TRAINING TERMINOLOGY

We've kept the training plans' sessions as self explanatory as possible.  For those wanting a bit more information the different types of sessions, below is a complete explanations of all the different ride types, specific intervals and abbreviations used in the training sessions.

RPE Based Training

Your rate of perceived exertion is determined by a combination of intensity, duration and frequency (intensity and duration for a specific ride). Rate of perceived exertion is the ‘oldest’ way of rating your ride/ run/ race. “That was a hard ride,” always means intensity was high relative to the duration, and “that was an easy/moderate ride” generally means intensity was low relative to the duration.

Your RPE as used in FITTRACK should be scored based on your over-all ride.

Use the following to rate your rides:
RPE - Level of Exertion
0 - NOTHING AT ALL
1
2
3
4 - VERY EASY
5 - MODERATE
6 - SOMEWHAT HARD
7 - HARD
8 - VERY HARD
9 - EXTREMELY HARD
10 – MAXIMAL EFFORT

Heart Rate Based Training

When you use a heart rate monitor, you will notice that when you ride with a low heart rate the pace can be maintained for a longer period of time. Riding with a heart rate close to your maximum heart rate can only be maintained for a limited period of time. This is a very short description of why it can be useful to know your heart rate during your ride/ run/ swim. Your heart is a muscle, and like other muscles when exercising it becomes stronger. As you get fitter, your heart’s stoke volume will increase, thereby allowing you to push harder for longer.

Using a heart rate monitor is a great way therefore to monitor your ride intensity. It is also good or pacing when doing various intervals, as you will be able to hold the correct intensity for the interval duration. Although for intervals shorter than 3 minutes it is advisable to rather use RPE. This is due to cardiac lag (there is a lag time involved as your HR increases to the rate needed to supply sufficient oxygen-carrying blood necessary to maintain the steady pace).

Use the following to rate your rides:
Recovery – VERY EASY to MODERATE – 50 – 60%
Aerobic endurance – SOMEWHAT HARD to HARD – over 60 – 80%
Anaerobic threshold endurance – VERY to EXTREMELY HARD – over 80 – 90%
VO2 MAX - MAXIMAL EFFORT – over 90 – 100%

Heart rate prescribed estimation explained

The target average heart rates are given as a guide and apply to the entire session/ ride.
People vary genetically to an extent and may find their individual averages may be slightly lower or higher and so the average given is therefore solely a guide. If your heart rate is within 5 beats above or below the prescribed heart rate you are within the range.



Ride Types

Recovery Ride
Description: Easy recovery ride
RPE 6
HR 60% ave

Endurance Ride
Description: Aerobic ride
RPE 6-7
HR 70% ave

Group Ride
Description: A ride with a group of cyclists/ club ride. Generally aerobic interspersed with harder efforts.
RPE 7
HR 65-75% ave

Pre-Race Ride
Description: This ride should be done the day before your race. Extremely easy ride. Advanced and Intermediate cyclists can include 3 to 4 all out 10 second sprints.
RPE 5
HR 55% ave

Technical Ride - MTB
Description: a route with some technical challenges - include some single track, rocky climbs and descents, sandy sections, perhaps some slippery muddy parts, a drop-off or three or maybe even a river crossing!
(a word of warning - please don't attempt anything you are not ready for! You can always walk/ run over a tricky part or ride around it)
RPE - as prescribed
HR - as prescribed

Abbreviations

RPE = Rate of perceived effort (please use the RPE given for rides and intervals)
HR = Heart Rate
Ave = average
RBI = rest between intervals
rpm = revolutions per minute (cadence)
CL – Cardiac Lag – There is a lag time involved as your HR increases to the rate needed to supply sufficient oxygen-carrying blood necessary to maintain the steady pace.

Specific Intervals

FPD’s = FAST PEDAL DRILLS
Terrain: Flat to slight downhill
Description: Spin at a high cadence (100rpm +) in an easy gear. Try to keep pedal action smooth.
RPE 6
HR 60-65% ave

HC - HILL CLIMB
Terrain: Long, gradual uphill
Description: Keep pedal stroke smooth and seamless. No ‘jerky’ movements. Try to keep upper body relaxed ( no upper body swaying).
RPE 7-8
HR 70-80% ave

TEMPO
Terrain: Flat to gradual uphill
Description: An interval that is slightly harder than comfortable.
RPE 8-9
HR 80-90% ave

Muscle Tension
Terrain: Flat or uphill
Description: A slower pedaling cadence (about 50rpm) in a big, stay seated and focus on powering through the pedal stroke.
RPE 7
HR 65-75% ave

CR = CLIMB REPEATS
Terrain: Uphill
Description: a “race pace” but steadily hard hillclimb interval. Tip: Do your intervals on a climb that is in or similar to your race climb/ climbs.
RPE 8 -9
HR 75-85% ave

HILL THRESHOLD CLIMB
Terrain: Uphill
Description: a “race pace" hard hill climb effort
RPE 8 -9
HR 80 - 85% ave

HA = HILL ATTACKS
Terrain: Shorter climb with increased gradient
Description: An extremely hard interval on a steeper, shorter climb.
RPE 8-9
HR 80-90% ave (preferably use RPE for this interval due to CL)

PI = POWER INTERVALS
Terrain: Flat
Description: As hard as you can go for a 1 and 3 minute duration
RPE 9
HR 85-95% ave (preferably use RPE for this interval due to CL)

SI = SPRINT INTERVALS
Terrain: Flat
Description: Focus on acceleration, power and speed during the interval.
RPE 10+
HR 90-100% (preferably use RPE for this interval due to CL)

TI = TABATA INTERVALS
Terrain: Flat
Description: 20sec sprints (100% effort) and 10 sec rest – try to do 8 in a row. Do your best to get through it all!
RPE 10+
HR 90-100% (use RPE for this interval due to CL)

RBI - REST BETWEEN INTERVALS
Rest between intervals is the time between two intervals where you soft pedal (easy gear and/ or slower peddling) to recover before your next interval.




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