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Techno Runs (1169)

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Cardio training routine to lower heart rate

This is a very different "course" that is remarkably easy and surprisingly very effective.  "Techno Runs" is different, in that it  is done ALL OUT OF THE SADDLE within your aerobic level.  The goal of this workout is conditioning and to train the heart work more efficiently, not harder.  I use techno music (66bpm-72bpm), since I like it and it matches my cadence.  With a long mix (1-2 hours) I just match the music and let my mind wander.  I regularly burn 1000-1500 Kcal on these workouts.

The keys to this workout are:

  1. Always maintain cadence (adjust the tension to increase/decrease your heartrate)
  2. Workout well within your aerobic envelope (see below for how to calculate your "target" pulse)
  3. Pick music you like AND that will allow you to match cadence for a standing run/jog (I typically use techno with a beat of 66-72 bpm.)

The workout:

  1. 5 minute warmup to get to 65% of max (in or out of saddle)
  2. Get out of the saddle and "run" to the speed of the techno.  Adjust the tension until you are just below your "target" pulse.  If you go above the taget, reduce tension; more than 5 bpm below target, increase tension. STAY JUST BELOW YOUR TARGET!
  3. Run for as long as you can/want.  Your pulse will have a tendency to creep up, this means you will probably be reducing the tension over time.  If need be, run with NO resistance to stay at/below your target!
  4. At the end of the ride, perform normal warmdown and stretching.

The Benefits:

Over time, I have watched my cycling pace increase about 1.8 mph, while my training heartrate has gone down.  In short, I am performing better, for longer, at a lower level of exertion, and burning more fat.  I still do other workouts, but this routine is now my core training workout!

Calculating your target pulse: (Borrowed from the Marc Allen atricle referenced below)

1) Take 180, then Subtract your age
2) Adjust this number based on your current level of fitness. Make the following correction as it applies to you:

  • If you do no working out subtract another 10 beats
  • If you workout 1-2 times a week subtract 5 beats
  • If you workout 3-4 times a week leave the number as it is.
  • If you workout 5 or more times as week and have done so for a year or more, then add an additional 5 beats to that number.
  • If you are about 60 years old or older OR if you are about 20 years old or younger, add an additional 5 beats to the corrected number you now have.

 

 

The background:

As an avid spinner and cyclist, I frequently trained hard to maximize my conditioning.  On outdoor training rides, I would often workout for 3-4 hours at a maximum sustainable heartrate level.  These rides would leave me very tired, and I would usually take the next day off to recover.  While hard on my body, I could see minor improvements in performance.

My training plan changed dramatically when I read the following article: www.duathlon.com/articles/1460.  Marc Allen (6 Time Ironman World Champion) talks about limiting the heartrate at the top of the aerobic threshhold to achieve max results.  I followed his instructions, and watched my road speed improve about 1.8 mph in 6 weeks!  He found that to go faster, you have to train slower.


Submitted by animal from Chesapeake, VA on 8/2/09
Email: thomasg1@cox.net

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