Thursday, January 04, 2007

Back in the Saddle - Training 101

Jordan got the Aero Base Builder Spinervals 5-pack for Christmas. We did the first one last night. These workouts focus on aerobic base building by doing blue (aerobic) zone intervals with short rests in between. The aerobic zone is equivalent to the traditional Karvonen zone 3 (70-80% max heart rate). The idea is to train your body to enhance your ability to metabolize fat, and increase your capillary density.

Some of their other DVDs focus on higher intensity anaerobic (zone 4 = 80-90% max heart rate) training, which focuses on increasing your lactate threshold, etc. At this level of effort, your body metabolizes sugars and carbs, rather than fat. The byproduct of this is every one's favorite, lactic acid.

In years past, I tended to train too much in the anaerobic zone, and not enough in the aerobic and lower zones. Jordan has helped me change that. By training with him, I generally stay in zone 1 (50-60% max heart rate).

When I typically ride the trainer, and just watch cycling DVDs, I usually ride at a constant pace in zone 1 or 2. It will be interesting to see how these spinerval DVD workouts affect my conditioning this off-season.

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