Graham McArthur
Posts 15
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"Id aim at around a heartrate of 150ish for 4 minutes then crank that baby upto 185+ for 1-2 minutes (age dependent), trying to achieve a total time spent at 185+ for approx 20 or so mins. You'll be flying in no time! Plus its great training for attacks."
Not if his max heart rate for cycling is 170. Excellent post that describes the process well, however care must be taken when giving specific heart rates as a measure of intensity because they are not accurate nor the best method of measurement - particularly when the max HR of the athlete has not been provided. They are a guide only. A percentage of Power is much better (particularly when combined with HR, gear & cadence). Also you will need to know what the athlete is training for. Just training to go faster is not specific enough. Riding your bike 3-4 times a week will make you relatively faster to a certain extent. There is speed and there is speed. Are you after cruising speed, top end speed, max speed, leg speed, road sprint speed, hill climb speed, speed for bridging a gap, TT or pursuit, track sprint, kilo, kierin etc. To develop these areas you will need a varied and progressive set of specific ergo sessions over a period of tome. Speed is the hardest part of cycling to develop and can not be done fully with the basic aerobic power efforts as describe above.
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