Heart Rate Training Program - The Epic Guide. We have been using these Polar programs for many. Cape Epic events. HEART RATE MONITORS CONTENTS Basic cardiovascular physiology Pros and cons of using a heart rate monitor Definitions Calculating your maximum heart rate Heart rate training zones Training tips using a heart rate monitor Resting heart rate An opposing. Buy The Heart Rate Monitor Workbook for Indoor Cyclists: A Heart Zone Training Program on Amazon.com FREE SHIPPING on qualified orders Amazon Try Prime Books Go Departments Hello. Sign in Your Account Sign in Your Account Try Prime Lists Cart.All of. our friends, initially sceptical have converted one by one. Heart Rate Based Training Programs The program allows you to focus your training based on. Having a basic understanding of heart rate based training. The programs follow a cycle of load – overload –. These cycles take place weekly in 3 week blocks. You. will also notice that the overall program also follows this. It is very important to stick to. This load – overload – recover is a scientifically. Hard weeks must be hard and easy weeks must be easy. The training programs are either 1. The number of hours is up to you and you choose the. And you. will see a progressive build up to the peak week and then a. How many hours should you do is the. Our answer is, as many as your schedule allows. Somewhere. between 1. Our. recommendation would be to start training 2. How does the program work? Firstly you need to establish your heart rate values and. HR Max and the endurance, aerobic (stamina). There are several formulas and. The training programs. Polar have calculators that will assist in. Using your resting heart rate and HR. You can change the hours per week in the instructions sheet. The first program is a 1. September to December The end point should be a multiday ride like an organised. Sabie Experience in December. The. training camp should consist of 3- 4 days of riding in a row. The second program is a 1. January right up to the race date in March. During this program you will also need to schedule a. This will. help to make the hours of this big week and be a final test. Main Training Goals Timing Week. Event. 1Start program 1 – 1. Big Epic Simulation Ride. Training camp 1 (incl big epic sim. Start program 2 – 1. Training camp 1 (incl big epic sim. Cape Epic Event. Training Objectives 1. Follow the program First objective is to complete all the hours as per your. HR intensities, second objective is to. If you can do all of this and follow the entire program. T you will be doing very well. Keep track of your progress Using one of the cycling model Polar heart rate monitors. Polar Pro Trainer software makes it really. Initially I never. Polar. software would be, but now it has become indispensable. The. software together with the training program mean that you have. We setup a training report to be viewed at the end of every. These reports are generated from the Polar. The report should contain the following information. Sharing these. reports, quickly highlights areas of concern and gives an. It also serves as a motivator and a reminder of what. You should share these reports weekly between each other. A Cape Epic Simulation Day. A good measure of your progress is to find a route to. The Cape. Epic. Something like 1. A good strategy would be to do this route about 3. Epic. It will allow you to mentally. Training Camps Schedule training camps for December after 1. February during biggest week of 1. Training camps are an essential ingredient in. Cape Epic. Whether you attend an organised. Everyone does them. We have found that one of. Cape Epic. These multiple days are a. Training for 1 day races requires a fair amount of. HR) and lactate training. HR), approximately 1. This conditions the body to sustain. Training for ultra endurance. Training for an ultra endurance event requires virtually no. HR). This is. basically base training that consists of long rides at low. Training rides can be 2hr rides during the week and. In The Cape Epic the goal. This also applies to hills, so it is something that. Ultra endurance also requires. Long slow distance rides especially a Cape Epic. Disruptions: Disruptions are a fact of life. Try not to miss big weeks if possible, because. Organising some long training rides can help to. If you miss chunks of hours. Remember that you only get. Why so little high intensity training? This question is asked by just about everyone. We don't claim. to be and aren't training gurus at all! The training regime. In our first. event we had an unbelievably easy and successful race. The low threshold riding originally comes from the guys at. Polar. The general thinking seems to be that the biggest. Epic is finishing the race i. It is a war of attrition. This is true for the majority of. I would say. However if you are up front and in. We were a bit. sceptical first time round, but the proof was in the pudding. To survive the Epic you have to. Also you. have to be able to climb for several kilometres at a. High intensity training builds strength and makes you. But low intensity. Compare for example a. You can imagine that their. The sprinter will have short high. The only. need we could see for speed would be to bridge bunches or to. If you are a pro on the. If you have specific questions or comments then. Epic Guide Discussion.
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