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Regarding zone training

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Regarding zone training

Old 03-27-15, 07:00 PM
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Regarding zone training

I've been riding almost a year and progressing well, but I'd like to get onto a specific training plan. I'm about to buy a more legitimate bike computer with a heart rate monitor (likely a Garmin Edge 500 but I'm open to suggestions if you have any). I'm not aware of training for cycling except that I googled "zone training cycling" and see that it has something to do with using a measurement of your heart rate after a specific length of time and applying a formula. Anyway, I wanted to make sure the information i read wasn't subjective so...do you have a suggestion for a source that gives how to acquire these figures and how to apply them to a training regimen? If you could supply links or at least point me in the right direction I'd really appreciate it. Thanks!

I did attempt to find this information on the forum but even the sticky's reference "zones" in the first few paragraphs without definition. Sorry if the information is available here and I overlooked it.
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Old 03-28-15, 12:52 PM
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One of the standard texts is The Cyclist's Training Bible by Joe Friel. Joe has an intro to the subject here:
Joe Friel's Blog: A Quick Guide to Setting Zones
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Old 03-28-15, 04:09 PM
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Chris Carmichael has a system calibrated off a pair of all-out 8 minute efforts which are logistically and physiologically easier to accommodate than Friel's 30 minute time trial.


His book _The Time-Crunched Cyclist: Fit, Fast, Powerful in 6 Hours a Week_


includes separate plans preparing for races and long distance rides for both new and experienced riders.

Whatever you do, skip the heart rate formulas (ex maximum is 220 - age) because people vary too much (two standard deviations get you between 196 - age and 244 - age) to be useful

Carbonfiberboy's recomendation of Friel's training bible is great - that's the canonical reference for cycling training.

Regardless, pay attention to the lower intensities too. You need rest days to be fresh enough for your hard efforts, rest weeks to allow for super compensation, and rest months. One workout past zone 4 a week can deliver better results than more.

Last edited by Drew Eckhardt; 03-29-15 at 03:15 PM.
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Old 03-29-15, 06:05 PM
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Thanks to you both; exactly what I was looking for.
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