First Roller Night
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| Oct 4th 2011, 10:40 | |
Mandy_CullieJoined: Mar 1st 2010, 15:22Total Topics: 0 Total Posts: 0 |
Planned session for this week is to find out our maximum heart rates so that we can work out zones for each individual. Don't worry if you don't have a heart rate monitor the sessions throughout will still work you sufficiently mwahahaha. There are two methods and both are very very challenging. You should be prepared for a race day effort for this session. Short, sharp and tough. In case you cannot make it along here is your homework... MHR Test 1. This test requires a Heart Rate Monitor and a turbo trainer. It may be helpful to have someone assist during the test, to encourage you when things get tough and to take the readings from your Heart Rate Monitor. Warm up for 10 to 15 minutes and then ride as hard as possible – intensive time trial effort – for the next ten minutes. Ride the last minute flat out (maximum effort), and sprint the last 20 to 30 seconds. It should now be possible to read the MHR on the Heart Rate Monitor. Do not stop immediately but keep pedalling and warm down gradually for the next ten minutes. Repeat the test two or three more times, with a couple of days between each test, to establish your true maximum. MHR Test 2. This test requires a Heart Rate Monitor, turbo trainer and a computer (ideally with a cadence measurement). Your bicycle should have a close ratio rear block (e.g. 52 x 18/17/16/15/14/13). Have someone assist during the test, to encourage you when things get tough and to take the readings from your Heart Rate Monitor. Warm up fully for 10 to 15 minutes. Use your large chain ring and choose the lowest gear (e.g. 52 x 18). Pedal at a steady cadence of 90 rpm for 2 minutes. Then change up to the next gear (52 x 17) without pausing. Maintain the same cadence (90-rpm). Pedal this gear for 2 minutes and change up again still maintaining the 90-rpm cadence. Continue changing up to the next sprocket every two minutes, constantly maintaining 90-rpm. Your heart rate should rise constantly. It may level out at some point (your OHR) but carry on with the test. Continue at 90 rpm, changing up a sprocket every two minutes, until you are no longer able to go on. Any queries before or after then feel free to email me. |
| Oct 8th 2011, 13:59 | |
Colin_GillespieJoined: Mar 1st 2010, 15:22Total Topics: 0 Total Posts: 0 |
Great roller night on Wednesday, still stiff...:) |
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