Example Two:

Heart rate is simply too slow to respond to high-end force.

To a point, for any upper-end zones that you train - such as zones five and six - you might
as well throw the heart rate metric out the window. In fact, I would say anything above your
threshold zone (otherwise known as zone four), you don't even need to bother with heart
rate.

Why?

The Seven Zone Cycling Training Table

Table 1 .1
Zone Name %FTP Power % Threshold HR % Max HR

One Active recovery <55% <68 A 50-60%

Two Endurance 55-75% 68-83% 60-70%

Three Tempo 76-90% 84-94% 70-80%

Four Threshold 91-105% 95-105% 80-90%

Five VO2 106-120% >106% 90-100%

Six Anaerobic 121-150% n/a n/a

Seven Neuromuscular >150% n/a n/a

In a seven-zone model, as per Table 1.1, zones five and above are typically short efforts,
working different physiological systems, such as:

f) Zone five: Typically efforts that range between 3-8 min in length working your VO2 MAX
system aka your aerobic ceiling

f) Zone six: Typically efforts that range between 30 sec-2 min in length working your
anaerobic capacity, producing energy without oxygen

f) Zone seven: All-out MAX efforts, ranging between 5-20 sec in length, working your
neuromuscular system, deep into the central nervous system

When you complete a zone five/V02 MAX effort in training, it's typically around the time of
finishing the effort where you'll find your heart rate finally settles into the 'zone' it's
supposed to be in.
 Critical Success Factor Number Two
The Cycling Weight Rack
Have you ever been to the gym?

There's typically a weight rack presented to us. We pick up the most appropriate weights,
based on our current strengths and fitness goals, and lift repetitions.

Without the weight rack and knowing how many pounds or kilograms the weights are, it's
very hard for us to know three critical insights:

1. What we're lifting

2. If we're improving
3. Are the weights we're lifting the right ones to help us improve?

Your Seven Cycling Power Zones

Table 1.2

Zone Name % FTP Power

One Active recovery <55%

Two Endurance 55-75%

Three Tempo 76-90%

Four Threshold 97-705%

Five VO2 706-720%

Six Anaerobic 727-750%

Seven Neuromuscular power >150%

Before we get to the 'how to', let me briefly explain what we now have in front of us. Table
1.2.

These seven training zones are the foundations to take your cycling performance to the
next level.

Why?
I'd like you to think of zone two/base fitness as the foundation to a building.

If your foundations are deep and wide, you can construct more levels in a building. If your
foundations are small and shallow, your foundation will crack earlier than it should (when
putting up the levels). This is otherwise known as a cycling performance plateau.

Thus, if you feel base fitness could be holding you back, here's what to do:

1. Invest in power training

2. Complete an FTP test
3. 2-3 times per week, exclusively ride at zone two (65-70% of FTP)
4. Try and get in a couple of 60-90-minute zone two rides during the week and a longer
one on the weekend
5. Focus on keeping constant pressure on the cranks

If you decide to implement this into your training regime, just watch your heart rate
transform - at a zone two level.

Over many weeks and months of training like this, you should start to see your heart drift
lessen and slow down (in terms of beats per minute). Ultimately, your base engine is
starting to become conditioned, and you will have commenced a pathway to stronger,
faster and smarter road cycling.

Watch this video on how to effectively train base fitness: https://youtu.be/2LVMFxfrRe8

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Focusing on the foundation will pay huge dividends down the track.
Conversely, if you wanted to get good at time trialling (say a 30min TT),
longer zone four efforts should play an influential role in your HIIT training.

Ultimately, the list of HIIT training sessions is vast and wide, so we can't go through them
all. However, one HIIT example session that I like to recommend for general speed and
strength training is a hill-repeat session. For more details on what that could look like,
please watch here: https://youtu.be/eMOXmldTAbU

Have a Recovery Strategy

When you train at intensity you should respect the cellular damage and stress that has
occurred within your body. After all, the recovery period is ACTUALLY where you gain
fitness.

So, if you still want to ride the day after a hard/intense session, what should you do?

Active Recovery/Zone One is a great place to start.

Riding in this zone exclusively will facilitate a process called cellular exchange, where
toxins and by-products that have been induced from intense training are exchanged with
fresh oxygenated blood and nutrients.

To get some of this desired outcome, you can literally take a 20-minute spin on the indoor
trainer (in zone one).

Endurance Training/Zone Two is another option to consider.

You can never do enough base training to top up the aerobic base engine, and most of the
time base training rides won't fatigue you (nor disrupt any fitness adaptations). Unless, of
course, you're talking about long endurance rides, say 3-4 hours in length. Then, adding an
endurance ride after an intense session needs to be carefully considered.

A complete rest day should be considered.

While some people don't like to take them, one complete day away from activity each week
can be rejuvenating on many levels, and, of course, is welcomed by your body after intense
exercise.

Cross training is also another option.

Personally, I like swimming laps after intense cycling, as it helps stretch out my hip flexors,
which are prone to getting tight. Just be aware, if you are cross training on a cycling rest
day, consider what impact you're having on your legs in that cross-training session?
 Critical Success Factor Number Five
The Stepladder Approach
If you've gotten to this part of the e-book, well done!

You're serious about taking your road cycling to the next level.

However, let's take this one final step deeper.

Let's really break down the above in detail, so you've got actionable tools to take away
from this e-book.

We're going to do this with something I like to call the Stepladder Approach.

Note: The Stepladder Approach is described in a video I made, which you can watch here:
https://youtu.be/bTMGxhXYkf8

In a nutshell, the 'Stepladder Approach' is an iteration of a very famous training

technique called 'Progressive Overload'. The idea is you start low and aim high, slowly
making your training more intense as the weeks progress with, of course, some
strategically placed
'easier' weeks in the training cycle.

I like to use the term 'stepladder', as the steps we take are small, and it's easy for us to
step back off the ladder and start again.

There are two primary ways we look at the Stepladder Approach:

1. Base training
2. High intensity training

Either way you look at it, the idea of the Stepladder Approach is that we build week to week
and rest in between the builds.

Personally, I am a BIG fan of the three-week build, which looks like this:

• Easier week
• Moderate week
• Hard week
• Easier week
• Moderate week
• Hard week
• And so on...
 Where to go from here...
I can appreciate there is a lot to take on board here.

So, my words of wisdom are not to try and implement all these five steps in one hit. Take
one step at a time.

It could be saving up for a power meter initially. Then come back and reread this e-book.

From there, complete an FTP test and work out your zone-two power. Start training your
base fitness and continue following the five steps outlined here.

However, if you're now left looking for more. That being, deeper insights into stronger,
faster and smarter road cycling...

Go to www.roadcyclingacademy.com or email [email protected]