Last post we talked about 3 scenarios when riding your bike that a bike computer with speed/ cadence doesn’t do the trick. Crossing over from road to mountain, weather and road conditions and frequency of workouts.
For all the variations mentioned a heart rate monitor can be used to asses your workout no matter the conditions. Just because you are peddling slower doesn’t mean that you are getting any less of a work out.
The heart rate monitor is the most efficient tool in order to measure the intensity of your workout. The frequency and duration of your work out is done quite simply by a stop watch. The other factor is learning how to read and react to the information that the heart rate monitor give you.
“How to use a heart rate monitor” article on Active.com states that “until you learn what the numbers being displayed mean the heart rate monitor is just a “gee wiz” toy. To give the numbers meaning you need a reference point, a heart rate unique to you at a given level of intensity.”
The numbers you need to know:
- Functional Threshold Heart Rate (FTHR) – Wear your heart rate monitor to warm up and then run 30 minutes at race pace.
- Resting Heart Rate- this is easily measured when you first wake up. If done consistently, an increased resting heart rate can mean that you are over training.
- Maximum Heart Rate (MHR) – Runners World Magazine uses the following formula: 205- (.5 x your age)
Why don’t you figure those numbers out and comeback next week for some recommended products as well as commonly made mistakes
Here is a video that Lexus did using a heart rate monitor that we think you will get a kick out of!
Here are a 3 tips that will allow to you boost your abilities to maintain a faster speed for a greater amount of time:
1. ILTs (isolated leg training)
Its sounds just like what it is. You can take one foot off the pedal and hold it 6 – 12 inches from the bike. This will then force one leg to do the work that both would normally. Doing this will eliminate dead spots. (points in your pedal stroke where there is no force being exerted) You will want to start with 30 second intervals and eventually move to 60 second intervals. Then you can take the drill to the hills when you are used to the flats. If this is that case for you make sure that you have your pedal technique down because you could ruin yourself doing inproper technique up hills.
*this is a norm for riders to do indoor during winter months
2. Eliminate Coasting
There are more times then we recognize that we are coasting. As a test you can choose a route that is flat and has as few stop signs as possible. Try and do the ride with 30 minutes of non-stop peddling. If or when this becomes easy double the time and maintain the constant power to the peddle.
3. Love what you fear: hills
For the cyclists that are not looking to improve, hills can become their worst enemy. For those, like yourself, that are looking to improve they are your greatest tool.
Hill repeats are a great technique. Heart rate monitors are the way to measure this exercise. Check out this site
if you done have one. Pick a hill that takes 3-5 minutes to climb
. Do it the fastest you can while staying in Zone 2 and play with the gears to see what helps. If you dont have a heart rate monitor, focus on 80% effort. Spin for a cool down at the bottom of the hill and then repeat. 3-5 times should do it for you.
Here is a video that can give you some more ideas:
Here is the link at the Active article that inspired this post. Please let us know if there is anything that was left out or could answer the questions that you have.
Proper hydration can be an issue for most athletes. With dehydration comes the break down of body mass and the rise of our core temperature. With every percent of body mass we lose our heart beats 5 times faster per minute. If our heart rate continues to rise then our performance will be compromised and we can even put ourselves in danger. The advantages of hydration can be dramatic in your ability to perform. Here is a video that talks about the performance advantages of hydration.
Hydration Supplements are products that can be added to your water to enhance the amount of electrolytes. Electrolytes aid in your body’s heart and nerve functions, muscle control and coordination and your bodies ability to absorb fluids. Strenuous exercise will deplete your bodies number of electrolytes.
One dilemma of electrolyte rich drinks is that they also contain plenty of sugar as well. This gives you unneeded calories as well as a bigger mess to clean up in your water bottle or even worse in your water bladder.
Camelback has launched the sugar-free effervescent tablet. The Lemon-lime and Berry flavors are caffeine free while the orange flavor is caffeinated. On tablet can be used for every 24 ounces of water. They come in a container of 10 tablets.
Noble Sports carries the tablets and below you’ll find a couple reviews you can read before you come.
Mountain Bike Review said “All in all, I really liked Elixir, it was great tasting, was refreshing, easy to use, left no residue, had no overwhelming sugariness, and extended my athletic performance and recovery. The major benefit, outside of the electrolyte replacement, was that is made me drink the required amount of water on a ride”
Gear Junkie felt “Overall, I am a devotee to the category of effervescent electrolyte tablets. The small tabs make getting sodium, potassium, magnesium and other performance enhancers into your system as easy as plunking a tablet in water. A final bonus: The sugar-free tablets do not gunk up a water bottle or hydration reservoir like sugary supplements can.”
There are few people in this world that dont enjoy going down a great trail and might even become a little more competitive than normal.
But what if you have to go uphill that erases excitement real quickly not to mention evaporates your desire to race.
To encourage your drive to ride anywhere and even fuel you to participate in the mid week mountain bike race here are some tips:
1. Stay 0n the saddle- there is no better way to build your leg strength and stamina.It also teaches you the importance of body position and the relevance to the traction that your rear wheel is able to hold.
2. Try and try again- If you can get through a certain section without losing traction or feeling like you are going to pass out…start over again from the bottom.
3. Keep your eyes ahead of you- As painful as it might be to keep looking at the hill you have to conquer, when your eyes are ahead you can see critical parts that offer a unique challenge, and scan the line that offers the most grip and the least hassle.
Here is the link to an article that can confirm what I just told you
For more on breathing techniques here is a video that can help out
Come join us tomorrow and every week at the weekly race series at sundance and soldier hollow
Have you ever had a bike fit?
Do you ever get pain in your shoulders when you ride?
What about pain in your lower back?
There are a number of problems that can be solved when a bike is properly adjusted to your body.
The measurements that are taken into consideration when performing a static bike fit (in a stand stil position on your bike) are the positioning of your hoods, handle bars, the angle of your knee in relation to the ground and your hip joint, your seat position and your seat post position.
Geoff and Jamie at Noble Sports can help you with your static fit. This can dramatically increase even the comfort you feel as you ride. It should not be a painful experience. 8014910484. Call us to set up your static bike fit.
For more information here is an article to check out
If the shoe fits… of couse you should keep it.
If the shoe doesn’t quite meet your expectations then return it in up to 30 days and you get a full refund.
This is the Shimano footwear guarantee.
If you have ordered your shoes online and they have been a perfect fit then you should consider yourself one of the lucky few. There are some big differences in how you would size and fit an athletic shoe as opposed to a bike shoe.
1. While an athletic shoe will need to have some room in it to adjust for motions like running and so you would size them up. Bike shoes should not have the same amount of space in them. On a bike there is a repetitive motion of your foot moving forwards and backwards and if there were too much room your foot would be doing its own version of a slip and slide making bruising and blistering a constant companion.
2. Most athletic shoes aren’t velcro. Shoe laces allow for a finite adjustment in tightness. If you were to apply the same amount of pressure to your velcro straps then you could easily cut off circulation in your foot. Too loose and you have heel lifting going on with another easy way to make blisters your constant companion.
3. Athletic shoes do not have a hard plastic sole. There will not be nearly as much, if any, flex in your bike shoe. This will most definitely affect you perceptions on how they fit.
Come into the shop and we can go through our checklist on how to properly fit you to your bike shoe. Then you can take the 30 day challenge to see if it really is the best fit for you.
You can also check out this article to do some more research
Summer usually marks the time where you no longer need the layers for the early morning rides. With all the layers that can be shed should gloves be one of them? While the winter gloves no longer have a place, fingerless or vent gloves still have a utility for many. Here are a couple of reasons to wear gloves in the summer:
- Padded gloves relieve pressure on the Ulnar and Median nerves that run down the underside of the forearm
- Pressure on the median nerve is what causes Carpul Tunnel Syndrom
- Gloves improve your grip and control especially on hot summer days
- Shock Absorption – Would you wish that you had gloves on the last time that you went on a bumpy ride or even took a spill?
-While some may consider calluses to be the mark of manliness there are plenty that would prefer to prevent blisters that would result in calluses and overall discomfort
Ryan C at Noble Sports swears by the Pearl Isumi Elite Gel Vent glove as the best road glove in the universe
Why do you use gloves and if so what kind?
Come by the shop to try on a pair of the Pearl Isumis and try them out for yourself