When starting a new season, the first few weeks in any training program are usually devoted to basic things, some as simple as just building the habit of spending continuous time on your bicycle. Nothing fancy and hardly exciting, this period nevertheless is very important, since it will prepare you for upcoming loads. So try to concentrate on these simple things.
The following equipment may help your concentration, and will make this dull training more exciting. At this point I am assuming that you will be training indoors. Personally, I don’t recommend cycling outdoors when the temperature is below the upper forties.
• Cycle trainer / stationary bike selection: well, this is where everything starts. Serious training requires quality equipment, so there are several things you should check before you select one.
o Adjustable seat position / seat/saddle quality: in cycling the saddle is probably the most important part of the bicycle. If you are uncomfortable or in pain, nothing else can change your experience regardless of how expensive, advanced or light your bicycle or equipment is. Avoid saddles that are too wide or padded. They are actually not that comfortable during a long ride. And their shape usually interferes with proper technique, which reduces the effect of your effort. Best solution: a simple cycle trainer is usually a better training partner than many of the more sophisticated stationary bikes. Even with simplest unit you still preserve your seating positions, proper placement and connection with pedals which are already mated with your shoes, and calibrated resistance through you regular shifting options. This of course not a full substitute for a good road ride, but most definitely a working one for training purpose.
o Cycling Shoes: In cycling you want to make sure that your shoes are attached (rigidly) to the pedal since this will allow you to add significant additional power to your cycling while pulling up during the cycle. When riding a road bicycle, cycling shoes serve another function as well. They protect your feet. Most shoes now have a very rigid sole. Metal plates were used in the past for that purpose; but in today’s hi-tech world, carbon fiber offers a lighter solution, while offering the same, if not better protection. Last year I observed that many riders were wearing sneakers or running shoes. If it were up to me, I wouldn’t allow this for a ride longer then 10 miles. Period. Add to this a couple of good hills and your feet can be damaged for a long time. So, proper shoes with clip pedals are very important. If you are not comfortable with clips – use mountain bike shoes
o Tension / Resistance control: The ability to change this is crucial. Usually all trainers and stationary bikes have this feature. However, but few use a consistent unit of measurement. The best units generate information in Watts (Power Output). While this is a mechanical power measurement, it is still useful for training purposes, since in most cases power can be directly connected to speed. 3S provides Power Output targets for each training effort every day. So if you have a Power reader, you should be OK. (Note: this may be different on the road in spite of the recent popularity of power tabs, but we’ll talk about that another time).
o Heart rate monitor: a critically important tool. The simplest will usually work just fine, and many stationary bikes come equipped with one. The idea is to be able to check your working heart rate, and try to stay in the suggested zone. But be careful not to fall into the trap of generic heart rate zones. Defining energy zones is much more complicated than what it appears to be on the surface. If you are interested in this subject, we will publish our article on Heart rate training next week.
That really is about all you need to know for now, except maybe for a brief mention of cycling shorts. It goes without saying that if you want to be comfortable during a long ride (and anything longer then 10-15 minutes may fall into this category), cycling shorts are a must!
So just stay somewhat close to the plan for the first couple of weeks, knowing that your workouts will get progressively more challenging and a whole lot more fun. Just follow our first natural rule… make your progression gradual.
My personal training notes
This is the fun part now. Like many of you, I’ve been forced to use a trainer during the winter months. And until now, I haven’t done much exercise. So, my personal reaction and experiences will be relevant to others my own age (I’m 54 right now).
My first two workouts:
Day one: by the time I set up my bike on the trainer my heart rate was already slightly above 100 BPM (my resting HR this time of year is around 60-65 BPM). After I mount on my bike, I usually try to stay at “high” (or easy) gear for at least 8-10 minutes. I usually accelerate slightly after the first 4-5 minutes, raising cadence and incline on my trainer. My readings at that time were the following:
Heart rate stabilized at 135 BPM, Power output ~ 150-160 Watts (I will have to devote a separate article to power output readings and interpretation), cadence – close to 90.
Given my competitive nature, I usually gradually increase the pressure by raising cadence and shifting to a lower gear so my Power output will reach close to 180 or maybe even 200. Unfortunately, there is a price to pay for that. My heart rate will react immediately, jumping to 145 bpm – a slightly uncomfortable zone for me right now. So after staying in that zone for a while (around 3-5 minutes) I slow down (by changing gears again and reducing cadence to 85-87). The effect follows immediately. In less then 20 seconds my heart rate drops to 133 – 135, a very comfortable place for me. I usually allow 1-2 minutes to recover and then gradually increase pressure again to a point where my heart rate approaches 145 bpm again. I generally repeat this 2-3 times. While doing all this, I’ve noticed that times goes by very quickly. I rode 30 minutes without noticing it much, but then I started thinking about a bottle of beer, which to me is a sign to stop riding.
Summary: try to start a similar training regimen for yourself. Apply common sense, and please, PLEASE do not push yourself too hard during the first few weeks. You may explore different levels of effort, increase cadence, play with resistance and gears. But the bottom line is simple… stay close to your individual zones according to the suggested heart rate.
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