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Fiber Road Bike

Improve your Bike Riding Stamina

Your road bike training should include the following four main systems.

-Slow twitch muscle endurance
-Lactic Acid buffering
-Fast twitch muscle power
-Aerobic conditioning

Aerobic conditioning occurs between 70-80% of your max heart rate.  Your lung volume increases and that is how your body adapts to training in this zone, therefore making your muscles more effective at using oxygen.  This process happens by something called capillarisation, which means an increase in the amount of capillaries going to a muscle, which means a muscle can increase its use of oxygen, and function at an increased rate without going anaerobic.

Slow twitch muscle endurance is trained between 65-80% of your max heart rate.  This is where the main amount of your road bike training should be.  It is in this zone that your body becomes more effective at using slow twitch fibers.  Your body will then to begin to develop more slow twitch fibers, and that means your legs will slowly start to become more muscular. By developing more slow twitch fibers it means your leg muscles will be able to more effectively spread the pressure put on them, and therefore be able to work for longer times.

Lactic Acid buffering is trained from 80-90% of your max heart rate.  About 20% of your complete road bike training should be done in this zone.  The most efficient way to train your lactic acid system is to do 2 twenty minute intervals in this zone, but it has to be said that this type of training is very difficult (and also is boring if done on a turbo).  Your body will start an adaption process by producing less Lactic Acid, will become better at eliminating it, and will actually begin to use it as a source of energy.

Fast twitch muscle power is trained between 90-100% of your max heart rate.  The least amount of road bike training should be done in this heart rate zone.  The most effective way to train your fast twitch muscles is through interval training.  These intervals should be very short (less then a minute) but with a lot of recovery time in between (3-5 minutes or as long as you feel you need).  Your body will begin to adapt to this training by becoming more effective at recruiting the fast twitch fibers, and on top of that  begin to develop more fast twitch fibers.  These fibers are the ones that give your legs the muscular look (check out sprinters like Chris Hoy, that have tree trunk legs.)

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