to practice persistently the systematic principles of training from season to season.

Enjoyment is as important as fitness

Performance and fitness are not the only goals you should have for your training. You will also want to strive to reach a level of enjoyment and satisfaction. If you focus too much on a distance goal or an average speed you are risking the advancement of your overall fitness. If you try to cycle too far, too fast or too soon you may be submitting your body to too much stress. It may be more important to take a day of rest than to push yourself to continue when you begin to feel fatigued.

You will gain more improvement from a time of rest than you will gain from pushing your body through a period of fatigue. Although we will discuss the benefits of over training in other articles, the prevention of over training is also very important. If you over train incorrectly you can place a tremendous amount of undue stress on your body. You must always keep cycling as an enjoyable activity. If it becomes more work than enjoyment you will not reach your highest potential and you may no longer desire to cycle.

Although, nothing replaces cycling as a form of training, cross training is a great way to improve your cycling abilities, increasing your aerobic endurance and make your body more efficient, faster and stronger. Every type of physical activity from basketball and swimming to weight lifting and golf can be used in a cross training routine. Some activities are better suited to be used for cross training than others are.

Mental cross training

If you want to become a better cyclist, you need to cross train your mind, not only your body. The athlete that posses’ superior psychological strength is believed to have a hidden advantage over other athletes and competitors. If you think positively at all times and remain goal oriented you can easily train your mind and gain this psychological strength advantage.

If your training becomes stale and boring, dig up old equipment and use it. Take the speedometer off your bike, do not worry about the distance you have traveled or how long you have trained. You may want to train, just to train for a few days.

The psychological edge

Another method of psychological training is to repeat a word or phrase repeatedly to yourself or even aloud while you train. This is most helpful at times when your training is at a difficult point. You can even create a rhythmic phrase or set of words that can be recited as you pedal. These words or phrase can be to help give you encouragement and to improve your bike endurance while training.

Sometimes the encouragement or strength gained from the recital of a set of words or a phrase can be “just what the doctor ordered” to help you over the top. Your body will respond to what your thoughts tell it to do. If you become your own personal motivator, you are more likely to perform better.

Just like a coach whom yells at you while they train you, you can coach yourself and talk yourself through your training sessions. After you have decided on a word, set of words or a phrase to use for self-motivation you can practice motivating yourself. After your practice has become habitual, your body will respond almost instantly to your self-motivation. Your self-motivating will signal to your body that it is time to work.

Cycling computers

The cycling computer gives the measurements of loops & rides whenever you drive them. Besides, the odometer fixed into it gives the mileage which determines your ability. The censor of the equipment must be attached at 5mm away from the spoke so as to avoid hitting the spokes and a kind of flimsiness arising out of it. So cycling computers act as a very effective equipment for a good training purpose.

Power meters
Power meters for increasing V02 max

Conducting trainings with power meters like Powertap, SRM, Ergomo etc gives you the scope to determine the physical demands required for cycling. Suppose you want to increase the consumption of oxygen, conduct a test of maximizing the VO2max power output. The power output can be maintained for five minutes. Setting up a proper target in training, is the basic objective of all trainings. As the VO2max training is tough so it’s better to split it up within shorter intervals.

Are power meters really needed?

The following functions are performed by a power meter:

* Measure & displays the heart rate.
* Measures the riding speed, time & distance.
* It determines the maximal aerobic power (MAP).
* Provides instant feedback about performance and measures the rider’s actual output.
* Hence, power meters are so necessary for cyclists.

Power meters, which one is best for use?

Always go for a power meter which is professionally built for athletes and sports persons, especially cyclists.

It should preferably be carbon-enforced and aluminum structured for lightness. The weight should preferably be not more than 500 grams. The components should be completely encased within the shell to protect from moisture. And best if wireless!

Trainer Vs outdoor cycling

How to use a trainer for building up base miles indoor?Well, it varies widely.
Try to start off with long sustained trainings. Like starting off with a schedule of 2 and ½ hour long, slow race with a low intensity.
Next day increase the schedule to 3 and ½ hour of low intensity again.
The day after, go for a recovery ride of 30 minutes.
And the next day, take a ride of 45 minutes on the trainer, with some intervals.

Turbo trainers
Turbo trainers Vs gym exercising bikes. The firsts are much preferable than gym bikes.

Firstly, they save you the time, which is crucial in this busy life.
It is hot and uncomfortable in gym, maybe the heart rate shoots up easily.
The bikes in the gym are not comfortable.

In all these ways, the turbo trainers are way better than the gym bikes. And above all, no need to pay for the gym membership!

When training for your cycling career, there are many stresses involved. Although we normally think of stress as a negative factor, in cycling stress is to be expected. However, it’s important to avoid training stresses before the body is ready. If you try to do too much before you’ve reached the fitness level that you’re ready for, you not only can cause injury, but may decrease your chance of ever meeting your full cycling potential for the season.

Learning About Stress Levels

When your body is in training for cycling season, it takes from six to eight weeks to move from one stress level to another. By stress level we mean, a level of fitness. For instance, when the training season for cycling begins, your goal is to ride 2 miles per day.

The two miles per day is your first stress level because your body is getting enough stress to perform for you. When you decide to increase your goal to 4 miles per day, you are increasing a stress level. This is why it’s important to not move to a higher stress level until your body has had plenty of time to adjust to the current level.

The last three weeks of the current stress period, you may want to try a new stress level one or two days per week and see how you feel. If you don’t notice a big difference, you can be assured that your body has reached a plateau and is ready to move to the next stress level.

Principle of Diminishing Return

Training may not be as simple to understand as you think. You body will not necessarily benefit more from a harder or longer level of stress. A better way of putting this is when your level of fitness increases and your training stress level also increases, you will actually get less out of the increase.

If you’re starting a new stress level of 4 miles per week and reach 50% of your potential, adding another 4 miles per week as a new stress level , which totals 8 miles per week after a few weeks will not provide you with 100% achievement. Adding more volume to your sessions also does not increase your fitness because you’re increasing your risk of injury, which will only set you back. Repetitive injuries are more commonly seen when your try to increase your training stress too quickly. This is why it’s very important to progress slower but surer.

For example you may start with a push-up station followed by a hamstring curl station, then a station where you jump rope followed by a dip station then abdominal station, then leg press station ending at a station where you will ride a stationary bike for 5 minutes. With the previous circuit example you would spend from one to two minutes at each station going directly from station to station until you have cycled through every station.

After performing the rotation two to three times you have completed that many sets of each exercise. At the same time as completing two to three sets of each exercise you will benefit from the aerobic exercise of the continuous cycling through the circuit. Instead of a set amount of time at each station you may decide to perform a set of repetitions at each station.

Vary the station activities

Try not to stress the same muscle groups at two consecutive stations in your circuit training rotation. It should cover strength, flexibility and aerobic activity so be sure to vary the type of activities that will be performed on your circuit rotation. It will increase your general capacity to work by improving your body’s ability to tolerate a gradual increase in muscular fatigue.

Decrease body fat

Circuit training will enhance your overall body strength including the ability of your muscles, tendons and ligaments to recuperate; the stability and integrity of your joints; the strength of your body’s bone structure and your bone density. Through expending high levels of energy, this training will increase your lean muscle ass by a moderate amount and decrease your body fat content.

Strength, mobility and stamina

You only need to perform circuit training exercises two or three times every week to gain the maximum benefits it offers. Whether you are a cyclist or any other type of athlete your strength, mobility and stamina will be greatly improved when circuit training is included in your training schedule.

Training comes in many forms and phases. You’ll hear about flexibility training, cross training, strength training, base training, etc. Another method that many are considering as part of their training for cycling as well as running is tempo training or tempo workouts. Athletes are often using tempo training as opposed to interval training.

What are indeed tempo workouts?

According to the dictionary, the term tempo run means, “a rate of performance at a steady pace”. This description is very accurate when used in reference to tempo workouts. Tempo workouts are when you run or pedal at a steady pace using about 70-80% of your maximum aerobic capacity.

Tempo workouts help you in training by helping your body get used to go going at a steady pace for a certain amount of time, a quality that can help you during competition. They are also great for conditioning the mind to believe and accept that you will be going as a specified speed for a specified distance in a race or competition.

Sample of Tempo Workout

An example of a tempo workout may help you to better understand them and how they can be beneficial to your training program. The use of a heart rate monitor is part of the tempo workouts. Knowing what your normal maximum heart rate is will be helpful because you can perform your tempo work at an intensity that’s 75-85% of your maximum heart rate. Tempo workouts should not be put in as part of your base training, but rather after you’ve been training for 6 to 8 weeks. The tempo rides should also be done is as low as possible of a gear. The best tempo workouts are those done outdoors.

For a novice cyclist, a good tempo workout would consist of a 10 to 20 minute warm up followed by 3 tempo workout sessions 10 minutes long. After each 10-minute session, pedal at an easy pace for 3 minutes. Follow the last one up with 10 to 20 minutes of cooling down. Regardless of what kind of training program or session you’re in, don’t forget to always warm up before starting and cool down when you’re finished.

Tempo workouts can easily be integrated into your training plan. You’ll find that the pace at which tempo workouts have your pedaling will be far more beneficial than if you went at an easy pace all the time. One reason for this is that they come very close to using the paces you’ll be using during competitions. Another reason is that when you mix up the speeds and paces when you race, you’re at a lesser chance of becoming injured than if you raced all at one speed.