The dose makes the poison - this old pharmacist's adage also applies to cycling training. Only those who find the right mix of basic training, intervals, strength workouts and the right diet will achieve top form.
The simplest training control device is the heart rate monitor. You can calculate the training zones based on your maximum heart rate (see table below). You will also find these training zones later in the training plans. To determine your maximum heart rate, if you do not know it, we recommend a test ride (see explanation on the right). Choose a route with a climb that lasts longer than five minutes. If you want to be more precise, you should do performance diagnostics: This involves recording your heart rate, power output (watts) and maximum oxygen uptake. You can use this data to optimise your training.
THE TEST DRIVE
Start the ride with 30 minutes of easy cranking. Then increase the pace for 15 minutes. You should find it more difficult to speak long sentences. Now it's time for the climb. Sprint up it for two minutes. Then recover for ten minutes. Then sprint up the incline as fast as you can for five minutes. The heart rate you then reach is your maximum heart rate.
YOUR AREAS FOR HEART RATE TRAINING
RE - Regeneration
50-60 % of the max. high frequency
Localised blood circulation improves in the compensation area. The breakdown of damaged muscle tissue is accelerated. Ideal: after races. Training duration: 60 to 90 minutes.
G1 - Basics 1
60-70 % of the maximum high frequency
G1 rides should take place on the flattest possible terrain. Ideal: in preparation (December to March). Training duration: 2 to 5 hours.
G2 - Basics 2
70-80 % of the max. high frequency
Increase capillarisation: this allows your muscle to be better supplied with oxygen. Ideal: March to October. Training duration: 10 minutes to 2 hours.
EB - Development
80-90 % of max. high frequency
With the training units in the development area, you optimise your aerobic-anaerobic range (threshold performance). Ideal: start 8 to 6 weeks before the competition. Training duration: 3 to 20 minutes.
SB - peak area
90-98 % of the maximum high frequency
Training takes place at race pace - lactate tolerance improves. Ideal: start 6 weeks before the competition. Training duration: 30 to 180 seconds or 20 minutes.
