Posts Tagged ‘effort’

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

 

FYI-

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

CYKL Team

4 May 2016

LT & Heart Rate Monitor Training

Author: admin | Filed under: Uncategorized

At CYKL we believe we have the best indoor spinning studio in Toronto, with the best riders, instructors, and staff who bring their incredible energy and hard work to the studio every day! In addition to all that awesomeness, there are some great reasons to ride at CYKL!

First and foremost is our bikes, you can burn 20% more calories on a Realryder than on a traditional spin bike. Secondly is the calorie and fat burning effect of our real indoor cycling classes! On the schedule we have interval classes listed as CYKL 45, CYKL 60, CYKL Climb or CYKL Interval. These classes are high intensity classes, designed to get your heart rate up while working on improving power and strength through threshold and anaerobic efforts (meaning 7-9/10 efforts – hard stuff). These classes have a BIG calorie burn because the intensity is high! But don’t be scared, you ride at your own pace and ALWAYS you do what YOU can in each and every class.

The second type of class we teach is an endurance class – CYKL Endurance (60-75mins). These classes are geared to work your fat burning heart rate zone (looking at 4, 5, 6, or 7/10). Less about power and more about challenging steady state riding. You’re working on building your aerobic capacity, endurance and muscular endurance at the same time your body is learning how to use fat as a fuel source (yes!!).

These 2 styles of classes compliment each other, the better your aerobic base (endurance classes), the harder you can push in an interval class. The combination of classes will have you burning LOADS of calories throughout the class, increasing your cardio capacity, as well as kick up your metabolism throughout the day. In addition to a clean diet, we always see lots of our clients achieve their weightloss goals, with many going beyond what they ever expected!

CYKL team

10 Dec 2014

Reasons to Ride at CYKL

Author: admin | Filed under: Uncategorized