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Riding training zone: Explain the heart rate and power zone

The training zone is an intensity zone corresponding to the physiological processes taking place inside the body. Cyclists can use the training zone for specific adaptations, from basic training to increase endurance to increase the ability to launch maximum power sprints.
The training zone is used to set the specific intensity and duration required to complete the ride, exercise or interval.
These intensities can be determined using heart rate, power, and even “feel” (called “perceived effort rate”). For example, a training plan or exercise may require you to complete interval training in the “third zone.”
But it’s not just about adjusting your efforts. Using the training area will ensure that you don’t work too hard when you resume cycling or rest intermittently.
Your specific training area varies from you to person and depends on your fitness level. For one rider, what may correspond to the “third zone” may be different for another rider. We will continue to discuss how to set up your training area.
Whether you are a novice in structured training or a professional cyclist, there are many benefits to using the training area.
“If you are motivated to see how good you can get, it is very important to build structure and follow the science in your plan,” said Carol Austin, MD and former head of performance support at Team Dimension Data (now Team Qhubeka) Say. ASSOS)
Intensity zones allow you to follow more structured and precise training methods, enable you to target specific fitness areas, manage your workload to avoid overtraining, and help you or your coach track your progress over time .
Stephen Seiler, an exercise physiologist and professor of exercise science at the University of Agde in Norway, said that using a structured approach helps avoid the altitude sickness that many riders experience after initial training.
“This is the most common training error,” he said. Seiler says that if your riding is too focused on the same type of training—for example, going out and riding hard for an hour—you will stagnate at some point.
“When you reach this point, you need some structure,” he added. “As we try to adapt, the intensity zone helps manage [training] stress.”
Using your area for training is a win-win situation; a way to keep your training balanced and specific at the same time. Using the training area also helps to ensure that your recovery ride-or the recovery period between high-intensity intervals-is easy enough for your body to rest and adapt to the work you are doing.
You can use heart rate or power meter data to build and use your training zone. Both have their pros and cons.
The heart rate belt is affordable and provides a simple training route with data that can indicate your body’s response to training, but the data may be affected by external factors (sleep, altitude, fatigue, caffeine, etc.) and be affected from lag (It takes time for your heart rate to respond to your efforts.
As for the power meter, there are more and more choices, and the price is more and more affordable, and the data is a direct and instant reflection of your work. However, analyzing power data can be tricky, with huge amounts of data.
Using a heart rate monitor and a power meter at the same time provides an ideal setting, but there is no reason why you cannot choose one of them and train effectively. For a deeper understanding, we provide a separate function for training with heart rate and power.
This is where things can get complicated. Various training area models use different numbers of areas, including three, five, six, and seven areas. Each has its own advantages, but we will first focus on the three-zone and six-zone models here.
The three-zone model is based on the internal physiological functions of the body and is divided into zones (or green, yellow, and red zones) equivalent to easy, medium, and difficult riding.
“Most people can be associated with the three-zone model,” Austin said. “Easy riding [Zone 1] is where you can talk and breathe, you can speak in sentences. Then you have a sustainable threshold where you can pronounce a few words [Zone 2], and then the red zone , Where you can’t speak [area three].”
The model is based on the perceived rate of consumption (RPE) or the perception of external workloads. It is also called “feel riding”, and despite the power meter and heart rate monitor, many professionals still rely on it, especially at the end of the race.
It is also related to two physiological thresholds of your body: the aerobic threshold between the first and second zone and the anaerobic threshold between the second and third zone.
The aerobic threshold is the intensity at which you can theoretically ride for several hours, and the blood lactic acid level rises only slightly compared to rest. At this strength, as a fuel source, you use more fat than glycogen.
The anaerobic threshold, also commonly referred to as your FTP (Functional Threshold Power), is the point at which blood lactate levels are elevated but still under control-however, working harder than this, you will quickly and unsustainably enter the red state , Your muscles cannot handle the amount of lactic acid produced. At higher strengths, you start to use more limited glycogen storage as your main fuel source.
The two lactate thresholds are almost mirror reflections of the ventilation thresholds, determining two points where your breathing pattern (and the gas exchange of O2 and CO2) will also change under pressure.
Although the three areas above are consistent with your aerobic and anaerobic physiological thresholds, it is more common to see training area models with five, six, or seven models.
Why? In short, they allow riders and instructors to adjust more specifically for adaptability, allowing you to further adjust to your form area.

Post time: Aug-23-2021