Endurance cyclists train to increase their performance and improve their health. Training for a race gives them a goal to work towards, and with each race they can become better if they train properly. Training within your target heart rate zone range will enhance the way your body uses oxygen and supplies energy throughout your workouts and competition. Train in different zones to enhance all aspects of your cardiovascular fitness.
VO2 Max and Lactate Threshold
During exercise your body consumes oxygen. The maximum amount of oxygen your body consumes is called your VO2 max. As you become more fit, your VO2 max increases. Your lactate threshold is the point at which lactate begins to accumulate in your blood, and the higher your threshold the more fit you are. So while VO2 max is your aerobic endurance potential, your lactate threshold plays a significant role in tapping that potential, according to Sport Fitness Advisor.
Lactate Threshold Test
Perform a bike test to estimate your lactate threshold and determine your training zones, according to "UltraCycling" magazine. Pick a course that will take you 30 to 60 minutes to complete, preferably with no stop signs. Choose a flat course or one with a steady climb. Warm up for at least 30 minutes, and then ride the course as fast as you can. Record your time, average speed and average heart rate. If your time trial took 30 minutes, your average heart rate is very close to your lactate threshold. If your course took 60 minutes, multiply by 1.03 to estimate your lactate threshold, or LT.
Description of Training Zones
Your range will be from 65 percent to over 105 percent of your LT. Zone 1 is 65 to 75 percent of your lactate threshold and is the active recovery zone. Zone 2 is 75 to 85 percent of your LT and is the aerobic zone. Zone 3 is your threshold and is 85 to 95 percent of your LT. Zone 4 is 95 to 105 percent of your LT and is your LT. Zone 5 is over 105 percent and is VO2.
Considerations
Most of the time endurance cyclists will ride in zones 2 and 3. Zone 1 is for recovery and warm-up. Zones 4 and 5 help you build speed and train anaerobically to improve your LT and VO2 max. As you become more efficient, recalculate your zones periodically. Your LT will change, but you'll want to continue training as effectively as possible.
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