Training smart means knowing and using your numbers. There are lots of numbers out there which can help to focus and maximise the benefits from your training and enable you to go quicker.
Numbers are personal, you need to know yours to train effectively. You do not need to know them all but here are most of them: –
Heart rate – ranging from Recovery (Easy ride), through Threshold (What you can hold for an hour) to Anaerobic Capacity (Short max efforts 5 -60 seconds)
Power – from Recovery, through Endurance, Sweet Spot, Threshold, Aerobic capacity to Anaerobic Capacity. How do you increase your power for a given period?
Cadence – how fast you pedal, on the flat and uphill?
Efficiency – calculate by using HR and Power figures for given workouts, as you get stronger these should improve with a lower HR and and/or higher power.
Variability – how smoothly do you ride? Do you unconsciously increase and decrease your effort during a ride? Depending on terrain this can mean you ride inefficiently and do not maintain speed or waste effort.
Critical Training Level (CTL) – how fit you are? Is your fitness level improving and peaking for your main event?
Training Stress Balance – How tired or fresh are you? Negative and you are tired or possibly in a big training block. Positive and combined with a good CTL you are fresh and ready to race.
There are more figures but as you start to understand and use these you can plan and measure your cycling improvements. QN Coaching can help you firstly understand these numbers, then set them up for you to use plan, drive and measure your improvement.
Contact QN Coaching to book your assessment today.