Posts Tagged ‘aerobic’

LT, Heart Rate Monitor training and the Perceived Exertion Chart

Do you ever look at our perceived exertion chart, or hear your favourite instructor say I want you at a 6-7/10, Lactic Threshold, and wonder what that actually means?

You should join us on June 4th at 12:30pm for our first group Lactate Threshold Test to learn your own heart rate zones (and what your personal 6-7/10 feels like and looks like). This 60 min class will take you through our standard Lactate Threshold Field Test (hard ride). All you need is a heart rate monitor and to come with fresh legs!

June 4th at 12:30pm – $40/rider – BUY NOW

*FYI – you’ll be joined by our CYKL instructors who will be doing their LT test with you!

Want to learn more?? Here is a description of LT & Heart Rate and how you can relate it to CYKL’s perceived exertion chart. 

Learn more! In a nutshell we have 2 energy systems that fuel our bodies, The Aerobic energy System (with oxygen) and the anaerobic system (without oxygen).

The aerobic energy system uses oxygen to produce ATP(energy) from fats and carbs, for all the working parts of your body. This is the only system that uses fat as a fuel source (because its slow burning and requires oxygen).  The aerobic system is sluggish to start and usually takes about 20:00 before it starts humming along.  This is the primary system used in endurance activities and uses primarily slow twitch fibers that need oxygen.

The anaerobic system works without oxygen, for efforts that are short quick and intense (think high intensity intervals or sprints)- maximum efforts. With this system your body has to make energy by breaking down carbs in the absence of oxygen.  This is a far less efficient system but can provide ATP to working muscles very quickly in harder efforts BUT it is in shorter supply.  That’s why it is important to learn to spare glycogen (carbs) until it is needed in higher intensities and why it’s important to recover.

Your Lactic Threshold is at the upper end of your aerobic energy system almost straddling your anaerobic system.  It’s where the effort is becoming just a little too hard for your body to use oxygen to convert fat and carbs to energy.  Your breathing rate starts to increase as your body tries desperately to get more oxygen in.  Increased breathing is an important element in defining Perceived exertion, allowing you to gage when your intensity has gone too far.

Lactate has gotten a bad rap over the years and is repeatedly blamed for that lovely burning sensation you get in your legs when pushing harder efforts. In actual fact lactate helps to sooth that burn, so you can keep pushing….but only for so long.  The actual cause of the burn is hydrogen ions produced as your body tries to break down ATP in the absence of oxygen; lactate is being produced simultaneously.  The point where lactate is produced faster than it can be reabsorbed into your muscles is known as your Lactate Threshold.  That is why we often associate the “burn” with Lactate Threshold when we use perceived exertion.

The best way to know your LT for sure is through a LT Field test.  All you require is an hour of your time and a heart rate monitor. We basically do 2- 10 min tests with you working at a “hard” effort but not a maximum effort.  We will monitor your heart rate during these tests and coach you through what you should be feeling.

Once we have determined your LT we will then give you your Zones which correlate to the PE chart in the studio. ie-4/10 = Zone 2, 6-7/10= Zone 4 etc.  Most Heart Rate monitors have pre-programmed zones built into them based on Maximum Heart Rate.  These zones are not the same thing.  These Zones assume that everyone of the same age has the same maximum heart rate.  This is simply not true, maximum heart rate is very much genetically determined. Your Lactate Threshold is specific to you, your fitness, and can be trained with time.

We offer private LT tests at the studio for 50.00+tx that can be booked anytime with Jen or myself.

BUT……….. Saturday Jun 4th at 12:30 we will be offering a Group LT test along with our instructors for only 30.00+tx.  Come and sweat it out along side your fave instructor and find out just what it means to be at a 7/10 J



LT occurs approx 50-60% of VO2 max for most people

Active cyclists and fit people- 70-85% of VO2cmax

Elite/Pro cyclists- 90-95% of VO2Max


4 May 2016

LT & Heart Rate Monitor Training

Author: admin | Filed under: Uncategorized

Over the last couple of weeks some of our riders have been asking us “What is CYKL’s Winter Base Training?”. We always give them the short and sweet answer, but here’s the answer (full of detail) from Kim, the boss lady! Feel free to ask us any  questions or concerns about WBTP or any other CYKL programs!

Winter Base training is a 12 week program designed to strip back to the essence of fitness, your aerobic base; the foundation of your fitness.  We train for longer periods of time in your aerobic energy zones, building aerobic endurance and muscular endurance.

 Is This Program just for Athletes or can anyone benefit from it?

This program is for EVERYONE, whether you are new to indoor cycling or an avid cyclist or runner, it’s all about building endurance and increasing fitness no matter what you fitness level.

How Do You Know You Are Working In Your Aerobic Zone?

We do a Lactate Threshold Test with a Heart Rate Monitor the first day of the program.  This test has you working at a “hard” effort for 10 mins.  We take the average of your Heart rate after that 10 mins and then have you do the test 1 more time.  We take the average of the 2 tests to determine your Lactate Threshold, from there we determine your 5 Training Zones. These are personal to you and much more accurate than the industry standard Max Heart Rate numbers that state that everyone of the same age has the same training zones!  The Lactic Threshold Training Zones correlate to the Perceived Exertion Chart in the studio. You will truly know what working at a 4/10 should feel like, this is your Zone 2 and where all the magic happens in building your aerobic foundation.

Why Do I want to Work on Building My Aerobic Base?

This is the foundation to all fitness.  Just like a house if you don’t have a strong foundation everything else you build on it could crumble.  So if you want to be stronger or better in your intervals, or on hills, if you want to increase your anaerobic tolerance, you must first have a solid aerobic foundation.  When you ride at this training Zone for long periods of time (over 1 hr) you teach your body to utilize FAT as a fuel source, as it is a long slow burning fuel.

We often time get hooked on the adrenaline rush of high intensity shorter duration classes and feel like we are “not working hard enough” in endurance classes.  This type of go, go, go training can have a negative effect on your fitness because you will simply over train and eventually either injure yourself or crash and burn!  You need to train smart and balanced to keep yourself strong and healthy. This means stripping it back to endurance type training at least once a week, allowing yourself to actually breathe!!

How Long Are The Winter Base Classes?

The program runs for 12 weeks starting in January. We start out around 60-75 min and increase the duration as we get into the program until we are approximately 2 hours on the bike.

What Else Can I Expect?

You can expect to learn about proper cycling posture, pedal stroke and speed and efficiency drills.

We recognize that to train smart we also need to encourage some sort of strength training to the program so we teach a different strength exercise every week and encourage you to continue with them on your own time.  We also have Guest Speakers that come in and educate you on nutrition, posture, injury prevention and stretching.

So come join Jen and I for WBT2016!!  It’s a great way to stay focused and motivated during the long winter months!  At the end of the 12week program spring will be here and you will be ready! J

Choose from either:

Saturdays from 7-9am with Jen OR

Sundays 12-2pm with Kim

We would LOVE to train with you, SIGN UP TODAY!!

Meet Nicole our rider of the week! New to CYKL this year, she’s already rocked our winter base training program, joined our Ride to Conquer Cancer team and is motivated to ride and keep fit with CYKL all spring and summer long! Way to go Nicole!

10 Apr 2015

Rider of the Week

Author: admin | Filed under: cycling gear, Riders, Training

Let Jen torture your boyfriend and YOU get 15% off  your next package or merchandise (including cycling shoes) purchase!

Let us know who you refer so we can make sure you get the promo code! Offer ends Feb 28th!


27 Jan 2015

Refer a Friend

Author: admin | Filed under: Uncategorized