Get­ting fit­ter us­ing Strava: the facts

Cycling Weekly - - Fitness -

■ To get the most from Strava’s fit­ness func­tions, you need to record all your rides con­sis­tently for at least six weeks.

■ Record­ing heart rate and power data on Strava turns the app into a highly in­for­ma­tive train­ing aid that can chart your progress and help plan fu­ture train­ing.

■ Data is gen­er­ated us­ing either your Suf­fer Score (based on HR data) or Train­ing Load (based on power) or com­bi­na­tion of both.

■ Strava’s fit­ness mea­sure­ments are all based on sci­en­tific re­search, al­low­ing you to an­a­lyse your data in an-easy-tounder­stand way. The model was orig­i­nally de­vel­oped by Dr Eric Banis­ter in 1975 and later ap­plied by Dr Andy Cog­gan.

■ A sim­ple way of think­ing of your form i.e. how well you are likely to per­form in an event, is your fit­ness mi­nus your fa­tigue.

■ Fa­tigue is more re­spon­sive than fit­ness. Your fa­tigue score goes up quickly af­ter a long or hard ride, but comes down quickly with rest.

■ The level of fa­tigue at which you per­form best is highly in­di­vid­ual. For some peo­ple, too much rest can lead to feel­ing slug­gish, whereas oth­ers need a lot of rest to feel fresh. Keep­ing a di­ary of how you feel and mak­ing a note of your Form Score on the days when you feel great will help you learn to judge the bal­ance be­tween fit­ness and fa­tigue.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.