Friday, July 30, 2010

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POLAR Heart Rate Monitors

 

Science in Sport

Continuous Intensity Increase

Workout : Continuous Intensity Increase

Goal : do a workout with a race load

Description :  Intervals sequence describe the continuous increase of Intensity you know at the end of a Race (Tempo, SubThreshold, Threshold, resistance & sprint).
Sequence example : 20' z3 - 20' z4 -5' z4-z5 1' z5

When:  to prepare early season races but avoid it during the first 2 mesocycles.

Workout profile :
  

2/3rd Stamina 1/3rd Intensity behind scooter
Workout :  Stamina Workout with last third behind scooter (Intensity)
 
Goal : realise a heavy workout with the end at race speed.
 
Description :   the 2/3rd of the duration has to be done alone ; the last third will be realized behind scooter with progressive acceleration (race simulation).
 
When: first block after first races block
  

Hill Strength and Explosive Strength

Workout : Hill climb with explosive acceleration 

Goal : fast and rapid twitches stimulation with high tension 

Description :  during hill climb, use high gear (such as 53-52x14 for a 4% gradient)

Target your effort to be in Zone 3. in the last 100 meters of the climb; use low gear to sprint
During the descent, remain on low gear to reach a high cadence (>100rpm)

When: riders not able to accelerate during Hill climb 

Workout profile :
  

Hill Climb with Accelerations

Workout : Hill Climb at high Intensity (Threshold) with short very high effort

Goal : Solicitate fast twitch in climbing position

Description :  during quite long climbs at z4 Intensity ; realize each 5’ 1’ acceleration in zone 5 
When: Rider with a lack of climb acceleration ability 

Workout profile :
  

Cadence Climb
Workout : Work at all Intensities with different levels 

Goal : Working at all intensities with medium Torque 

Description :  during hill climb, increase your intensity using cadence increase. 
You will work both aerobic/anaerobic and muscular coordination. Note that higher will be the Intsnity and shorter will be the effort duration. Try to pace your effort to be at the higher Intensity when you reach the top of the hill. 

When: race season


Workout profile :


note : tpm =rpm
  

 

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