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 * 4'
 * Fitness
   


PRO CYCLING: HEART RATE TO ANALYSE POWER

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Any pro cyclist or cycling enthusiast should know the advantages and
disadvantages of using heart rate as a parameter to analyse cycling performance


The collaboration between Technogym and the cycling world is stronger than ever:
Technogym Ride – the latest connected indoor-bike by Technogym – allows cycling
pros and enthusiasts to live first-hand the most exciting stages of Giro
d’Italia from their own home.

If you want to step up your cycling game, go for the Pre-competition training
session on Technogym App: this 6-week advanced cycling training is the most
demanding step of the app’s cycling series, and it’ll get you ready for an
agonistic race.

Heart rate monitors have revolutionised the training of cyclists since they grew
popular and widespread about twenty years ago. With these tools, cyclists began
to measure their so-called internal load (heart rate), and to adjust the
training according to the target heart rate that they wanted to maintain.




HEART RATE: WHEN IT DOESN'T WORK

Although it is a very valid parameter for the cyclist's training and
irreplaceable in the testing phases, the heart rate has some limits.

Firstly, heart rate has a slow response to changing workloads and it is often
difficult to perform exercises based on point values (ex. 140 beats per minute),
especially when the terrain is very undulating or if you’re going for a
repetition session.

Secondly, in the case of short repeats or sprints, the heart rate response is
usually not instantaneous in the case of short repeats or sprints, although this
goes up with increasing effort. In this case one shouldn't rely on the heart
rate to regulate the intensity of the effort.

Finally, heart rate analysis can be misleading in the case of retrospective
analysis of a workout: a session consisting of intense neuromuscular efforts,
made by a series of short sprints, could in fact be mistaken for a slow
background training, because for most of the time the work would seem to be done
at low to medium heart rate despite having performed a series of intense
efforts.




HEART RATE: WHEN AND HOW IT WORKS

On the other hand, heart rate is ideal for monitoring prolonged and constant
efforts, but even in this case you need to know how to use the tool and know how
to dose the energy.

If at the beginning of your training you want to immediately reach the zone of
medium-high intensity (let’s say 150 beats), you may start pushing too hard and
finding yourself pedalling at an intensity higher than needed, because the heart
needs time to increase its frequency. In addition, the heart rate has daily
variations that depend on the stages of shape or fatigue.




THE ARRIVAL OF POWER SENSORS

The heart is a muscle like any other, and when it is tired it usually slows down
its performance; at other times it runs faster.

Ultimately, the heart rate is influenced by so many factors that many athletes –
when they train or when they compete – prefer not to know it because it could be
misleading; they rather focus on their perceived effort. On a given day, for
example, 120 beats per minute allow you to pedal at 25 km/h while – pedalling at
the same speed on another day – your heart could rise to 130 beats.

Recently, power sensors entered the scene: they are the most reliable and
objective system to measure performance and control the training of the cyclist.

Thank you!


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