Zone 3 training typically refers to a specific heart rate zone used in cardiovascular exercise training. It’s generally considered to be a moderate intensity effort, where your heart rate is elevated to about 70-80% of your maximum heart rate. To determine your maximum heart rate, subtract your age from 220. For example, if you are…
Zone 2 training refers to a specific intensity range used in endurance sports training that’s usually based on heart rate. It is often referred to as the “aerobic zone” since it refers to moderate-intensity exercise that can be sustained for longer periods of time without excessive fatigue. Training in this zone is one of the…
Being down and out with an illness is hard but training too soon after an illness can set you back further.
If you increase power in your pedal stroke, you’ll become a much more efficient rider. A more powerful pedal stroke means you’ll not only pedal faster, but you’ll also be less fatigued! There are several ways to increase power in your pedal stroke, here are a few suggestions: Our weekly workouts in Zwift will help…
Getting in shape for a multi-day hike requires a gradual increase in physical activity and training to build strength, endurance, and resilience. Here are some tips to help you get started: By following these tips, you can build up your strength, endurance, and resilience in preparation for your multi-day hike. Remember to listen to your…
Training progression will often stall for people and usually it’s because they’ve missed the mark on some crucial things needed for effective training gains.
Agility training for cycling refers to exercises and drills that help improve a cyclist’s ability to quickly and effectively respond to changes in speed, direction, and terrain. This type of training focuses on developing balance, coordination, body control, and reaction time. It can include a variety of activities such as balance exercises, drills that simulate…
Low energy availability (LEA) is a state in which the amount of energy taken in from food is not sufficient to support normal physiological functioning, including menstrual function, bone health, and immune system function. This can occur when the energy intake is low relative to the amount of energy expended during physical activity and other…
Rest days when training but are often skipped, or put off until you feel physically fatigued.. It’s hard to slow down when you’re feeling good, but they are one of the most important parts of a training plan. Below are some of the reasons rest days are so important. Muscle recovery: Physical activity, especially strength…
Preparing for your first century ride, which is a 100-mile bike ride or 100 km for a metric century, requires a structured training plan to build endurance and improve performance. Here is a general outline of a training program for riding a century. How long it takes you to prepare will depend on your fitness…