Wednesday 24 August 2011

Blog 8: What is in it for me?

That all depends on what you want.

Each Zone is understood to offer certain physiological adaptations. Each offers potential benefits to performance. Although not mutually exclusive a rough summary is shown below.




By working in and through the first 3 Zones, less recovery will be required compared with using Zones 4 and 5, which although produce their distinct advantages, do produce the vastly increased risk of injury. 

In general terms, the individual would need to work through each Zone to reach the higher echelons of exertion and then back down again before ceasing activity. Metaphorically 'going through the gears'.

However, it is worth noting that there are specific adaptations that occur in the first Zone, which do not occur to the same extent in the other four.

Being guilty, as I certainly was at the beginning of my training, of neglecting this lower intensity area of training is akin to neglecting the pluming. By increasing capillary density we are proving a system to take blood to our muscles and just as importantly a system to remove waste and Lactic Acid when it is produced.

Not working to take advantage of this will hamper recovery following more intense efforts and reduce the ability to perform successive intervals of increased effort. I can vouch for this personally, at the beginning jumping on my bike and just pushing as hard as I could...

It would seem that this can be a common error without a coach or some guidance.

If you would like more assistance, together with details of how you can receive a workout emailed to your inbox email us here

Enjoy your cycling

Friday 19 August 2011

Blog 7 : Zoned In

So just how serious do you want to get?

You have the information, what are you going to do with it?

The information is useful, but the power is in the application, if you have certain specific goals, you can set your exercise year around them. 

Just like top level cycling pro's look to peak for Le Tour perhaps. With your training at certain points in the year set around specific energy systems being exercised, building the intensity or your training to reach a peak that may resemble the building of a pyramid with the peak representing your most important event or race.

Or you could be looking to improve your base level of efficiency to enjoy your cycling more, either way, now you have the information to do so.

The training principles and health principles still apply as they do to the more focused or serious cyclist, with the main difference being reason behind the activity and the volume performed.

Either through learning yourself or with the help of a professional trainer, you will be able to look at the areas that require attention and work to improve.

Enjoy you riding and for further information info@fit-me-up.com

Just before I go...

One point to clear up, well a couple attached to one really.

  • As your body becomes more efficient, you will need to use a reduced amount of energy to achieve the same result.
    • more speed/power @ a lower heart rate for example.
  • As your body becomes more able to utilise fat as a primary source of energy during exercise, this will not automatically make you 'less fat'.
    • if you are doing more exercise and using more energy without increasing your food intake, you will be likely to reduce your body's level of energy stores (generally fat)*.(*Be careful here though, it may be worth seeking dietary advice or talking with your healthcare professional).
    • on the whole and without giving nutritional advice, maths are the key here.
      • input - output = either storage or usage of storage
      • if you eat more energy than you need to provide for your needs, in general, it will be stored and vice versa*.
  • In Summary
    • your body has a greater abundance of fats to be used for energy, this is why you would train to utilise them for energy during an endurance event.
      • the primary purpose of this is not reduction of fat in the body...
    • But mostly, have fun!


Thursday 18 August 2011

Blog 6: Testing

Collecting the data is an important part of the process.

Two simple tests can help you establish your training needs and progress to date.

the first looks to gather some data at rest, with spirometry employed to measure oxygen and carbon dioxide flow to and from the body.

The protocol is to simply find a consistently stable data sample while at rest in order to ascertain the ratios of the two gasses being required by the body.

The data resembles the illustration below


The aim being to establish the primary source of fuel utilised by the body at rest and the number of calories required for the resting body.

Next comes the exercise test.

A maximal test is not required as we are only looking to find the 'Threshold' here, the tipping point if you will, when the body turns to carbohydrate as a primary source of fuel and starts to rapidly accumulate lactate. You are probably familiar with that burning feeling...

The data collected shows the changes being demonstrated in the gaseous exchange measured.


The data are then analysed and the Zones created, progress measured and a further plan formulated.

For further information or to book a test info@fit-me-up.com

Blog 5: Workout Feedback

So, Know where you are and where you want to be, how about the journey?

Well, that is how a personal trainer and/or 'Workout Feedback' comes into play. 

If you use a hear rate monitor, it is possible (with compatible monitors) to review your work out and get some feedback.

The value of this?
Going back to a previous blog, using the map analogy if you have a starting point, a destination and map unless you check your progress you are a lot less likely to reach your destination without feedback or checking your direction

The above diagram shows an example of the feedback from a work out. 

The aim was for the line (the uploaded heart rate trace from a monitor worn by the cyclist) to go from block to block on the graph.

Each colour block represents a Zone that the cyclist was aiming to be 'in' at a specific time during the series of intervals.

This shows how the cyclist struggled to return to Zone 1 progressively through the workout.


As the cyclist was not breaching threshold during the efforts, it demonstrates a lack of ability to actively recover quickly. By comparing workouts over a period of time the improvement will be demonstrated.


For more information or to book an assessment contact us here

Wednesday 17 August 2011

Blog 4: The Energy Systems

In the human body there are complex number of chemical interactions that turn our consumed food into energy that can be utilised to keep us functioning and moving. These are way beyond the scope of this blog.

So, I will keep it simple in relation to getting more of what you want from your cycling.

The importance of the energy system utilised is how long it is possible for the individual to sustain an effort level while using that system. 

For example the carbohydrate available within the muscle cells can last for around 10 seconds of a maximal effort, while the fat stores within the average healthy person's body could sustain them at a very low level for potentially more than a week.

The relevance of this is that if an individual is pushing as hard as possible the effort level will reduce quite quickly, this could be followed instantly (in some cases) by a period of exhaustion, while the body recovers and attempts to replenish the energy stores.

Another example would be a series of efforts that are sufficiently below the level of exertion leading to exhaustion to not have an immediate and apparent effect on the individual, but over a period of time, without the required level of recovery, lead to failure. 

Perhaps this could be likened to riding up a hill that you have been able to ride up at given speed comfortably in isolation, but after having ascended other climbs first you find your self needing to slow down on the normally easy hill.

The two example workouts below show graphically the different fuel sources utilised by this particular individual over time at a given heart rate.

The illustration to the left shows the individual working in their Zone 1 and how this will likely yield 2/3 of the fuel utilised from Fat. 

This would perhaps be a gentle ride by a canal (the flattest ride I could imagine)







However, the illustration to the right demonstrates an interval session with the individual working in Zones 2 & 3, requiring more energy and utilising a greater level of Carbohydrate for fuel. 

This could equate to a long climb with a series of alternating gradients.


While carrying out sport specific exercise and being aware of your own heart rate and the primary energy system utilised, you will have a much more accurate indication of your own need for recovery and ability to repeat the efforts.

Also over time, you should be able to produce more power (more output) in a given Zone (at a given heart rate), in effect become more efficient.

It is also worth noting that, while energy being produced may primarily from Fat stores, it will not be exclusive and vice versa.

As a gross generalisation though;

Fat Stores                   = Endurance
Carbohydrate Stores = Instant Energy

Again, it comes back to knowing where you are, how your body is using it's stores and how you can best work with your physiology to increase your cycling performance, enjoyment or both.

For more information or to find out about your person Zones email us here

Blog 3: Interval Training

A simple example of and Interval Training Session is displayed below. The Heart Rate Zones are listed on the left, 1 to5. The actual Heat Rates to be achieved in these Zones are listed on the right.

The participant is then asked to perform a brief warm up and enter Zone 1 for 2 minutes, after this the participant is required to enter Zone 2 for 1 minute and then reduce the heart rate to the level of Zone 1 through a series of repeats to then end the session with 5 minute cool down.
The principle is very similar to riding your bike up a hill, albeit a very short hill in the above example, and riding down the other side and riding up it again...

With the benefit of a structured plan, that is tailored to you and your needs, you are able to work within the Zones, and gain the rewards.


Even a steady cycle ride is not just steady, it will involve inclines and declines as well as changes in pace.


By following a structured plan you are able to create a training impact on the systems that are utilised to provide the body with energy when cycling. 



Tuesday 16 August 2011

Blog 2: Training with Zones

The Plan


To make any training effective, there needs to be a plan.

So what do you want?

  • Speed
  • Endurance
  • Power
  • Improved Recovery
  • All of the above please
Well, in the words of Vince Lombardi "The only place success comes before work is in the dictionary."

The plan forms the framework for the work and (boringly) measurement forms the framework for the plan.

Knowing where you are, helps you get where you want to go

For anyone who can remember those large pieces of paper with pictures of locations on them referred to as 'Maps', this will make sense. They were fantastic at helping you get to your destination, if you knew where you were. 

Just like the modern day 'Sat. Nav.', without a fix on it's current position, guiding you your destination will be impossible.

So, establishing your starting point will help you define realistic goals.

By establishing your 'Zones' as displayed in the imaginatively titled 'Blog 1', a simple test will help you to find where you are starting from and where you need to improve in order to get to where you would rather be.

By then working to improve the efficiency and usage of each of these Zones, you will reap the rewards that you are aiming for.

Additionally, the Zones themselves will alter, providing you with greater feedback to the results of your efforts.


For information on testing and how we can help you to meet your training goals and needs contact us here



Saturday 13 August 2011

Blog 1


Sitting here reading my manuals and statistics, it occurred to me that there is simply not enough of this 'stuff' out there that is easy to get access to, so...


Some information about one aspect of training...


Training Zones

These are specific to the individual, these are (sadly) mine, the product of doing almost all of my training with the aim of 'feeling like I have worked hard', sound familiar?

The point is that we need to work all of our 'Zones' to ensure that we gain the physiological adaptations (changes in our bodies) that will allow us to enjoy our sports activity more and, if desired perform at a higher level...

The above diagram is biased towards showing the usage of 'Fats' as a primary (but not exclusive) fuel source, below is the same set of figures biased towards Carbohydrates as the primary fuel source.


As you can see, same figures, just a different perspective.


And the purpose of this information?
Well, if you know what your body is doing, you are closer to getting control of your training. We are 'blessed' with living a time of immediacy, next day delivery from around the world and instant 'downloads', our minds have quickly evolved. Our bodies have not.

If you want to improve your fitness, it will take time and working hard all the time will not always lead to the fastest results.

Some days, you are genuinely better off doing nothing and recovering than doing a hard work out. Of course, we are all individual and some of us have bodies that can tolerate more activity that other before we need to back off and take it easy, but we all share the same fundamental physiology...

Back to the purpose 
Simple, plan rest days and train at different levels of intensity and understand what each is doing for you.


Enjoy your training


for more information info@fit-me-up.com