Most of us cyclists will have some sort of quantitative measuring device strapped to ourselves or our bike when we are riding. However, can we sometimes benefit from riding without all this and base it purely on feel? Chris and James run you through how to train based on feel...
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To get the most out of training on feel, it is best, as ever to plan ahead. So, a pen and paper, or online planner will be useful to start with. The main reason for doing this is to create a plan that you can follow, stick to and improve with. It is easy to lose direction without planning. So keep on track!
From here, you will want to translate those planned intensities or training zones into on the bike sensations and that is where we will use perceived exertion. And, for certain efforts, max duration to failure. This is particularly useful for maximal efforts.
With ‘max duration to failure’, we are referring to pacing yourself at an intensity that will see you want to stop as soon as the interval is over. In other words, if it is a 2 minutes effort, you empty the tank within that period and will want to freewheel or sit in the gutter as soon as it finishes.
Using a scoring system from 1-10 is useful for perceived exertion. 10 being an excruciating effort that you can only maintain for very short bursts. Whilst at level 1, you’ll be doing an effort you could continue indefinitely.
Your endurance sessions should start out at around 4 on a PE scale, with the 20-minute efforts we described above around 8.5-9.
An effort of 30-60 minutes would be 7-8.
With your 3-6 minute efforts around 9-9.5. For much of the effort, squeezing towards a 10 at the end.
Anything under 3, is most likely to be a 9.5-10, in reality, as these efforts are so short.
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出典 YouTube・Global Cycling Network：How To Train On Feel | Training For Cycling Without Power Or Heart Rate
- YouTube・『How To Train On Feel | Training For Cycling Without Power Or Heart Rate』