Often people underestimate just how much a great cycling coach UK can do for you when you are training. Having a good coach can help you achieve personal goals, learn better techniques and boost your performance whether that is for races or personal development. One method a coach might use to improve your cycling performance is the effective measuring and monitoring of your heart rate. There are fancy toys on the market that can do this, but if you would rather not spend a lot of money on such things you can do this yourself and with your coach. Sometimes a coach with experience and training far outweighs any gadgets you can buy!
Three measurements to take - Before you start training there are three measurements that are needed to get the most out of it. These are;
- Resting heart rate
- Lactate threshold
- Maximum heart rate
Your trainer or coach can help you with taking these or guide you on how to do it but here below we also cover each one and how to take them. The more accurate you are with these measurements the more effective any heart rate cycling training will be.
Measuring your heart rate - When measuring your heart rate or HR, it should be when you are resting. Before you even get out of bed one morning and choose a time when you wake up naturally rather than being woken up by an alarm or someone you live with. This means you are more likely to be in a completely relaxed state and get a more accurate reaching. Just take a pulse reading and then count how many beats there for 60 seconds and record it for your cycle coach. This is your resting heart rate or RHR.
Measuring your lactate threshold - The lactate threshold is the more uncomfortable measurement you need to take and having a coach or trainer on hand is needed, as it is quite hard to do on your own. If they are not available have someone you love with or train with there with you. You can take it on the road or a turbo trainer but the latter way is a bit easier. Warm-up with stretches and cycling for 15 to 20 minutes. Then ride hard, for half an hour. Your average heart rate over the last 20 minutes of that hard ride is going to close to your lactate threshold. There is a bit more to this part and having your cycling coach UK would help.
Measuring your maximum heart rate - Then you need to measure your maximum heart rate or MHR. That means pushing yourself to your absolute limits, so you should talk to your coach and your doctor about it first. You can go outside and do some uphill cycling or do it indoor. Warm-up and do as you would for the lactate threshold test then go extreme as hard as possible uphill for a minute to a minute and a half, then take 30 seconds to recover repeat again for a minute to a minute and a half and you keep repeating this until you have no more in you. Then you or your cycle coach counts your beats in one minute at that is your MHR.
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