Feb 3, 2012

The components of fitness assist in establishing the basis of a riders training prescription. The various components should be incorporated into a riders training, Table 1 and Table 2 below can be used as a guide to the relative importance of each component. Aerobic Endurance – the ability to maintain continuous activity for extended periods of time and is directly related to the level of sustainable power output. Aerobic endurance is...

Feb 3, 2012

Stuck for ideas on what to write this month’s article on, I took a long ride to mull it over. While battling the elements and the traffic it dawned on me that I didn’t know the rules of the road to an extent that would cover me should the need arise. With some research into the subject and some help from a very interesting and enlightening article I read at www.bikehub.co.uk, I’ve picked out and highlighted some of the more relevant...

Jan 19, 2012

Heart Rate Zones In order to structure training more accurately and to analyse sessions effectively, Heart Rate zones have been developed. The table below shows the 1-6 HR zones used by British Cycling. There are alternative models that use more or less HR zones and arguably the three broad zones of basic, intensive and maximal would be sufficient for most ages up to regional level competition. Training Zone % MHR % VO2 Max Power...

Jan 5, 2012

In a review of laboratory and field studies on the effects of setting goals when performing tasks, Locke, Shaw, Saari and Latham (1981) found that in 90% of the studies, specific and challenging goals lead to higher performance than easy goals, “do your best” goals, or no goals. Goal setting determines long-term goals that you want; it could be a dream, ambition or objective. Intermediate and short-term goals are the steps or...

Jan 2, 2012

Drink Anyone? Staying hydrated is essential for everyone, but cyclists have an even greater need to maintain proper hydration. Water is the most important nutrient for life and has many important functions including regulating temperature, lubricating joints and transporting nutrients and waste throughout the body. Staying hydrated is particularly important during exercise. Adequate fluid intake is essential to comfort, performance and safety....