Youth Cycling Training 

Presentation
HW499
Unit 8 Seminar
Kristin Henningsen
 Learning Objectives
 Discuss the effects of training and
rest in relation to cycling
performance 

 Describe training techniques

strategies and plans

 Identify and build a proper

individual training plan
 Agenda
 Intro to cycling specify training
 Heart rate zones
 Zone 2 training and Steady State (SS) training
 High intensity interval training (HIIT),
 FTP and VO2 max
 Rest and Cross Training
 Training Plans
 Periodization
 Training Plans
 Training ride!
 Introduction
 Training for Cycling
 Training is the process of preparing for cycling
performance, such as in a cycling race
 Training has many aspects:
 Physical (e.g. endurance , strength, flexibility etc.)
 Technical (skills)
 Tactics
 Psychological
(Zahradnik and Korvas, 2012)
 Introduction
 Training for Cycling Terms
 Specificity
 Intensity
 Volume
 Loading
 Heart rate zones
 Heart Rate Zones
 Exercise intensity can be tied to heart rate (HR)
 Effective training plans can utilize ‘heart rate
training zones’ to guide workouts

Zone 1 = Easy or recovery 55% - 65% of max HR

Zone 2 = Aerobic/base 65% - 75% max HR
Zone 3 = Tempo 75% - 85% max HR
Zone 4 = Lactate Threshold 85% - 90% max HR
Zone 5 = Anaerobic 90% to max HR
 Zone 2 and Steady State
 Zone 2 training is training in the endurance zone, or
Aerobic/base zone 2 heart rate zone.
 Steady State is upper end of aerobic zone (slightly
higher then zone 2)

 Benefits:
 Builds endurance
 Strengthens the heart
and lungs
 Reduced risk of injury
 High Intensity Interval Training (HIIT)
and Sweet Spot
 HIIT is “intermittent exercise that involves alternating
short bursts of high-intensity activity with lower-
intensity activity for recovery or rest” (Cao et al., 2019,
p. 1).
 Sweet Spot is training with intervals at 85% to 95% of
FTP.
 Benefits:
 Build muscle
 Improves oxygen and
blood flow
 Improve VO2 max
 FTP and VO2 max
 FTP -Functional Threshold Power
 “Quite simply — a measure of fitness.
FTP represents the power (measured in
watts) that you could theoretically
maintain for about an hour” (Trainer Road, 2022,
para. 2).

 VO2 Max
 “VO2 max is your maximal aerobic
capacity. Specifically, it means Volume of
O2 (oxygen) Maximum and is a
measurement of the maximal amount of
oxygen your body can effectively
consume” (Hurley, 2022b, para. 2).
 Rest and Cross Training
 Rest
 Recovery weeks
 Rest days
 Recovery rides
 Cross Training
 Exercise other then cycling
 Running
 Yoga
 Weight Training
 Training Plans
 Training Plans
 Plans should be goal oriented (e.g.
Focus on key races)
 Balance training and rest
 Resources
 Zwift
 Trainer Roads
 Training Peaks
 Coaches
 Play Short Video:
 https://www.youtube.com/watch?v=dIO3vvW3l4A
 Questions

Training Ride!
 References
Cao, M., Quan, M., & Zhuang, J. (2019). Effect of High-Intensity Interval Training versus Moderate-Intensity Continuous Training on Cardiorespiratory
Fitness in Children and Adolescents: A Meta-Analysis. International journal of environmental research and public health, 16(9), 1533.
https://doi.org/10.3390/ijerph16091533

Centers for Disease Control and Prevention. (2022, June 3). Target Heart Rate and Estimated Maximum Heart Rate.
https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm#:~:text=To%20estimate%20your%20maximum%20age,x%200.64%20%3D%
20109%20bpm%2C%20and

Cleveland Clinic. (2021, May 12). Exercise Heart Rate Zones Explained. https://health.clevelandclinic.org/exercise-heart-rate-zones-explained/

Friel, J. (2009). The Cyclist’s Training Bible (4th ed.).Velo Press.

Kelley, M. (2022). Cross-Training for Cyclists: Why it’s Essential and How to Add it to Your Training. Trainer Road.
https://www.trainerroad.com/blog/cross-training-for-cyclists-why-its-essential-and-how-to-add-it-to-your-training/

Kelly, M. (2022). Why Rest, Recovery and Tapering are Necessary to Get Faster. Trainer Road.
https://www.trainerroad.com/blog/why-rest-recovery-and-tapering-are-necessary-to-get-faster/

Harvard School of Public Health. (2022). HIIT (High Intensity Interval Training).
https://www.hsph.harvard.edu/nutritionsource/high-intensity-interval-training/

Hurley, S. (2022). What Is Sweet Spot Training: Everything You Need to Know. Trainer Road.
https://www.trainerroad.com/blog/sweet-spot-training-everything-you-need-to-know/

Hurley, S. (2022). VO2 Max Training for Cyclists: How to Improve Your VO2 Max and Get Faster. Trainer Road.
https://www.trainerroad.com/blog/how-vo2-max-work-makes-you-fast-the-science-behind-it-all/

Hurley, S. (2022). Zone 2 Training for Cyclists: Where Endurance Training Fits in Your Training Plan. Trainer Roads.
https://www.trainerroad.com/blog/endurance-training-for-cyclists-where-zone-2-fits-in-your-training-plan/

Pixabay.com (2022). All images.

Trainer Road. (2022). FTP Testing - The Cornerstone of Training.

https://support.trainerroad.com/hc/en-us/articles/201993760-FTP-Testing-The-Cornerstone-of-Training#:~:text=How%20is%20FTP%20Calculated
%20from,power%20sustained%20during%20the%20test
.