The Bicycling Big Book of Training: Everything you need to by Danielle Kosecki

By Danielle Kosecki

Bicycling Big publication of Training is an encouraging, centred education ebook that may converse to newbie and intermediate cyclists with no making them consider like rookies. It covers all of the info the reader must commence an efficient education routine.

The e-book is split into 5 sections which are then damaged into miniguides for numerous biking education disciplines. Cyclists will know about how the physique turns into healthy and the way that health interprets to on-the-bike functionality, whereas gaining knowledge of the elements of a winning education plan, together with foodstuff. moreover, driving disciplines equivalent to street racing, patience occasions, cyclocross, mountain cycling, and music are mentioned at size so readers can determine which actions are correct for them.

Bicycling Big publication of Training is a wonderful consultant for somebody who desires to study extra approximately biking and take their functionality to the following level.

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The Bicycling Big Book of Training: Everything you need to know to take your riding to the next level

Bicycling colossal booklet of educating is an encouraging, centred education publication that might converse to newbie and intermediate cyclists with no making them suppose like beginners. It covers all of the info the reader must commence a good education routine. The ebook is split into 5 sections which are then damaged into miniguides for numerous biking education disciplines.

Extra resources for The Bicycling Big Book of Training: Everything you need to know to take your riding to the next level

Sample text

If your life is stressful off the bike, even an easy training week can wreck you for the next one. See Chapter 15, Recovery, for more information on how to optimize rest. Put your bike away and grab your drink of choice. Rest is just as important as breaking a sweat. Pro Tip When training, set a goal for every ride—even if the goal is recovery. Microcycles Within each macrocycle are 4-week progressions called microcycles. For 3 weeks, you add volume or intensity each time you begin a new week. The fourth week is a rest week, when you drop volume and intensity to the level of the first week, or even below it.

While it’s fine to use a blank notebook, these days it’s easier (and frankly, more efficient) to use a web-based training platform like TrainingPeaks, Strava, or Garmin Connect. A few things to record daily: ▪ RESTING HEART RATE. Keeping tabs on your resting heart rate—taken in the morning before you get out of bed—is one of the best ways to monitor overtraining. If your beats per minute are 10 percent higher than normal, that may be a warning that you may need to back off (see Chapter 15, Recovery, for more information).

Power is the work you’re doing; your heart rate is your body’s response to that work. Heart rate data from a field test correlates strongly with power data from the same test, which means that riders without power meters can use heart rate to determine ideal intensity ranges for their workouts. Even if you do have a power meter, you still need to monitor your heart rate. If you don’t know your heart rate, you’re taking power data out of context. One day, for example, you might ride a set of 15-minute intervals at 250 watts with an average heart rate of 165 beats per minute (bpm), and a perceived exertion of 7 (on a scale of 1 to 10).

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