HUGE DISCLAIMER NOTE HERE: I'm not a personal trainer or a cycling coach, nor do I claim to be one. What I talk about on here is just stuff that I do and has worked for me in the past. Every person is different and therefore, everyone reacts differently to training routines. If you want personal training, don't come here looking for answers because you are probably better off talking to someone who has the know-how and the experience. In other words, someone who knows what he/she is talking about, unlike me :-)
Ok, now that I got the legal formalities out of the way, back to The Blender. It all starts with a loooong warm up for me on the trainer, about an hour of a progressively faster cadence. I start at 80 rpms and work myself up to 100 rpms by the time the 60 minute mark hits. Once the hour is up, it's all between 110 and 120. Trust me, your legs will feel those extra 10 rpms! The trick is trying not to bounce on the saddle too much and keep the cadence constant. If you have a weak core like me (need to work on it) you will feel it in the middle portion of your back as well once the workout is over. Oh, I completely forgot to mention that I do the first month or so (only once, maximum twice a week) of this routine with a very light gear ratio, about 39-16 and once I'm comfortable doing the whole hour at a high cadence, then I move onto the 53-19 combination.
Well, that was about a decade ago. Today, I felt pretty good after being able to hold that pace for 41 minutes straight.
Here are a couple of pictures of the Polar HR after I finished the session, showing the AVG and MAX hear rates from today's session. I feel so old school, as power output training is the hot trend these days. In fact, my heart rate monitor is almost as old as my bike frame and I'm not 28 anymore :-)
Veo los números pero no se que significan ¿Cómo sabes cuales ritmos cardíacos son buenos y cuales malos? ¿Cómo sabes cuando es poco o cuando es mucho?
ReplyDeleteFernando, la manera ideal de utilizar un monitor cardiaco seria hacerse un test de esfuerzo maximo, para obtener la cifra a la cual tus pulmones estan obteniendo la mayor cantidad de oxigeno posible, y las pulsaciones de tu corazon a ese nivel. Con ese numero, entonces se pueden establecer zonas de entrenamiento. Otra forma mucho mas barata, es utilizar la vieja formula que nos enseñaron en clase de educacion fisica, donde simplemente se resta tu edad del numero 220, en mi caso seria 220-38=182. El numero te da una aproximacion, pero no es nada preciso. De hecho, el fin de semana pasado llegue en un par de ocasiones a 179, y no me sentia como si estuviera cerca de mis esfuerzo maximo. En fin, con el numero maximo, entonces puedes establecer los numeros que debes seguir para tu entrenamiento en base a porcentajes de esfuerzo. Es decir, entre el 60-75% del maximo esfuerzo, estas trabajando en la zona aerobica para quemar grasa, mientras que en la zona del 80-85% estas utilzando mas carbohidratos como fuente de energia. Tomando eso en cuenta, los numeros en el reloj indican que mis pulsaciones en promedio estuvieron a 145 pulsaciones por minuto o casi el 80% de mi esfuerzo maximo (de acuerdo a la formula de educacion fisica).
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