Heart Rate Zones * 7 Week training program * Field Test for Fitness * Beginner program * Intermediate Program * Advanced Program * Winter Training program * Indoor Cycling * Why Cycling Indoors? * Stationary Training
Heart Rate
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Just as we all vary in height and body habitus, everyone has their own personal maximum heart rate. Our maximum heart rate also decreases approximately one bpm per year. The average MHR of a teenager is 220 beats per minute, but this may vary +/- 11 beats from the average (209-231 bpm). For example, a 40 year old who would be expected to have a MHR of 180 (220-40) could vary from 169 to 191 for his or her own personal MHR.
For training purposes, the following approach is an alternative. Using a single gear, start cycling at 35 kph. Slowly increase speed on a flat course by 1km/hr every 300 meters. Chart heart rate vs. speed. Anaerobic Threshold is the "breakpoint" where heart rate levels off relative to speed.
Heart Rate Training Zones
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The Heart Rate Monitor (HRM) is touted by many cyclists and trainers as the most significant training advance in the last ten years.
Zone |
% MHR |
Description |
1 |
60 – 65 |
Easy riding, recovery training |
2 |
65 – 70 |
Endurance base training |
3 |
70 – 80 |
Aerobic capacity training |
4 |
80 – 85 |
Lactate threshold training |
5 |
86+ |
Maximum aerobic training, increasing max VO2 |
7 Week Training Program
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The 7 Week Training Schedule is designed to help you unlock your cycling potential with three specialized weekly training programs that build on your current fitness level, no matter what it is.
Field Test for Fitness
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Before starting the 7-Week program, you must determine your level of fitness. Here is a quick and simple way to determine which training program and zone is most appropriate. This test is for riders of all age groups and levels of fitness. And, best of all, it requires nothing more that a bicycle and a stretch of flat road.
The test is essentially a 4.83 km time trial (roughly 3 miles). In other words you'll have to ride as hard as you possibly can for 4828m.
| Step 1 : Find a test course |
Locate and measure the distance on a flat road surface with little traffic. |
| Step 2 : Fuel properly |
Do not eat for at least two hours before taking the test. Fourty minutes prior to the test, drink a high-carbohydrate sports drink to stay hydrated. |
| Step 3 : Warm up |
For 10 - 20 minutes, ride hard enough to sweat, but not as hard as you can. |
| Step 4 : Start the ride right |
Ask a friend to hold you in position at the start. Place the crankarm of your strongest leg at the two o'clock position to get the most power out of your first pedal stroke. If no one is holding you, roll up to the start line slowly. Select a gear that allows a quick, stable start. Pedal standing out of the saddle to build speed more quickly. When you hit top pedal cadence in your starting gear, sit down and prepare to gear up. Don't start too fast. Allow at least 2 minutes to reach top speed. |
| Step 5 : Find the ideal gear |
Select a gear that allows you to maintain a cadence of 80 - 90 rpm. Avoid the impulse to mash a big gear at slow rpm. The greater resistance will allow more leg-burning lactic acid to develop. The secret is to use the gearing that is most efficient for your personal riding style. This will take some experimenting. Watch your speed and heart rate in different gears to establish optimum pedal cadence. |
| Step 6 : Feel the burn |
Settle into a steady rhythm of breathing. From here on, it's going to hurt. It it isn't hard and painful at this point, you need to pedal harder and faster. |
| Step 7 : Get an exact time |
Time your ride to the nearest second. Record the weather conditions, gearing used, and perceived effort (rated from 1 - 10, with 1 being the easiest) for the test. |
| Step 8 : Cool down |
Finish the test with an easy ride of 15 - 30 minutes of easy pedaling to flush the body of lactic acid. Once you have your time, see what category you fall into, based on your level of cycling. |
Now match your results with the times below:
Men - Recreational Cyclist:
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| Fitness Test Time |
Fitness Category |
Less than 10 minutes |
Beginner to Intermediate |
More than 10 minutes |
Beginner |
Men - Racing Cyclist:
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| Fitness Test Time |
Fitness Category |
Less than 8 minutes |
Intermediate to Advanced |
More than 8 minutes |
Intermediate |
Woman - Recreational Cyclist:
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| Fitness Test Time |
Fitness Category |
Less than 12 minutes |
Beginner to Intermediate |
More than 12 minutes |
Beginner |
Woman - Racing Cyclist:
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| Fitness Test Time |
Fitness Category |
Less than 10 minutes |
Intermediate to Advanced |
More than 10 minutes |
Intermediate |
7 Week Beginner Program
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|
Monday
|
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Week 1 |
30 min in Zone 1 on flat terrain at steady, easy pace. |
45 min in zone 2 with 5 min Fast-Pedal on flat terrain. |
1 hour in Zone 2 on flat terrain; pedal at 80-85 rpm the entire ride. |
45 min in zone 2 with 5 min Fast-Pedal on flat terrain. |
Day Off! |
1 hour in Zone 2 with 10 min Fast-Pedal in flat terrain. |
1 ½ hours in Zone 2 on hilly terrain; stay in saddle. |
Week 2 |
30 min in Zone 2 with 10 min Fast-Pedal on flat terrain. |
45 min in zone 2 with 5 min Fast-Pedal on flat terrain. |
1 hour in Zone 2 on flat terrain; pedal at 80-85 rpm the entire ride |
45 min in Zone 2 with 5 min Fast-Pedal on flat terrain. |
Day Off! |
1 hour in Zone 2 with 10 min Fast-Pedal in flat terrain. |
1 ½ hours in Zone 2 on hilly terrain; stay in saddle. |
Week 3 |
30 min in Zone 2 with 10 min Fast-Pedal on flat terrain. |
45 min in zone 2 with 10 min Fast-Pedal on flat terrain. |
1 hour in Zone 2 on flat terrain; pedal at 80-85 rpm the entire ride |
45 min in zone 2 with 5 min Fast-Pedal on flat terrain. |
Day Off! |
1 hour in Zone 2 with 10 min Fast-Pedal in flat terrain. |
2 hours in Zone 2 on hilly terrain, push into Zone 3 on the hills. |
Week 4 |
30 min in zone 1; recovery ride. |
30 min in Zone 1; recovery ride. |
Day Off! |
30 min in Zone 1; recovery ride. |
45 min in Zone 2 with 2 Flat Sprints of 10 sec each (10 min rest between) |
1 hour in Zone 2 with 10 min Fast-Pedal in flat terrain. |
1 hour in Zone 2 on hilly terrain; push into Zone 3 on the hills. |
Week 5 |
30 min in zone 2 with 10 min Fast-Pedal on flat terrain. |
45 min in zone 2 with 10 min Fast-Pedal on flat terrain. |
1 hour in Zone 2 on flat terrain; pedal at 80-85 rpm the entire ride |
45 min in zone 2 with 5 min Fast-Pedal on flat terrain. |
Day Off! |
1 hour in Zone 2 with 10 min Fast-Pedal in flat terrain. |
1 ½ hours in Zone 2 with 15 min of Tempo |
Week 6 |
30min in zone 2 with 10 min Fast-Pedal on flat terrain. |
45 min in zone 2 with 15 min Fast-Pedal on flat terrain. |
1 hour in Zone 2 on flat terrain; pedal at 80-85 rpm the entire ride |
45 min in zone 2 with 5 min Fast-Pedal on flat terrain. |
Day Off! |
1 hour in Zone 2 with 10 min Fast-Pedal in flat terrain. |
1 ½ hours in Zone 2 with 20 min of Tempo |
Week 7 |
30 min in Zone 2 with 10 min Fast-Pedal on flat terrain. |
45 min in zone 2 with 15 min Fast-Pedal on flat terrain. |
1 hour in Zone 2 on flat terrain; pedal at 80-85 rpm the entire ride |
45 min in zone 2 with 5 min Fast-Pedal on flat terrain. |
Day Off! |
1 hour in Zone 2 with 10 min Fast-Pedal in flat terrain. |
1 ½ hours in Zone 2 with 30 min of Tempo |
7 Week Intermediate Program
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|
Monday
|
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Week 1 |
Day Off! |
1 hour in Zone 2 with 10 min tempo on flat terrain. |
30 min in Zone 1; recovery ride. |
1 hour in Zone 2 with 10 min tempo on flat terrain. |
45 min in Zone 2 with 15 min Tempo on flat terrain. |
1 hour in Zone 2 with 15 min Tempo on flat terrain. |
1 ½ hours in Zone 2 with 20 min Tempo on hilly terrain. |
Week 2 |
Day Off! |
1 hour in Zone 2 with 15 min tempo on flat terrain. |
30 min in Zone 1; recovery ride. |
1 hour in Zone 2 with 10 min tempo on flat terrain. |
45 min in Zone 2 with 15 min Tempo on flat terrain. |
1 hour in Zone 2 with 15 min Tempo on flat terrain. |
1 ½ hours in Zone 2 with 25 min Tempo on hilly terrain. |
Week 3 |
Day Off! |
1 hour in Zone 2 with 20 min tempo on flat terrain. |
30 min in Zone 1; recovery ride. |
1 hour in Zone 2 with 15 min tempo on flat terrain. |
45 min in Zone 2 with 15 min Tempo on flat terrain. |
1 hour in Zone 2 with 15 min Tempo on flat terrain. |
1 ½ hours in Zone 2 with 30 min Tempo on hilly terrain. |
Week 4 |
Day Off! |
30 min in Zone 1; recovery ride. |
30 min in Zone 1; recovery ride. |
30 min in Zone 1; recovery ride. |
1 hour Zone 2 with 3 Flat Sprints of 10 sec (10 min recovery) |
1 hour in Zone 2 with 15 min Tempo on flat terrain. |
1 ½ hours in Zone 2 with 30 min Tempo on hilly terrain. |
Week 5 |
Day Off! |
1 hour in Zone 2 with 30 min tempo on flat terrain. |
30 min in Zone 1; recovery ride. |
1 hour in Zone 2 with 20 min tempo on flat terrain. |
45 min in Zone 2 with 20 min Tempo on flat terrain. |
1 hour in Zone 2 with 20 min Tempo on flat terrain. |
1 ½ hours in Zone 2 with 40 min Tempo on hilly terrain. |
Week 6 |
Day Off! |
1 hour in Zone 2 with 30 min tempo on flat terrain. |
30 min in Zone 1; recovery ride. |
1 hour in Zone 2 with 20 min tempo on flat terrain. |
45 min in Zone 2 with 20 min Tempo on flat terrain. |
1 hour in Zone 2 with 20 min Tempo on flat terrain. |
1 ½ hours in Zone 2 with 50 min Tempo on hilly terrain. |
Week 7 |
Day Off! |
1 hour in Zone 2 with 30 min tempo on flat terrain. |
30 min in Zone 1; recovery ride. |
1 hour in Zone 2 with 20 min tempo on flat terrain. |
45 min in Zone 2 with 20 min Tempo on flat terrain. |
1 hour in Zone 2 with 20 min Tempo on flat terrain. |
1 ½ hours in Zone 2 with 60 min Tempo on hilly terrain. |
7 Week Advanced Program
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|
Monday
|
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Week 1 |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
2 hours in Zone 2 with 3 PowerInt of 3 min with 3 min recovery. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
2 hour fast-paced group ride over varied terrain; constantly changing pace. |
2 hour endurance ride over hilly terrain, staying in Zones 2 & 3 and keeping pace moderate to easy. |
Week 2 |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
2 hours in Zone 2 with 3 PowerInt of 3 min with 3 min recovery. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
2 hour fast-paced group ride over varied terrain; constantly changing pace. |
2 ½ hour endurance ride over hilly terrain, staying in Zones 2 & 3 and keeping pace moderate to easy. |
Week 3 |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
2 hours in Zone 2 with 4 PowerInt of 3 min with 3 min recovery. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
2 hour fast-paced group ride over varied terrain; constantly changing pace. |
3 hour endurance ride over hilly terrain, staying in Zones 2 & 3 and keeping pace moderate to easy. |
Week 4 |
30-45 min in Zone 1; recovery ride. |
30-45 min in Zone 1; recovery ride. |
Day Off! |
30-45 min in Zone 1; recovery ride. |
60 min in Zone 2 with 4 Flat Sprints of 10 sec each with 5-10 min recovery between. |
2 hour fast-paced group ride over varied terrain; constantly changing pace. |
2 ½ hour endurance ride over hilly terrain, staying in Zones 2 & 3 and keeping pace moderate to easy. |
Week 5 |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
2 hours in Zone 2 with 4 PowerInt of 3 min with 3 min recovery. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
2 hour fast-paced group ride over varied terrain; constantly changing pace. |
2 ½ hour endurance ride over hilly terrain, staying in Zones 2 & 3 and keeping pace moderate to easy. |
Week 6 |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
2 hours in Zone 2 with 5 PowerInt of 3 min with 3 min recovery. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
2 hour fast-paced group ride over varied terrain; constantly changing pace. |
3 hour endurance ride over hilly terrain, staying in Zones 2 & 3 and keeping pace moderate to easy. |
Week 7 |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
2 hours in Zone 2 with 5 PowerInt of 3 min with 3 min recovery. |
30-45 min in Zone 1 with steady easy spinning on flat terrain. |
2 hour fast-paced group ride over varied terrain; constantly changing pace. |
3 ½ hour endurance ride over hilly terrain, staying in Zones 2 & 3 and keeping pace moderate to easy. |
Winter Training program
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If you want to race or ride strong in tours, winter training is NOT optional. Winter training can be like watching paint dry and for the most part will never offer the enjoyment of spring, fall and summer training. The following are some tips to make winter training more enjoyable, keep you focused, and improve next season's performances.
Start with a set of goals. You should have your training program/plan and your goals written down. Set both long-term and short-term goals. You need written training goals even for the easy trainer riding days. These might be to work on increasing your cadence with low effort, smoothing the pedal stroke, or do some one legged spinning to get a better feel for using all 360 degrees of the pedal stroke.
For most of us the key to a successful racing/touring season is in keeping fit and trim during the off-season. Off-season weight training is a part of the exercise program that one really doesn’t like. But to be competitive it's an essential part of your overall plan.
Indoor Cycling
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While stationary riding can be monotonous and probably the most boring activity imaginable, it has many advantages beyond preventing weather and darkness from disrupting your training. Stationary cycles can be used effectively to be a key component of a broad cycling training program, especially during the inclement
seasons.
Why Cycling Indoors?
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There are many reasons to consider stationary cycling, but the biggest is its impact on your pedalling and riding technique. The smooth and constant nature of a stationary bike's pedal stroke encourages good cadence.
The factor of balance comes into play without the self-stabilizing effects of speed in full play. High cadences can be tested and flaws worked out until your steering and pedalling are incredibly smooth and efficient. Clearing out lactic acid speeds up recovery by reducing post training soreness and stiffness. Indoor cycling provides an optimal opportunity to determine maximum heart rate.
Making Stationary Training Palatable
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Stationary cycling has the drawback of being monotonous, or at least once you get the hang of balancing on rollers. Sitting and sweating in place between the same four walls is by itself less than palatable to most. Focusing on the workout can make the time pass without boredom. Keeping track of your heart rate monitor, your odometer and that of your pacer, and adhering to a planned program can provide something other than boredom to concentrate on. Simply riding hard enough to fall into The Zone can make the workout fly by, which is barely an option for those without the amenity of the deserted country roads in my area. |
