This Saturday was our annual day of staff inservices and
team building activities.
My topic was heart rate training for spin class and my
presentation was a combination lecture and lab.
The Spinning Certification puts a strong emphasis on heart rate training and it’s my
goal in 2014 to get every rider in my classes to purchase a heart rate monitor
and wear it to every single class.
Heart rate can be a very beneficial tool for your
training. It allows you to measure the
effort of your workout and control intensity and quality without overexertion
All heart rate training zones are based on max heart rate. It is not the easiest or safest test to
administer, especially to untrained individuals so a standard equation is 220-age (male) and 226-age (female).
Please be aware that this is only a guide.
Your Age Predicted Max HR could be up to 25 beats per minute off!
Next thing to consider are your Training Zones. In Spinning, we focus on 5 different rides:
·
Recovery
·
Endurance
·
Strength
·
Interval
·
Race Day
Recovery
“Relaxation and energy accumulation.”
During Recovery, you are riding at 50-65% your max heart
rate. No hills, no jumps, only light
resistance is used. The goal of this
ride is to focus on breathing, relaxation, and circulating blood and oxygen
throughout the body.
Endurance
“Even application of energy for sustained periods.”
The next zone is Endurance.
Heart race increases to 65-75% max heart rate. This should also feel fairly easy and a pace
at which you can ride forever. This is
where you will ride when focusing on your aerobic base building. It will increase aerobic capacity, oxygen
consumption, stamina, and improve fat metabolism. A true Endurance ride is completed almost
entirely in the saddle with light to moderate resistance but variations include
standing flat, seated climb, and standing climb.
Strength
“Heavy resistance to develop muscular endurance and
power.”
During the Strength
training zone, you will be working hard for 5-8 minutes at a level between
75-85% your max heart rate. The ride
focuses on steady, consistent pedaling with heavy resistance to promote
muscular and cardiovascular development.
While seated or standing, you should be thinking strong and
powerful. There will be a point between
75-85% when you are switching over from aerobic to anaerobic activity. This will cause lactic acid to accumulate. A proper cool down and stretching/foam
rolling will be very beneficial to your recovery. [Also refer to my previous post about
Delayed Onset Muscle Soreness.]
Interval
“Speed, tempo, timing, and rhythm require a substantial
fitness base.”
The goal of the Interval training zone is to develop the
ability to quickly recover after work efforts.
During intervals, heart rate ranges from 65-92% as you increase and
decrease the intensity. There are 3
types of Intervals:
1.
Aerobic – Work at about 75% / Recovery 65%, 3 to 1
ratio (lot of work with little rest)
2.
Aerobic/Anaerobic aka Lactate Threshold – Work
85% / Recovery 65%, 1 to 1 ratio for 2 to 10 minutes
3.
Anaerobic – Work 92% / Recovery 65% – 1 to 3+
ratio
One important factor to note about Intervals: If heart rate
is not dropping to recovery in the usual amount of time, no further intervals
should be conducted.
Race Day
“Peak Performance – sustained “time trial” effort at
anaerobic threshold. Requires a substantial fitness base.”
The final training
zone is Race Day. Heart rate is
80-92%. Race Day is treated like a time trial. If riders are not 100% physically
or mentally ready, they should not participate.
Very intense. For serious riders
and training athletes only!
Take a look at the
"Energy Zone Heart Rate Chart".
I recommend recording all your numbers on a sticky note before class and
attaching it to your bike for quick access.
Happy Spinning!
For more information, send me a message or check out spinning.com.
Was planning on eight miles today but I miscalculated my route and ended up with ten. I ran past McDonalds and tried to remember the last time I was there (pat on the back Jen). The wind was at my back along the water (that never happens) and I will give props one more time to my amazing winter running jacket from Brooks for keeping me nice and toasty.
