This would be a great zone to train in for the majority

This would be a great zone to train in for the majority of the time but it requires a lot of time which coupled with modern lifestyle is unrealistic for most riders with jobs, families etc. Many riders actually go into a recovery ride and put out too much energy, NIKE FREE RUN,defeating the object of the recovery ride and risking long term fatigue so keeping your wattage at or just beneath your recommended wattage is ideal. It's such an important training measurement that when you get your power meter this is one of the first measurements you will want to take by doing a zone 4 testing protocol which involves consistently going as hard as you Chaussures Timberlandcan for 20 minutes without blowing up to get your power numbers in watts right at your lactate threshold.Once you understand your zone 4/LT figure the other training zones become more straightforward. For example if you know your LT is 400 watts and your training diary says you are due a zone 1 active recovery day you can plan to do a ride at just 55% of your LT which would be 220 watts. It's not going to be pleasant but it's not going to be so difficult that you can't do it.If you're out on a ride watch what happens with your power - a lot of riders will spend too much time in zone 3 and not get into what is called the 'sweet spot' which is a very small window of 5 to 10 watts just below their LT but which they can just about hold without their body breaking down. This is the middle ground where your body can only sustain a given effort for between 10 to 20 minutes. It's where you're working at a high level of performance and it's where your body begins to break down. Taking a level 2 ride which would typically be 60-75% of your threshold wattage which in the case of a 400 watts LT would be 240 to 300 watts which in theory you should be able to sustain indefinitely, fuel permitting. As you've probably realised by now, whether you are a full on racer, a century rider or you just want to hang with the local group rides, it's really important to understand how you are training on the bike. In this article we are going to look at using zones 1,2,3 and 4 and gain an understanding of the 'sweetspot' as an introduction to using power measuring tools for an aid to bike training.If you have a power meter or you are looking at getting one then its important to understand how to use it rather than just throwing it on the bike and looking at the pretty figures. That's why it's recommended to spend more time in the zone 3 area doing rides known as 'tempo' which would be 80 - 90 % of your LT. Lots of riders are familiar with speedometers, cadence meters and heart rate monitors and while all of these are great devices they aren't necessarily indicative of what you are doing on the bike in terms of actual workload. This is an important zone because that's the effort you'll be using in an endurance ride or race but you aren't breaking down at LT so it's more sustainable. The most important thing to understand is where your 'Lactate Threshold' is, or LT for short, which we know identify as zone 4. You can incrementally increase your wattage by a couple of watts until you find this sweetspot aNike Air Max 2010 Homme t a time which may not sound like much but over a 60 mile ride those couple of watts will give you a definite advantage over your peers.Another advantage of understanding this sort of power meter training is that it gives you a really good indication of what your body is doing so that on your recovery days if you are struggling to get to your prescribed recovery wattage then you know you should be resting rather than riding.Clive Armstrong has been cycling and coaching riders for over 30 years and is always working with new methods of obtaining peak performance using cycling power meters..

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