The Best Training Aids to Launch into Spring Cycling 

April 2, 2015

The main idea behind using cycling training tools is to dial in your training to optimize your performance as it relates to your goals and objectives.  Easy enough, right?  Yet, the market is saturated with countless training aids including trainers, cycling software, DVD’s, CompuTrainers, nutrition, supplements, compression, and the list goes on.  Which ones do you need?  Which ones will deliver the biggest bang for the buck?  While each cyclist has their personal preference, following are the top 3 training aids we find most helpful.

Power
Why train with power?  It’s all about “balancing how much work you do with your body’s response.” It’s the best way to measure work and intensity, as in, Power (watts) = Torque (how hard you pedal) x Cadence (how fast you pedal).  “Doing too much work means injury and overtraining risk. Too little means you’re not getting the maximum benefits you want. When power is measured your training becomes that much more effective.”  At Peak Cycles Bicycle Shop, we’ve found the benefits of training with power include

Establishing your baseline fitness

Accurately measuring even the smallest fitness gains

Quantifying intensity, duration and frequency – instead of guessing

Prevention of overtraining

Accurately measuring energy use for nutrition planning

Proper pacing for time trials 

Sounds great!  And it is!  In the recent past, training with power was outside of the price range for most cyclist.  However, times have changed and power meters are much more affordable.  Our most popular are Stages Power Meters beginning at $1000.  Stages Power meter is the lightest, smallest, most technologically advanced unit available today.  Another option is the Pioneer Power Meter offered at $2000 and is a bit more sophisticated.  A third favorite is a company that’s been around for a while now – PowerTap Power Meter.

Heart Rate Training
Heart rate training has been viewed in many ways over the years, from very precise to not so precise. Now, a growing number of coaches and exercise physiologists support the use of heart rates as an important part of biological feedback, as heart rates are a direct reflection of what is happening internally.  The post, The Variables and Trends of Heart Rate Training,  walks you through the steps of learning your “threshold” heart rate range, setting up heart rate training zones, and identifying the daily variables that affect heart rate.  A heart rate monitor can be a great bio feedback tool and also help you to monitor your fitness, prevent overtraining, and take your performance to the next level.

Nutrition
Many cyclist have different preferences as to how they prefer to get their fuel – whether that is in nutrition bars, gels, and liquids. The main thing about nutrition is that regardless of how you get your calories in on the bike is one thing, but making sure you actually do it –  is critical!  No one wishes for a bonk!  Read up on some recent posts we’ve shared on nutrition to see which options are best for you.

Last but not least, do you need help figuring out which training aid is best for you? We’re happy to help! Visit us at Peak Cycles Bicycle Shop in Golden, Colorado or ask us on Twitter.

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4 Ways Technology Benefits Your Cycling Training

October 16, 2014

Using technology in your training benefits you in many ways: you can learn faster; get visibility to your training program and progress; quantify your work; and learn from your success.  What are some common and not so common ways to use technology to optimize sports performance?

Heart rate Training – Heart rate training has been viewed in many ways over the years, from very precise to not so precise. Now, a growing number of coaches and exercise physiologists support the use of heart rates as an important part of biological feedback, as heart rates are a direct reflection of what is happening internally.  The post, The Variables and Trends of Heart Rate Training,  walks you through the steps of learning your “threshold” heart rate range, setting up heart rate training zones, and identifying the daily variables that affect heart rate.  A heart rate monitor can be a great bio feedback tool and also help you to monitor your fitness, prevent overtraining, and take your performance to the next level.

Apps – Over the past year connected fitness devices — activity trackers and sensor-laden wearables — have consistently made headlines.  There are countless devices that connect back to companion smartphone apps and online dashboards enabling visibility, analysis, and planning for better training and performance.  To get an idea of what is available, check out two of our favorite posts including Apple’s picks for top 42 iPhone fitness apps and Top 5 Apps for Cyclists for Off-Season Fitness Gains.

Bike Fit – Leg strength, endurance, and fitness are at the heart of cycling speed, but without a proper bike fit, you are sabotaging your training efforts.  In a sport based on such a highly repetitive action, like pedaling, the first line of defense against injury is a proper bike fit.  A bike fit doesn’t simply consist of setting saddle height and bar reach. In today’s market, bike brands are designing some top-end rides for us to enjoy, but with these bikes come different geometries.  As such, it’s critical to dial in the fit and confirm you have the right bike parts for your optimal performance.

CompressionMedical compression stockings have been used to treat poor blood flow for many years.  Recently, the technology has been made available to cyclist of all levels.  While the many claim it is difficult to prove that an immediate performance gain from wearing compression garments, many do claim that it lowers perceived muscle soreness the day after a big day on the bike and they can reduce the swelling of legs after prolonged sitting.

There are countless more ways technology can aid in cycling training ranging from power training, cycling software, DVD’s, CompuTrainers, to nutrition and other bio feedback tools.  The main goal of them all is to assist you in dialing in your training to optimize your performance as it relates to your goals and objectives.  Need help figuring out which one is best for you?  Visit us at Peak Cycles Bicycle Shop in Golden, Colorado or ask us on Twitter.