A Beginner’s Guide In Building An Effective Cycling Training Plan



Whether you are a seasoned cyclist or just beginning to explore this high-intensity activity, you will benefit from following a cycling training plan. If you follow a specified cycling training plan, you will soon notice a big improvement in your performance while riding. And as you perform your cycling routine, one of the things that you should never forget to bring and use as you ride is a best water bottle with cage as this can easily help you top up regularly so you can be at your best at any point of your activity. Consider this guide to help you get the most from the cycling training plan that you opted to follow.

Cycling and its benefits

Cycling has been used not only for recreation but also for exercising, sports, even for commuting. It is not reserved only for those who compete and goes on full speed during time trialing, cyclo-cross, mountain bike racing, track cycling, or however you may want a bicycle racing. Cycling has meant several things to different people. Today, cycling has also become the transport of choice for many commuters. Bicycles are all over the world that even kids love to ride them whenever they can.

Why should you follow a cycling training plan?

For those who use a bicycle for utility purposes, having a training plan is not a requirement. However, such a purpose usually lead to participation in sports and competition. Even if there won’t be any difference in the process of making the pedal work, nor on how you can maintain your balance while riding a bicycle, there are other factors that need training for maximum performance. Proper and consistent training will help you maximize your efforts, as well as enhance your endurance.

So, if you are planning to participate in competitive cycling or would just like to better your cycling performance, you will need to follow a good cycling training plan.

There are different training plans that are intended to help cyclists in various levels of performance. Even if you are just beginning to ride, you will need to follow a training plan to ensure that your regular training will help you once the time for you to join a competition comes.

Is there an easy way around each training plans?

As there is no shortcut to success, nor can you participate in a competition if you have not yet gone through the lower levels of participation in any riding activity, training will be difficult. The key is to find the appropriate training plan for your level of mastery. Choose which approach works best for you, identify your training zone, and start your training.

To find the right training plan, experts suggest considering either the max heart rate or the functional threshold training zones.

What are these training zones?

Max Heart Rate Training Zones

Heart rate indicates the amount of strain that your body is responding to and how hard it is working. A high heart rate means that your body is receiving a greater strain.

An easy way to calculate your maximum heart rate (MHR) is to deduct your age from 220. For instance, you are 43 years old, you will need to subtract that figure (43) from 220 to get a maximum heart rate of 177. This is the maximum number of times that your heart should beat per minute as you do a high-intensity exercise.

Your MHR will help you calculate the desired target heart rate zone. This is the level at which your heart is being exercised and conditioned that is just enough to maximize your efforts but not strain your body and your heart.

As recommended by the American Heart Association and the Centers for Disease Control and Prevention, a general target heart rate of 50 to about 70 percent of your maximum heart rate is great for exercises that require moderate intensity. While 70 to about 85 percent of your maximum heart rate is intended for more vigorous exercises.

It is best to start at the lower level and gradually increase your effort as you get used to what you are doing.

Functional Threshold training zones

Functional Threshold Power (FTP) refers to your ability to sustain the highest possible power output over 45 to 60 minutes and will depend on whether you’re a trained athlete or not.

Once you have established the right training plan, you will have to stick with it and do the training regularly. Learn more about FTP when you visit this link.

The rule when building an effective cycling training plan is to combine low intensity with high-intensity sessions within a training time that won’t require your body to go beyond your limits. Know your body well and work on a structured plan to see the results you want to see as planned.

 

 

 

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