Smart Bike Coaching

22/05/2021

🚴How to Do An Effective VO2max Training⁉
The weather is finally getting better in the most parts of Europe. The races are soon coming which means that it is time for some VO2max training. But how to do it effectively?

First, you should warm up well. The warm-up should take at least 30 min and the power must be constantly raised from Zone I to Zone VI. This way you will be able to make a maximum number of repetitions and avoid acid buildup during first repetitions.

Riding technique is very important in general but it is even more critical during intense intervals. Your body should be stable and calm. This way the core muscles help you efficiently transfer power to the legs.

Redundant movements burn extra energy. Your breath should be constant, deep and slow. Breath out faster and more shallow. All these apply also when you stand on your pedals. Only the bike should swing while your body points forward. Your sight should point just in front of your bike. It helps if you can "lock" your elbows. This way it is much easier to maintain the right rhythm. In order to maintain the pedalling rhythm, the transition back into the saddle should be as smooth as possible.

Your gear ratio is also an important factor. Each of us has his/her optimal cadence which should be maintained during the whole interval (if the terrain allows it). A rule of thumb is to better ride with a few revolutions too many than too little.

The break duration between intervals can be in a ratio of 1:1,2:1 or 1:2, it all depends on your goals and preparation. If the time is limited, you can adjust breaks according to the situation. At the beginning of each interval, you must control the power because it can easily happen that you start too intensively which influences the later intervals...
❗👉👉Read the full post on our website👈👈❗

08/05/2021

NO TIME? NO PANIC!👇👇

In fast-paced society, it often happens that due to lack of time we skip a training or two. How can a good trained road cyclist or an active competitor react to this and use his/her training time efficiently? We suggest to react smart and not too hard. Keep reading.

If you know that the training time will be limited, it is wise to “spice it up” a bit. We can do this either by increasing the duration or the intensity. In a practice, this means adding 10-30 minutes or including some intervals to the training. Because we are still in the period of building basic fitness the training should not be too hard.

Are you unsure what to do after two or three-day break in the base period? We suggest a recovery workout which will get us back to our normal rhythm. An option is to train with an emphasis on the aerobic zone. We simply add short atypical intervals in all the zones above. Sweat guaranteed! 🙃

Total duration = 70 min
Warm Up
▪10′,Zone I, cad 80-90
Main Part
▪ 10′, 56-70%, cad 90-100
▪ 2×7′, 70-75%, Pause=5′, Z II, 56-60%, cad free
▪ 5′, 56-60%, cad 90-100
▪ 6′,Z III, cad 90-100, P=1.5′, I, cad free
▪ 4′,Z IV, cad 90-100, P=1.5′, I, cad free
▪ 2′,Z V, cad 90-100, P=1.5′, I, cad free
▪ 1′,Z VI, cad 90-100, P=1.5′, I, cad free
The End
▪ 3′,I, cad 70-90

Here is the full article:
https://smartbikecoaching.net/2021/05/08/no-time-no-panic/

03/04/2021

Our article about power meters is now online!
Check it out 👉https://smartbikecoaching.net/2021/04/03/should-you-have-a-power-meter/ 👈

28/03/2021

We continue with our series "Why you should get a power-meter". Two more reasons FOR a power-meter👇👇
☝️You can pace yourself better on longer rides.
During longer aerobic rides, it is often hard to maintain the same pace until the end. It is not so easy to maintain 200 W "all day" long, even though it does seem easy at first. If you are well prepared, hydrated and have a good energy level the cause may be that you started riding too hard at the beginning. With the help of a power-meter we can constantly control ourselves and the "cycling wall" at the end of a long ride will become only a bad memory.
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☝️An accurate measurement under all conditions.
Heart rate is affected by many factors, some of which can be influenced, others not. The training conditions are almost never the same. Therefore, it doesn't make sense to compare training based solely on the heart rate parameter. It could lead to false results because the actual physical doesn't always correlate with a heart rate. This way the load could easily be higher or lower than thought. On the other side, the power is an objective measurement independent of terrain or weather conditions.

End of Part 2.
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28/03/2021

https://www.procyclingstats.com/race/gp-adria-mobil/2021/startlist/preview

https://www.facebook.com/watch/live/?v=455457622379321&ref=watch_permalink

Top competitors for GP Adria Mobil 2021 are Jakub Kaczmarek, Adam Ťoupalík and Filippo Fiorelli.

15/03/2021

Why SHOULD you use a power-meter❓ (Part 1/3)👇👇
☝️Training with a power meter is significantly more effective than a training, which is performed solely on the basis of heart rate. Power-meters are more affordable than ever. That's why even an amateur rider should think about getting one. Let's take a look at how it can be used to improve our daily workout.
1️⃣ Identify strengths and weaknesses:
With tests we can  determine where your strengths and weaknesses are and define what type of cyclist you are. Depending on your characteristics, we can determine which races suit you and what tactics to choose to achieve the best possible results.
2️⃣ More precise ex*****on of intervals:
Cyclists who train only with heart rate monitors often start the intervals too intensely and are not able to develop an adequate strength later. They also pay the price in subsequent repetitions, which are usually performed worse than they could be. The heart responds to muscle strain with a slight delay, so despite the "too low" heart rate, the strength may actually be too high. With the power-meter  we know exactly how hard we ride and the power can be distributed more efficiently throughout the entire interval. There's often a confusion about how many interval repetitions one should do. The drop in power is clearly visible and tells us when the training should be finished. 
End of Part 1, stay tuned for more 👉👉

23/02/2021

The first race of the season and the first win for , congrats! 💪🍾

Photo credit: RCS Sport

07/02/2021

The Spring isn't far away anymore. But there's still at least one more month of cold weather in front of us🤔
Do you want take a full advantage of your turbo trainer training?
Get our training plan for FREE 🤩on our website (link in bio).

01/02/2021

The new season is starting soon 🚴‍♂️ What's your favourite place for cycling?

31/01/2021

Our athletes were winning in the last season, were you?💪

28/01/2021