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Why train? Many would argue it’s much simpler just to go for a bike ride or run without
any training goals in mind. You could simply enjoy the scenery, pushing yourself only
when necessary, and choosing a longer or shorter route based on your available time.
The word training implies hard work. So why do it?
Actually, training doesn’t have to be hard or demanding. It simply means that you’ve
chosen to structure your workouts so that you use your training time more efficiently.
If you’re pressed for time (and who isn’t?) training is a smart idea, and it is the
best way to achieve your fitness goals.
FITT
For starters, training for any physically demanding sport can be broken into four
components, often called the FITT principle. These components are:
- Frequency of training
- Intensity of training
- Time (duration of training)
- Type (specific mode of training)
Frequency and Time
Frequency and time of training are often combined and called the volume of training.
The minimal volume necessary to maintain aerobic fitness is approximately 30 minutes,
three times per week. Research demonstrates that the volume of training is not the most
important component in determining performance. In two classic studies, doubling the
distance or training twice a day did not result in better performance. In fact, compared
to runners who ran once a day, runners who ran double sessions demonstrated some signs
of overtraining: elevated heart rates and increased lactic acid levels (markers of
stress). These results apply to cyclists as well.
Intensity
If training volume isn’t especially important, what is? The answer is intensity, the speed
and effort with which you tackle your activity. For busy people trying to achieve fitness
in limited training time, this is good news. It means that even if you don’t have time
for mega-miles, you can become fit by manipulating the intensity of your activity.
Intensity is usually measured by heart rate. There is a direct relationship between heart
rate and the intensity of your effort. Heart rate is similar to a car’s tachometer that
reveals how much work the engine (your cardiovascular system) is doing.
There is a fine line between a healthy level of intensity and intensity that pushes you
over the edge. Intensity that is too high can result in overtraining or a drop in
performance. Research demonstrates that your fitness decreases if your intensity is too
low, but your fitness can plummet when your intensity is too high.
The trick is to monitor your intensity carefully. The two best ways to monitor your
intensity is to use a heart rate monitor or a self-monitoring system called Rating of
Perceived Exertion.
Heart rate monitors (HRM’s) are relatively inexpensive ($90 to $200). The numbers on
the monitor require experience to interpret. The common method of subtracting your age
from 220 to calculate your maximum heart rate does not work well because maximum heart
rate varies among individuals. To train with a HRM, you have to find your true
maximum heart rate with a graded exercise test (often done in the controlled
conditions of an exercise physiology lab), then have a qualified person calculate
your exercise zones based on that maximum heart rate. Finally, you’ll need to observe
your heart rate under different conditions for a period of time, watching for changes
that may signal overtraining.
Using Rating of Perceived Exertion (RPE) is actually a much simpler method, and it can
work nearly as well as a HRM once you become accustomed to the RPE scale. You merely
judge your effort based on a scale of 1 to 10. One is no activity at all (you’re
slouched on the couch) while 10 is pushing as hard as you can. Five is moderate
activity like a fast walk or easy spinning on the bike. Six is experienced as brisk
effort. At seven, you begin to breathe steadily and rhythmically. At eight your
breathing intensifies. When you’re gasping and unable to carry on a conversation,
you’ve reached nine. With a little practice, you’ll be able to stay in a given RPE
zone as you exercise.
Type
Type of training involves the form of exercise you choose. Generally speaking, to
achieve fitness, you must perform some type of aerobic training using the largest
muscle group in the body (the legs). Riding a bike is an excellent training activity,
as are swimming, rowing, walking and running.
Whatever type of activity you choose, remember the FITT principles. They can help
maximize the benefits of your training program and help safeguard against overtraining
and burnout.
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