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Featured Article:
One of the big secrets of high performance training is regular fitness testing. This article will give you the tools to test yourself and evaluate what the results mean.
Testing will give you your anaerobic threshold, a good indication of aerobic fitness and,if you have a way of measuring, your power at threshold. You can then track if you are improving and by how much. As well, workout intensities are based your actual fitness rather than a theoretical percentage.
While there are a number of testing protocols for the cyclist, I prefer to use the "Carmichael Field Test" for its simplicity and ability to do it in the real world. This is 2 eight minute time trials with 5 minutes recovery between them. You can do this test outdoors, doing it on the same course each time, or on an indoor trainer. If you have an indoor trainer with enough resistance then this would be your best option as all of the variables such as wind and temperature are taken out of the equation. If done on a trainer make sure that the resistance is set the same each time to give an accurate comparison of fitness changes.
To do the test you will need a heart rate monitor that has a lap function and will give you average heart rate and total time for the lap and a bike computer that will give average speed and distance. Most bike computers don't have a lap function so you will have to reset your computer at the beginning of each test. As well it is helpful to have someone help with recording your information and hold your bike up so you can start with your feet in the pedals.
If you do the test outdoors find a loop course that is relatively flat. A paved running track at the local high school is ideal. Make a note of weather and wind conditions as this will have an effect on average speed.
Warm up for 20 minutes with three 30 second hard efforts to activate the lactate system.
Then from a standing start (clipped in with someone holding you up like a time trial) go as hard and as far as you can in 8 minutes. Get up to speed over the first 30 seconds and then try to hold the highest average speed you can.
Hit the lap button after the 8 minutes and ride easy for 5 minutes. Call out to your helper your average heart rate for the interval, average speed and the distance covered.
After your 5 minute recovery, get set and do it again. After the interval, record your average heart rate for the interval, average speed and the distance covered.
Ride easy to cool down for 10-15 minutes.
As you get fitter you will be able to go further during each test as well as be able to do the tests with a higher average heart rate. In addition to tracking your progress the test is important in setting your training zones. The higher average heart rate you can sustain leads to all of your training zone bumping up.
If you use a Powertap, then when you download your file you will see your two time trials very easily when you look a the graph of that workout. Highlight the first time trial and look to see the average wattage and heart rate. Do the same with the second, jotting the numbers down.
Now comes the math.
Functional threshold heart rate and power
Add the average heart rate of each test and divide by 2. Take this number and times it by.95. For training purposes, this will be within a couple of beats of your anaerobic threshold.
Add the wattage from the first and second test and divide by 2. Take this number and multiply it by.9. This will give you your functional threshold power.
Example: Test 1 Average HR 172 bpm - Test 2 Average HR 169
182+169/2=170.5
Anaerobic Threshold 170.5*.95=162 bpm
Aerobic Training Zone
To train your aerobic system you have to train below your anaerobic threshold. By knowing your threshold your aerobic training zone can be accurately calculated. Training at the right intensity will give the quickest results.
Take the Anaerobic Threshold and multiply by.9 to get the top end of your aerobic zone and multiply by.8 to get the lower end.
Example: Topend of aerobic zone 170.5*.9=154
Lowend of aerobic zone 170.5*.8=136
Typically, training zones have been based on a percentage of your max heart rate but this is difficult and painful to accurately figure out. Basing training zones on functional threshold will yield much better results as your threshold will change with training so your zones will change with it.
It's in you to become a better cyclist. Helping you get there is my goal. Equipment, riding skills, fitness and nutrition all have to be dialed in to reach your potential. To take your next step on that journey visit http://www.cyclecambridge.com
The World's Best Cities for Bicycle Riding
Whether it's by cycle or mountain bike, you will find the following cities a joy to get around in:
Amsterdam, Netherlands
By most accounts, Amsterdam comes out on top as the most cycle friendly city. It's hard to argue when 40 percent of this city's commuting is done by bicycle. A large network of bicycle routes and serious attention given to theft prevention and substantial bike parking encourage the Dutch to move around by bicycle. The Netherlands' flat landscape also helps! Public bicycles are also available for rent.
Copenhagen, Denmark
Trailing Amsterdam by just a little, almost a third of Copenhagen residents get to work by pedal power. The hippy community of Christiania have actually banned cars from their precinct. In the centre of town a deposit secures you a public bicycle to get around, when is then returned when you drop off the bike at one of many bike racks around town.
Barcelona, Spain
Barcelona authorities are also intent on increasing options for cyclists in their city. These include a 100 location strong public bicycle service, development of secure underground bicycle parking stations, optimisation and improvement of existing bicycle routes, and the promotion of bike usage with the hosting of a "Bike Week".
Portland, Oregon, USA
The community in Portland promote cycling by means of a network that has quadrupled in the last twenty years (as has the number of cyclists), provision of bicycles for commuting to low income adults and plans for even more bike lanes. No wonder Portland is considered the bike capital of the USA.
Trondheim, Norway
The world's first bicycle lift can be found in Trondheim, Norway. Since it's opening in 1993, the Public Roads Administration has been encouraging locals to get around by bike. A metal line runs up an ascending street, with the rider balancing one foot on the bike while the other is pulled along slowly but surely up the hill, while attached to the metal line's pulley system. A tough hill is therefore no longer an excuse to not cycle around town! Nearly one in five locals commute by pedal power (possibly with a little lift power too!)
Beijing, China
Chinese cities are synonymous with bicycle riding. In Beijing, the huge number of bicycle riders are catered for with wide bicycle lane networks that are barricaded off from the main road, so that they are for the exclusive use of cyclists. With the dramatic rise of the motor car in China, these allocated areas are very important.
Boulder, Colorado, USA
Local authorities in Boulder have put bicycle transport at the forefront of their infrastructure planning. This can be seen through a Boulder Safe Routes to School programme, bike lanes on almost all major roads and a healthy budget spend on maintaining and improving Boulder's cycling network.
Berlin, Germany
Cyclists in Berlin can simply plug in a departure point and destination into a local website to be given the best cycling route for that journey. Like other cities in this list, those responsible are expanding the bike lane network to build on the doubling of bike commutation experienced in Berlin over the past decade.
Dedicated cycling lanes in the above cities can be enjoyed by both youths on bmx bikes and adults on road bikes.
About the Author
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i have a 44:16 for bmx gear ratio. . .its new its oiled but its hard to pedal. what shoul i do?
i have 44:16 gear ratio. my bmx is a month old. i oiled it but even at flat land , when i pedal , i feel the strain on my knees. when on the uphill part about more or less 40degree angle i need to stand up. . .i need help . shoul i switch to a 36:16? help.
should i replace the front or the rear sprocket? why should i replace front or rear?
i tried 18t before . . .it was hard. . .
Switch to a larger gear in the back, the problem is the ratio is too high. Try like an 18T or 20/22T while keeping the 44 on the front.
Lynch, Yorke still out front
Belmont Primary students Tasheana Lynch and Rashon Yorke have exited on top after riding unbeaten at the 2010 National Sports Council BMX Primary Schools’ Cycling Championships at Bushy Park on Monday.
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