Science has clearly shown the extraordinary benefits of interval training (also known as High Intensity Interval Training or HIIT) to fight aging. Specifically, it has shown the most impressive anti-aging results in older people who do HIIT on stationary bikes. Aging is inevitable, but you can start using interval training on a stationary bike today to fight aging! One … [Read more...]
Average Joe Cyclist’s Beginner Cyclist Training Plan: Phase 2 – Interval Training
Phase 2 of our Beginner Cyclist Training Plan builds on the gains you made in Phase 1, allowing you to quickly improve your fitness and speed. In Phase 1 of the Beginner Cyclist Training Plan you built up the ability to cycle for one hour continuously at an easy pace. In Phase 2 you will start to include high intensity interval training (HIIT) in your workouts. This will cause … [Read more...]
How to Fine Tune Your Heart Rate Monitor for Optimal Fitness Gains
This post explains how to go beyond the defaults of a heart rate monitor so as to fine tune it for optimal fitness gains. If you’re planning to get faster on your bike, and to get fit, you are probably planning to monitor the intensity of your workouts with a decent heart rate monitor. Once you have your heart rate monitor, here is how to fine-tune it so as to get optimal … [Read more...]
How to Use Perceived Rate of Exertion to Get Fit
If you’re planning to get fit, or maybe even want to train to do a charity bike ride, consider how you are going to monitor the intensity of your workouts. The Rate of Perceived Exertion (RPE) is the easiest way to measure exercise intensity - and it's free! In the table below I have added in the heart rate percentages as well. The RPE table used here is a simplification of the … [Read more...]
Research shows Amazing Benefits of Sprint Intervals in Cycling
Researchers have proven that very short sprint intervals of intense cycling can yield impressive health and fitness benefits. This means it is possible to get fit in much less time than was previously thought. Itn fact, it has been shown that it is possible to get just as fit in 30 minutes a week as in two and a half hours per week! This breaks down to three 10-minute … [Read more...]
