To that end, the best way to build endurance is by blending the distribution of your training so about 80 percent of your rides are in those aerobic ‘zone 2’ intensities (in terms of heart-rate zones) and about 20 percent are performed at high and very-high intensities, or a blend of zones 3 to 5 throughout the week, says Laursen. “Our research has found that when well-trained cyclists performed two interval sessions a week for three to six weeks, their VO2 max, peak aerobic- power output, and endurance performance improved by 2 to 4 percent,” Laursen says. Bananas are one of the most popular pre-workout snacks and for a good reason They are high in carbs to increase your glycogen stores for energy and are easy. However you slice it, interval training undoubtedly builds cycling endurance, even if you’re already pretty fit. Plus, when you do a set (or especially multiple sets) of high-intensity intervals, your heart rate stays elevated during your “recovery” periods, which benefits your aerobic energy systems-especially as the session progresses, says Laursen. “Research shows that while longer, lower-intensity exercise increases the number of mitochondria in your cells, high-intensity training makes those mitochondria more powerful.” “Ultimately, your ‘base’ comes down to your mitochondrial capacity,” says exercise physiologist Paul Laursen, Ph.D., of the training service lab Plews and Prof. The worst thing about staying truly hydrated is the need to pee all the time. Drink frequently and consistently on the bike. This helps ensure you’re staying hydrated, but also that you won’t mistake thirst for hunger. But this method is backed by a body of sound research. Try employing the pre-meal-glass-of-water rule: Drink a large glass of water before you eat anything. It’s a bit controversial (polarizing?) in the sports science community, mostly because they’re used to half-day base slogs. That means, in any given week, you do both really hard efforts and easy aerobic rides-the best of both worlds. ![]() The Benefits of Polarized Training for Cycling EnduranceĪs the name implies, polarized training emphasizes the opposite ends of the training spectrum.
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