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Club News - December 19 2003 Meet your 2004 Krebs Executive It should be an exciting year for 2004. An eager new executive has been elected in to head Krebs into the new season. A big change for 2004 brings a representative for each signficant cycling discipline represented in Krebs.
Coach's Corner Marshall provides sage advice on training, biking and living. Check back regularly for the latest on Marshall's mind, or email a question to: info@krebscycleclub.com. Heart Rate Training Zones After the baseline Conconi Test we did a few weeks ago I received a number of questions related to max heart rates; training zones and the like. In fact I had enough questions to warrant a short, written explanation. So here goes: Training zones can be based on either maximum heart rate or lactate threshold (anaerobic threshold). Because your Max HR is primarily a function of your genes and your age, not your current level of fitness I personally prefer Training Zones to be referenced to Lactate Threshold. Your Lactate threshold varies, depending on your fitness, so I believe that Training Zones based on LT are a better training guide. Estimating your LT (or, more accurately, your heart rate at your LT) We have a couple of options here, but as we all train together in a reasonably controlled environment we generally use our famous Conconi Test to determine our LT. Here’s an alternate method that the Tri/Iron-members may enjoy. Note that in Vancouver, in the winter, this may be a bit difficult to duplicate. To estimate your LT, ride a baseline time trial. Pick a course that will take you 30 - 60 minutes to complete. (Examples: 0 Avenue is good. Warm up going East, turn around and do the test going west. Mt. Seymour Demo Forest Road is also good if there’s no snow. Do a warm up and then ride the road as an ‘out and back’). In any case, the course should be mostly flat or a consistent climb, preferably with no stop signs. Warm-up thoroughly (at least 30 minutes) and then ride the course as fast as possible. Note your time, average speed and average heart rate. If your mini time trial takes 30 minutes, your average heart rate will be very close to your LT. If it takes an hour, your average heart rate will be slightly below your LT by about 3%. Multiply by 1.03 to estimate your LT. Zone 1: Active recovery 65-75% of LT In this zone you are burning primarily body fat for energy. You should be in this zone for recovery rides, for warm-ups and cool-downs and also for the easy portion of long rides. Training in this zone helps to build your endurance for tours and ultra races. Remember if you ‘cross the line’ in terms of heart rate and effort you are NOT doing a recovery ride….hammer heads take note! Zone 2: Aerobic 75 - 85% of LT In this zone you are burning a mix of fat and glycogen (carbo’s) for energy. Training in this zone will improve your ability to transport oxygen. You should be in this zone much of the time during rides over three or four hours, except for climbs in zone 3. Zone 3: Threshold 85-95% of LT In this zone you are burning primarily glycogen for energy. Training here will improve your efficiency burning carbohydrates. You should be in this zone most of the time when climbing. This takes self control. You will have better endurance if you can climb in zone 3 and ride the flats and rollers in zone 2, instead of climbing at a higher heart rate and then taking a long time to recover in zone 1. This zone is about efficiency. Zone 4: Lactate 95 - 105% of LT In this zone you are burning glycogen for energy. The problem is you are burning it without enough oxygen, so you are going anaerobic. Training in this zone builds speed and your tolerance for lactic acid. Over time training in this zone raises your lactate threshold. This training is hard on your body and it takes a day or two to recover. Hammer heads take note: refer to Zone 1. Zone 5: VO2 >105% of LT In this zone, you are working completely anaerobically. Short efforts in this zone will increase your VO2 max, the ability of your body to transport oxygen to the working muscles. This zone hurts. Bad. top of page Club News - November 13 2003 Krebs Team Racing Results Send your results to info@krebscycleclub.com for posting!
Coach's Corner Marshall provides sage advice on training, biking and living. Check back regularly for the latest on Marshall's mind, or email a question to: info@krebscycleclub.com. Perfect Circles: One Legged Training A long time ago I tried to learn to play the guitar. I bought all the usual ‘self help’ books, tapes and gizmos. I set out to learn basic chords and fingering, trying my best to be a player. After some time, and being terribly frustrated at my progress, I was ready to give up. I just could not seem to make my fingers do what seemed so easy in the books. It was about this time I was given a suggestion to try and encourage me. The sage advice went something like, “to see how far you’ve come, try playing your guitar with your opposite hand. Dutifully I switched hands. I couldn’t play a note! I could not make my right hand fingers do thing. I realized that I actually had come a long way in learning to play and it encouraged me to keep trying. OK, so what does this little anecdote have to do with pedaling in circles? Read on. All ‘serious’ cyclists talk about ‘pedaling in circles’ but few really take the discussion seriously in the sense of actually learning to do it. But, I guarantee, the first time you try it you will immediately discover all the ‘flat spots’ in your pedal stroke. Like I discovered how awkward I was playing my guitar ‘left handed’. What you thought were perfect circles with two legs become uncoordinated ‘squares’ with one. Don’t believe me? Try pedaling in a 39 X 17 or 19 gear for 2 minutes at 85 RPM with each leg. See what I mean? I have to admit, cycling using only one leg seems very strange the first few times you try. What’s more, pedaling without the ‘balance’ of your opposite foot to help you wakes up a whole set of muscles that normally don’t get intentionally worked on a bicycle. 2 minutes with each leg will seem like an excruciating eternity. It may be painful at first; it may even be embarrassing. Persevere. If you want to learn to pedal ‘perfect circles’ with both legs, start by learning to pedal with one leg. Try to “view single leg pedaling as an alternative training technique that allows increased strength of the important hip flexor muscles. With increased strength of these ancillary "lifters", we are able to give the primary muscles like the quadriceps, hamstrings and glutes a rest, thus helping to balance fatigue while increasing overall power output. Cyclists who have worked to strengthen their hip flexors by doing one-leg pedaling have experienced impressive results. To put this skill to practice, join us at our indoor spin sessions. Info on spin classes in the training section. top of page Club News - November 7 2003 Krebs Team Racing Results Send your results to info@krebscycleclub.com for posting!
Stage 1: 65k Mountain Bike; Stage 2: 17k Bush Run; Stage 3: 52k Road Cycle; Stage 4: 38k Multisport (Kayak, Bike, Run)
With special thanks to: ING Direct for help with Cash prizing; Wedgewood Hotel for offering weekend getway packages; and Brodie Bikes for the Romax CX frame!
top of page Club News - October 27 2003 Krebs Team Racing Results Send your results to info@krebscycleclub.com for posting!
top of page Got news or announcements? Photos? Send them by email to: info@krebscycleclub.com Click for news from May 2003 Click for news from June 2003 Click for news from July 2003 Click for news from August 2003 Click for news from September/October 2003 top of page |
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