On the other hand! you should never forget to maintain this strengthening throughout the season with a little reminder per week. As always in training! when you stop a stimulus! you lose it! This reflection applies even more to those who Power meter Handbook spend the winter in the weight room pushing iron hoping to gain strength. So yes! it is possible! but you have to continue all year round (good luck in the summer) otherwise 2 months later everything will be gone! After a good month of PPG! then yes! we can get back on the road.
On this point I would like to explain a new approach to recovery based on Joe Friel’s latest book:
He uses Coggan’s FTP concepts to determine training power zones
but before that! he focuses on heart Power meter Handbook rate. And yes! given the period! we can afford to work with it more. Exercises involving interval training are not yet the majority! and therefore sensors are phone number library not yet very useful for that. But we will still continue to look at power to validate that it increases for the same HR in the coming weeks. First test to do: a good 30 minutes at full speed where we will keep the average HR over the last 20 minutes. This will be the HR at the threshold (LTHR: lactate threshold heart rate). From there! we will have a low endurance zone between 81 and 85% of LTHR and a high zone between 85 and 89% of LTHR. Outings aimed at developing endurance will be done at the beginning in the 81/85% zone! trying to maximize the time in it (adapted courses). Regardless of the power! we focus on the heart rate in this range. Upon returning from a ride! we check its efficiency index using several concepts and the WKO software.
EF: Efficiency factor
By dividing the average normalized power by the average heart blog title generator pricing rate of the selected zone! we obtain the By accumulating hours and comparing from one week to the next! this index should increase. This means that the power is improving. When it begins to stagnate (6 to 8 weeks)! it means that the basic phase is not far from being acquired and that we can move on to more intense training.
EF
The other interesting concept is decoupling or Pw:HR in wko. By selecting an area of its track! we check how the heart rate drifts for a certain power. The more stable the heart rate is for the same power! the better our malaysia numbers list condition. Below 3 to 5% of the result we admit that it is good. This way we can see what happens for endurance over a 2 to 4 hour course.