Asked the gravel racer. What is a good way to improve my most sustainable motivation? Gravel and road cyclists should be able to maintain high power output for a long time. One of the best ways to use this output is to have a steady rest or what some people call the best rest.

These intervals are ideal for deploying the largest sustainable power supply. Because of its high strength, it almost reaches the threshold. But this is not entirely the case. In the process of this effort, your body’s lactic acid content in the system exceeds the rhythm interval. In order for your body to continue to deal with it, you must increase the exercise speed. For more information about Tempo, see the previous article.

In this intermittent period, it is important to have no interruption and large landslide. Parking is not conducive to getting what you want in these intervals, so you must find areas without stop signs, traffic lights or high traffic bicycle lanes. You should be in this area. This leads to another point. Climbing the hills. If you have a large hill during the intermission, you are likely to reach the threshold or above. Try to keep the terrain flat. If you live in such an inactive area, it is best to do this interval training on an indoor trainer or treadmill.

Adjustments that occur in this spacing format include everything that previously occurred in Area 2 and the rhythmic spacing, but occur faster. This is the highest form of aerobic exercise you can do, and the highest interval you can do without accumulating sulfate. It is easy to see if you are entering a higher interval. Because your body can’t keep up with milk mountain. With the increase of lactic acid, the legs will feel hot.

When doing this kind of training on the bike, I keep the normal rhythm of about 90 laps/minute, and also won’t stop, nor will there be a mountain slope. Most of the time intervals are 10 to 90 minutes. I use SS breaks for different types of training. One method is straight SS interrupt. It looks like this: 120 minutes of 2 zone riding, 3 x 15 minutes of SS and 7 minutes of RBI(break), and 15 minutes of active recovery. Depending on the athlete’s level, all these numbers may be higher or lower. The total time of 120 minutes is the total time of training including rest and AR(active recovery or region 1). I just need to give more experienced players a long rest period.

Another way I like to mix in SS intermission is too insufficient. We just had an interval exceeding the threshold value, and then recovered from the SS area, so that the body can learn to remove a lot of sulfate, while maintaining a high aerobic output. This training is 105 points for 2-zone cycling, 2 × 15 points for you(2 points for O, 1 point for U), 5 points for RBI and 15 points for AR. During the first break, run 5 cycles on SS, repeat 2 minutes on the threshold, 1 minute under the threshold, 15 minutes in total, 5 minutes in AR area, and 15 minutes in other areas. I like singing this “you” interval. Because they represent “yes”. “Very low!” I’m trying to be optimistic! The rest time will vary greatly depending on the players!

These are just examples, and their length will vary depending on your fitness level. If you have any questions, you can contact me at any time!