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Outline What the
Athletes Say The Rest of Your
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Sample Session
Introduction
This session is one that I have used with my
athletes at the start of the training programme. It allows us to establish maximum heart
rates, specific to cycling, for each individual. That maximum is then used to calculate the
heart beat ranges used throughout the programme. It is best carried out with a partner or some
kind of cheering section to enable you to get to a real maximum. The peak part of the session is quite short,
but extremely tough. If it has been
carried out properly you should just about fail to complete the last 15 second
effort.
Do not
attempt this session unless you are already training regularly and are fully
rested.
The first two stages of the session require
some pre-knowledge of what your maximum heart rate will be to calculate the
percentages. If you have no idea at
present use the following calculation:
210 minus
half your age, minus 5 percent of your body weight in pounds, plus 4 for men
and zero for women.
To use my values as an example, rounding where
necessary. I am 42 years old, male and
weigh 175 pounds:
210 – 21 – 9 + 4 = 184 bpm maximum
heart rate
The heart beat percentages used in this session
are then:
184 x 75% = 138 bpm
184 x 80% = 147 bpm
184 x 85% = 156 bpm
Session
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Main Objectives of Session |
To Find Maximum Heart Rate |
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Activity |
Details |
Coaching Points |
Time |
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Warm Up |
Spin @ 100 rpm |
Low resistance, Finish warm-up on 75% of max HR |
10 |
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Stage 1 |
Spin @90 rpm on 80% of heart rate |
Use gears to remain at right %ge HR, keep rpm constant |
10 |
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Stage 2 |
Spin @90 rpm on 85% of heart rate |
Use gears to remain at right %ge HR, keep rpm constant |
10 |
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Peak |
Up 2 gears; 3 x 25 sec standing with max effort, 15 secs seated; then
3 x 15 sec standing with max effort, 10 secs seated |
Watch for the Big Number! Don't
stop pedalling when you sit down |
3 |
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Warm Down |
Spin @100 rpm |
Low resistance; do not shorten this section. It is vital to recover from this effort in
a controlled way |
27 |
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Total: |
60 |
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Heart Beat Ranges: Range 1: 60-70%, Range 2:
70-75%, Range 3: 75-80%, Range 4: 80-85%, Range 5: 85-90%, Range 6: 90%+ |
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If you would like to
see examples of what a typical weeks sessions might look like send an email to:
Home Programme Outline What the
Athletes Say The Rest of Your
Training How to Join In