Bicycling (South Africa)

How To Train ‘Easy’

-

START WITH HEART RATE. AS A MINIMUM, YOU WILL NEED A HEART-RATE MONITOR. Determine your maximum heart rate, as near as possible – you are most likely to see it in a race or hard group ride. Never use the ‘220-minusage’ or any other formula. Set 75% of your maximum as your target average, BUT: limit deviations from this 75% by 10 beats in either direction. Here’s an example:

Maximum heart rate 177 75% of 177 = 133 During your ride, train between 123 minimum and 143 maximum

You must pedal the flats and downs, and go superslowl­y uphill; you will need to trust that this method will stimulate and build your aerobic energy metabolism capacity.

And that’s what will make you fast.

Newspapers in English

Newspapers from South Africa