Part 10 – Cycling Techniques – Testing

How do you know what an exercise program is effective for you? Most trailers rely on racing performance and perceptions to measure program effectiveness. While the training program is very important guiding principles, it is also important to do the same test over and over again, especially when your schedule is small and far apart.

>> See the previous section: Stageization

1. Do a base parameter check

There are countless ways to do this. Top athletes often use expensive laboratory equipment to measure complex fitness parameters such as lactic acid level and maximum oxygen consumption. And you may not have the opportunity or support to perform laboratory experiments (test in the lab) for your program. But that doesn’t mean you can’t accurately test or don’t have the test process yourself. In fact, field tests have clear advantages over simulated lab testing.

First, it’s free. Second, easy to repeat, allowing you to check in at regular intervals. (But infrequently: since this was a hard effort, it should count as an arduous training day. You should repeat this test every 6 weeks throughout the season.) And lastly, since you’re not training and racing in the lab, your test parameters there have nothing to do with the real world going on under your wheel.

To do the baseline test, choose a 10-minute drive and pedal at high speed. It doesn’t have to be a mandatory long distance or a required length (10 minutes is fine, but you can go more or less for a few minutes), but the start and end points should be clear. and easy to see. The distance cannot be off-road (unpaved roads, dirt roads, hilly trails …) because different weather conditions will have a great impact on the road surface (and impact on the whole time). amount required to complete the test), more than the impact on the paved road (tiled, paved, plastic carpet, concrete…). Flat or rolled roads are preferable, and ensure the roadway has no signs, signals, and low traffic. You will want as little distraction as possible.

Once you’ve chosen the right distance, you’re ready to go. Make sure you get well rested, drink enough fluids and warm up before you get involved. In other words, do a test of the base parameters like you’re going to a race or active training. You will be demanding on your body; You need to give it every chance to achieve maximum performance.

2. The necessary equipment

Equipment is also required to record this information:

– Hours of the day (try to keep this constant across all trials throughout the season)

Duration of the attempt (assuming you use a predetermined distance)

– Effort mileage (if you are using a set time target)

Average heart rate

– Average work (of course, if you have a public meter)

– Weather conditions

An attempt to feel (what you feel, how, regardless of the numbers)

Other factors (this can be anything you find it contributes to or detracts from your performance) After heating for at least 15 minutes (including short effort movements of about 1 2 minutes to “awaken” body and mind), to reach the “starting line” of the test stage. Choose a number so that it is easy, quickly reaching a large number of revs so early on the effort. Remember that you will have to ride very actively for about 10 minutes and try to find the speed that is most suitable for you. So, if you do not feel pain, contraction means you are not exercising hard enough. This exercise has to be painful, just not so painful enough that it cannot be sustained to go the full distance.

This is a good opportunity to experiment with different revs. Once you have reached your speed, try changing the gears while maintaining the speed. Remember how your heart rate responds. If you keep your speed and at certain rpm you see a decrease in your heart rate or two, you will notice a free speed. Keep that in mind because it won’t appear often.

By the time the baseline test is complete, you will likely feel unable to pedal any faster on that stretch of road as well. Jot down all of those numbers, then kick lightly on your way home to relax and reflect on the training session. If you feel like you can be even more positive, keep that feeling in mind and save it for the next experiment.

As if you are having a chance with a test ride with these sports bike but also having a lot of confusion you should refer to these bicycle consulting from leading experts to draw experiences for their trip to be more convenient.

Source: Training Techniques For Cyclists By BEN HEWITT

>> See the next section: Learn Crab – mountain trailers