U SING A T RAINING L OG Keeping track of your training—and using the information to improve—is an important part of any training program. How do you use the information? Not many riders keep detailed training logs, and even fewer know what to do with a year's worth of information. Analyzing a training log is crucial to learning from your mistakes, understanding your successes and getting better each year. Use the form at the bottom to record ride information. AND H EART R ATE Most cyclists have limited training time and want to maximize the efficiency of their training schedule. Max VO2 occurs at 90% maximum heart rate. Typically it’s best to ride for about 60-75 minutes for an intense session doing 5-8 intense intervals. Recovery rides are usually 60 minutes, and long rides are 2-3 hours. On all training rides, it is best to keep your cadence at 90-95 RPM. Suggestions for Using a Training Log Use an electronic diary. Record heart rate levels. Keep record of your body statistics. Record how do you feel. Schedule rest days. Regularly review your diary. T RAINING I NTENSITY TRAINING LOG FOR THE WEEK OF Click here to enter a date. MILES D U R AT I O N AVERAGE SPEED AVERAGE HR H OW I F E LT Enter miles Enter hours Enter avg. speed Enter avg. HR Select how I felt Enter miles Enter miles Enter miles Enter miles Enter miles Enter hours Enter avg. speed Enter avg. HR Select how I felt Enter hours Enter avg. speed Enter avg. HR Select how I felt Enter hours Enter avg. speed Enter avg. HR Select how I felt Enter hours Enter avg. speed Enter avg. HR Select how I felt Enter hours Enter avg. Enter avg. HR Select how I Other Heart Rate Factors When in the middle of your most intense training season, it is normal for subsequent heart rate recoveries to be less. The important heart rate is the next morning when you get up—resting heart rate. Your resting heart rate can be monitored to assure you are adequately recovering and not overtraining. speed Enter miles Enter hours Enter avg. speed felt Enter avg. HR Select how I felt
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