CYCLING:

TRAINING ZONES EXPLAINED

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PROGRESSIVE IN NATURE

SIMPLE BY DESIGN

ONLINE TRAINING SYSTEMS FOR MOUNTAIN-BASED ATHLETES

 

OVERVIEW

Strucutred training rides can be performed using a number of methods for monitoring intensity. These are not mutually exclusive and most riders rely on a combination of the three.

PERCEIVED EXERTION

  • The simplest option
  • Riding “by feel” rather than relying on technology
  • Highly variable between athletes
  • Useful for race preparation

HEART RATE

  • Most common means of quantitative monitoring
  • More accurate than perceived exertion
  • Variability exists between and within athletes
  • Ideally suited for less intense riding and workouts that do not include training beyond level 5
  • Heart rate lag should be taken into consideration during initial repeat efforts

POWER

  • The most accurate method of structuring workouts
  • Technology is expensive
  • Most reliable resource for data-driven training

COMBINATION TRAINING

  • Heart rate is a reliable method for tracking intensities below level 5
  • Perceived exertion may be used in combination with heart rate for interval training

TRAINING ZONES (BASED ON COGGAN)

LevelNameAverage PowerAverage Heart RatePerceived ExertionDescription
1Active Recovery<55%<68%<2Very easy effort. Often used for active recovery.
2Endurance56-75%69-83%2-3Classic long slow distance (LSD) training. Nasal breathing possible, along with speaking in complete sentences.
3Tempo76-90%84-94%3-4Typical intensity of unstructured solo ride, “spirited” group ride, or paceline. More sensation of effort and fatigue. Nasal breathing challenging, but complete sentences possible.
4Lactate Threshold91-105%95-105%4-5Time trial effort. Moderate or even greater leg effort/fatigue. Complete sentences challenging. Efforts are often broken into “repeats” rather than as a single block to reduce mental fatigue. Consecutive days are possible, but require adequate recovery before and after.
5VO2 Max106-120%>106%6-7Typical intensity of longer (3-8 min) intervals intended to increase VO2max. High effort and fatigue. Training sessions tend to be shorter. Inability to speak in complete sentences.
6Anaerobic Capacity>121%N/A>7Short, high intensity intervals ranging from 30-seconds to three minutes. Heart rate generally not useful due frequent effort changes. Near maximal effort, and conversation impossible.
7Neuromuscular PowerN/AN/AMaximalVery short, very high intensity efforts such as standing starts and gate startes, which generally place greater stress on musculoskeletal system.

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Testimonials

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I’ve been training with Joel for a number of years now and I love his approach to training in the way that he aims to make you not just a better rider but an all around human/athlete as well. He covers all bases and keeps it fun in the process. If you’re just starting racing or chasing down podiums, I’d highly recommend Union Athletics.

- Lucas Cruz, Professional Mountain Bike Athlete

When I started training towards my full potential, I tried to take training into my own hands through various internet sources, it was disconnected information drawing me further away from what I really wanted . I went in searching for something that could take me to the next level because I knew I had the ambition but didn’t have the knowledge. Training with Union Athletics has brought me to where I feel like I need to be, always progressing my fitness, my skills and my determination. It has a fun, but challenging functional training plan.

- Colby Pringle, Professional Mountain Bike Athlete

I haven't been working with Union Athletics for long, but from what I have experienced, the workouts, both on and off the bike, are comprehensive, complete, and seem to be working great. In only a few months, I've seen some major improvement in my fitness, strength and overall mobility. Joel and Jay are friendly guys who make you feel comfortable, and with whom you feel as a team working towards the same goals. I strongly recommend it!

- Charles Couture, Professional Mountain Bike Athlete

Since I started working with Joel a little over a year ago, I’ve significantly improved my strength and durability as a mountain biker, trail runner and skier. Joel adapts my program according to my athletic goals and life commitments, helping me to maintain a high level of motivation. As a multi-sport athlete, I especially appreciate his extensive knowledge of the functional movements required for various sports. I firmly believe that Joel’s program is not only making me stronger today, but will also give me the durability to continue enjoying mountain activities well into the future.

- Jayne Rossworn, Endurance Athlete

After stepping away from ski racing in 2018 and committing 100% to mountain bike racing I needed someone with a complete training program. Joel helped me make massive gains in my fitness and skills on the bike. We have worked hard on improving my cornering technique and overall body position. This has not only improved my top speed but also my consistency during race runs which is something I have struggled with over the last two seasons. This year I have been able to race with more confidence and control which has made for some big improvements on the results sheet. Joel’s unique approach to not only working on the fitness side but actually improving my skills on the trail has been a major part in my progress over the last three years. I am really excited to see what the future holds with Blueprint Athlete Development.

- Kasper Woolley, Professional Mountain Bike Athlete

Joel has been my coach for MTB for several years now. He prioritizes our weak points to ensure we grow as a WHOLE athlete not just to our specific sport. Many of the strength-based programs are multi-use for all levels of competition and sport which allows us to build a strong foundation that can be built upon. The variety in his program also keeps the training fun and exciting, as you have to learn skills and make your body adaptable to all these new challenges. So whether you are just trying to get some strength gains or win a world cup, Joel is sure to keep you on your toes

- Julia Long, Professional Mountain Bike Athlete

UNION

PROGRESSIVE IN NATURE
SIMPLE BY DESIGN

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