Lactate threshold, LT for short
The human body produces lactic acid at any time, but the concentration generally does not rise. Uncle introduced something in the article on nutrition: unlike most people's imagination, lactic acid is not only the enemy that causes your muscle aches, but also a form of energy. Lactic acid enters the liver after entering the blood, becomes pyruvate under the action of liver dehydrogenase, and then generates glucose through gluconeogenesis. Glucose enters the blood to form blood sugar, which is then absorbed by muscles to form a cycle.
Only under relatively high-intensity exercise, muscle contraction produces a large amount of lactic acid through glycolysis, so that it can not be metabolized in time, and lactic acid will accumulate in large quantities. In the process of increasing exercise intensity, it happens that the amount of lactic acid accumulated is equal to the amount of lactic acid eliminated, and this is the critical point of your lactic acid accumulation, which is the so-called "lactic acid threshold". The heart rate at this time is the lactate threshold heart rate (LTHR) that riders often say.
FTP function threshold power
The full name is funcational threshold power, that is, the power output when the body is at the lactate threshold. Intuitively speaking, you can stably output the highest average power for one hour. If your exercise intensity exceeds FTP, your physical exertion will be very fast; The intensity movement below FTP can last longer. FTP is the most intuitive and golden index to evaluate the quality of your "engine", and it is also the basis of strength training. The keyboard party said he was cruising at 50, probably with a good wind. But by drying FTP data, you can ignore any factors such as weather, road conditions and equipment, and objectively explain your leg strength. The most accurate way to measure FTP is to take a power meter and ride 1 hour at the intensity of personal timing, and the average power obtained is FTP. However, the personal timing of 40 kilometers is still painful, which requires sparse riding environment and uniform output. Some people are not easy and get low FTP.
The book Training and Competition with Power Meter provides a simple and widely accepted measurement method: the average power of 20 minutes X 0.95=FTP. This means "estimating" the average power of 1 hour with the average power of 20 minutes, and X 0.95 means "assuming" that your athletic ability will decrease by 5% over time. For example, if the average power of uncle riding for 20 minutes is 300W, then FTP = 300 W x 0.95 = 285 W, but this value is only the estimated value of the test. The average power conversion for 20 minutes varies from person to person, and the impact point of FTP can be between 90% and 98%.
maximal oxygen uptake
The maximum oxygen consumption refers to the amount of oxygen that can be ingested when the body can no longer support the next exercise after the maximum intensity exercise, and the unit is ml/kg body weight/minute. It is an important index reflecting human aerobic exercise ability, and high-level maximum oxygen uptake is the basis of high-level aerobic exercise ability.
More accurate maximum oxygen uptake test needs to be measured directly in the laboratory. The subjects breathed in a test tube and accelerated to the limit state on the bicycle, according to which the oxygen uptake was measured. Of course, most of our riders generally don't enjoy this treatment.
Although the maximum oxygen uptake is greatly influenced by genetic factors, VO2max can be greatly improved by training like lactate threshold.
NP standardized power
Because our riding in the real environment is affected by various factors, such as bad road conditions, corners, ups and downs and even traffic jams, the average power of drivers in this case will be affected by some "improper". NP tries to ignore these influences and describe the "actual" output of our bodies.
The standardized power will be much higher than the average power in a group of riding or indoor shuttle and interval training; However, in the ideal environment of indoor cycling or individual time trial, the standardized power is very close to the average power or slightly higher. In other words, if the standardized power is much higher than the average power, it means that the "hardship" of this ride is higher than its average power shows.
The specific algorithm of standardized power is a complex function. In fact, it is a patent of TrainingPeaks, and the algorithm is not public. If the header supports NP display, this data can be used to replace the average power in FTP test.
Intermediate frequency intensity coefficient
There is also an intensity factor, which is simply the ratio of NP to your FTP this time. It reflects the difficulty of the training course.
TSS training stress index
Training stress index is a way to express the workload in training. It is the product of high-intensity exercise and duration. The calculation formula is: TSS = (duration-second× NP× if)/(FTP× 3600 )×100.
The higher the TSS value, the more benefits you get from exercise.
The following tss indicators can be used for daily training guidance:
Less than 150- low (it can be recovered the next day)
150-300- medium (fatigue may occur in the next few days, usually two days)
300-450- high (fatigue may still exist after 2 days)
Over 450- very high (fatigue lasts for several days)
In addition, TSS accumulated weekly or monthly can be used to help determine the maximum intensity and exercise rather than the improvement caused by overtraining. If and tss are tracked by np, which improves riding short board and enhances physical fitness.
before
Pre (the rate of experiencing abnormality) translates directly into the degree of effort you feel (or the actual performance rate? ), generally can be divided into 10 or 20. Experienced drivers who feel accurate can associate each level with heart rate and power. In some high-intensity short interval training, the response of heart rate is often lagging behind, so it can not be used as a reference index. At this time, personal PRE can be used instead of power meter.
SPINNING, an English name, was initiated by American personal trainer and extreme athlete JOHNNYG in 1980s. This is a unique and dynamic indoor bicycle training course, which combines music and visual effects.
After overcoming all the shortcomings of outdoor driving, spinning has become an aerobic exercise that can not only exercise the whole body, but also be easy to learn because of the technical improvement.
Spinning bicycles are basically similar to ordinary bicycles, including handlebars, seats, pedals and wheels, and the body is firmly connected into a whole. Different from ordinary bicycles, its structure can be greatly adjusted to make riders feel more comfortable. Before you get on the bus, you must first decide the height of the seat. Usually, this height is based on the height when you stand on the ground and lift your thighs flush with the ground, so that when riding, the angle between your thighs and calves will not be too small, thus reducing the burden on your knees and preventing your knees from being damaged. Then the position of the handlebar is determined by the position of the seat. It is best to hold your hand in front of the handlebar and put your elbow on the handlebar. Your body should be compact and your arms should be stretched forward without any difficulty. The height of the handlebar can also be raised and lowered according to the figure of the cyclist. Here are some concrete structural analysis of rotating bicycles.
Car head: it consists of handle and pot rack. The design of the kettle rack takes into account the need to replenish water at any time during long-term fitness exercise.
Mudguard: a mudguard located between the car body and the braking system. The function of this fender is the same as that of an ordinary bicycle, which can protect the flywheel from sweat and rust.
Flywheel: The main function of the flywheel is to balance the weight, that is, to increase the load of exercise to increase the training intensity.
Electronic braking system: Many spinning bikes are equipped with electronic braking system, which also enables many spinning cyclists to better control and grasp the rhythm when they are tired.
Crank and pedal: this is also a similar structure of ordinary bicycles, which plays the role of driving axle, and most of the functions of spinning bicycles are embodied through this.
Seat: The seat height of spinning bike can be easily adjusted, that is, people of different heights can adapt to the same bike. It is a very humanized design.
Body mount: This is the overall frame support structure of spinning bike. Basically, all the fixing frames of spinning bikes are made of metal, which is the main reason why spinning bikes can support overweight people.
References:
Link to spinning guide web page