The first riding best cycling heart rate monitors appeared over 35 years ago, and since then cyclists have a reliable way to increase the effectiveness of their workouts and constantly monitor their physical condition.
The company Polar Electro in 1977 introduced the first device to help track the rider’s pulse. It was somewhat inconvenient because of the wires stretching from and to the monitor, but that all changed in 1982 when wireless technologies emerged that brought new problems. So, it was quite often possible to see a rider sitting riding best cycling on the side of the road in bewilderment – the device showed that the athlete had already had a heart attack, although the whole thing was in the influence of the power lines on the sensor. There were also situations when the heart rate monitor did not display the indicators of the riding best cycling himself, but of his comrade, traveling a few meters ahead.
Heart rate monitor
Fortunately, all the difficulties of wireless technologies are overcome, and the prices of devices are reduced, so now everyone can afford a heart rate monitor, including as part of other devices – a GPS navigator, a bicycle computer, a clock, etc.
How does the heart rate monitor increase the effectiveness of training?
There are many opinions about whether the heart rate monitor helps improve athletic performance, or is it just one of the tools for analyzing riding best cycling the overall physical condition of a cyclist. Nevertheless, these devices have several undoubted advantages:
- Makes objectivity in the coach’s judgments about the effectiveness of training;
- Helps beginners to understand their body and thus avoid anaerobic overtraining;
- Helps to “dose” energy expenditures on competitive tracks and leave strength to the final spurt;
- Allows you to analyze the status of the athlete during the race and on the basis of these data to make a suitable training program;
- It allows you to notice the overload of the body in time and give it a rest.
With all the effectiveness of heart rate monitors and have drawbacks that must be considered:
- The inconsistency of data with real conditions, for example riding best cycling, different pulse indicators when cycling in a quiet mode and under increased load;
- There is no hard evidence that the heart monitor itself can improve athletic performance;
- Too much information flow, especially from improved models that remove absolutely all indicators of a cyclist. It is difficult to identify really important figures that help increase the effectiveness of training;
- Pulsometer indicators often lag behind real heart rate indicators for a period of 15-30 seconds. up to 2-3 minutes;
- Distracted by the device, the cyclist can create an emergency situation on the road.
How to define training zones?
The main rule when using riding best cycling a heart monitor is to correctly define your training zones and, according to them, draw up a training program.
Training zones determine the intensity of pedaling and the use of various physiological systems that supply energy for a particular regime. Each cyclist has its own zones depending on the heart rate (HR).
There are several riding best cycling methods for determining training zones; one of the most popular is based on maximum heart rate indicators, which can be identified in a 20-minute test and best cycling navigation apps. The data obtained is also called the anaerobic threshold. As you train, the threshold rises and the training zones shift, so it is necessary to periodically conduct a new study of the maximum heart rate.
Many people, especially riding best cycling for beginners, do not trust calculated figures and prefer to find out their maximum heart rate “in the field”. For this, a steep slide is selected, and the beginning cyclist pedals upwards with all his might until he feels that he is going to explode or fall. Such “researchers” are wrong for several reasons:
- In old age without medical support such an approach can lead to sad consequences;
- The figures are far from reality, because, among newcomers, few can really squeeze the maximum effort out of themselves. All riding best cycling achieve is a decrease in the psychological and physiological comfort of the body.
Each of the six training zones increases the ability of a cyclist in different ways. With regular trips, the athlete must pass through each zone, without reducing the intensity of the load, even in the offseason.
Active recovery riding is used before or after intense loads or races. The cyclist needs to restore the body, make sure that he has riding best cycling the muscles and blood of the by-products of increased stress. If you correctly alternate the recovery ride and increased the load, the body is restored ready for a more intense ride.
Training endurance is essentially training the body’s ability to supply energy to the muscles. During this ride, the body’s fat content decreases, its overall condition and resistance to physical stress improve.
The aerobic system is the main supplier of energy to the muscles; therefore, during cycling competitions, it is mainly riding best cycling she who is involved. The cyclist needs to train the body’s aerobic ability to quickly pass smooth sections of the competitive track and gentle rises.
Lactate threshold is achieved when training with a very high load, for example, when taking a steep climb. Anaerobic lactate system is used to supply energy to the muscles.
Maximum aerobic exercise is responsible for the body’s ability to respond adequately to increased stress. This training is better to take riding best cycling place after the full recovery of the body when the cyclist is sure that he can give everything 100%. Usually, the period of intensive pedaling does not exceed 3-8 minutes, depending on the level of training.
Anaerobic exercise involves an anaerobic lactate-free system that is able to supply energy to the muscles for no more than 30 seconds. Usually, on the track, this means a finishing jerk, overcoming obstacles or taking “sticks” – very steep, but short climbs.
How does a heart monitor avoid overtraining?
Overtraining is riding best cycling condition of the body when it does not have time to recover, and instead of improving the results, their deterioration is observed. Signs of overtraining are:
- Insomnia or restless sleep;
- Unexplained weight loss;
- Increased heart rate at rest.
Resting heart rate is meant the normal pulse of a person when he is not engaged in any vigorous activity. Like the workouts, this figure decreases, because improves the overall condition riding best cycling of the cardiovascular system.
Correctly measure the heart rate at rest only in the morning immediately after waking up, without getting out of bed.
It is necessary to regularly measure the normal pulse in order to notice deviations in time. If the deviation is more than 10% for several days in a row, this is a clear sign of overtraining.
A simple test riding best cycling tips will help determine the degree of body fatigue – climb a bike on a low hill at the pace you usually climb it, and follow the pulsometer during the climb. If your legs get tired by the end of the climb, and the heart rate on the heart rate monitor is higher than usual, you need a full day of rest from the bike.
If only your legs get tired of only the pulse becomes more frequent and riding best cycling, your body is not fully rested yet, and you are shown only a calm recovery ride.
Most professional athletes use heart rate monitors to determine the effectiveness of their workouts. It is also recommended to use riding best cycling these devices for beginners in cycling who are not able to soberly evaluate their capabilities. Adults over 50 and people with disabilities in the work of the cardiovascular system heart rate monitor are extremely necessary, because the health and life of an athlete may depend on it.