Questions and Answers
What is the cadence for sprints on a flat?
What is the hand position for sprints on a flat?
What is the perceived exertion during sprints on a flat?
Very hard
What is the heart rate range during sprints on a flat?
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What is the initial step after increasing resistance to moderately heavy during sprints on a flat?
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What does the symbol for sprints on a flat look like?
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What resistance level is used for recovery after sprints on a flat?
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What energy zone is associated with sprints on a flat?
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What is the proper technique for sprints on a flat?
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What hand position begins during sprints on a hill?
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What heart rate range is involved in jumps on a hill?
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What are the two main energy systems used in cycling?
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What does aerobic metabolism yield?
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Study Notes
Sprints on a Flat
- Cadence for sprints: 80-110 RPM.
- Hand position for sprints: Either 2 or 2.5, or 3.
- Technique level for sprints: Advanced skill required.
- Heart rate range for maximum effort: 85% of maximum heart rate (MHR).
- Perceived exertion during sprints: Very hard.
- Performance during sprints: High performance effort expected.
- Initial hand position: Begins at 2 or 2.5.
- Starting seat position: A seated flat.
- Resistance level during sprints: Increases to moderately heavy.
- First step after increasing resistance: Lift out of saddle.
- Hand position during lift out of saddle: Shift to position 3.
- Duration for pedaling after standing: 3-5 seconds to overcome resistance.
- Time returning to saddle after standing: 5-25 more seconds.
- Hand position after returning to saddle: 2 or 2.5.
- Effort level after standing: Maximum effort is expected.
- Recovery following sprints: Active recovery for 1-3 minutes.
- Recovery resistance level: Light.
- Recovery pedal speed: Slowly.
- Symbol representing sprints: An "X" in a box.
- Terrain type for sprints: Flat road.
- Energy zone during sprints: Interval race day emphasis.
Sprints on a Hill
- Resistance level during hill sprints: Heavy.
- Hand positions for hill sprints: Options include 2, 2.5, or 3.
- Cadence during hill sprints: 60-80 RPM.
- Technique level for hill sprints: Advanced.
- Starting position for hill sprints: Begins in a seated climb.
- Transition from seated to standing during sprints: Move to standing.
- Use of hill sprints: Applied in interval and race profiles.
- Cue for starting hill sprints: Begin in a seated climb.
- Resistance adjustment after seated climb: Increase to heavy.
- Action after increasing resistance: Burst out of saddle into hand position 3.
- Cadence after bursting out of saddle: Attain the upper end of cadence range for 5-30 seconds.
- Recovery period after hill sprints: In seated flat position with moderate resistance.
- Symbol representing hill sprints: A diagonal line in a box.
Seated Flat
- Hand position options for seated flat: 1, 2, or 2.5.
- Resistance level for seated flat: Light to moderate.
- Cadence during seated flat: 80-110 RPM.
- Terrain type for seated flat: Flat road.
- Energy zone applicable to seated flat: All zones.
- Symbol for seated flat: A straight line from left to right.
Standing Flat/Running
- Hand position for standing flat: Either 2 or 2.5.
- Resistance level: Moderate.
- Cadence during standing flat/running: 80-110 RPM.
- Terrain type: Flat road.
- Energy zone focus: Interval/endurance with saddle resistance during recovery.
- Heart rate range for standing flat/running: 75-85%.
- Symbol for standing flat/running: A straight line with a dot above it.
Jumps
- Hand position during jumps: Either 2, 2.5, or 3.
- Resistance level for jumps: Moderate.
- Cadence for jumps: 80-110 RPM.
- Terrain type: Flat road.
- Energy zone for jumps: Endurance and interval.
- Heart rate range during jumps: 75% MHR to max effort.
- Perceived exertion level: Moderate to very hard.
- Symbol for jumps: A white circle within a white box.
- Jumps on a hill adjustments: Resistance elevated to heavy, cadence of 60-80 RPM.
Seated Climb
- Hand position for seated climb: Either 2 or 2.5.
- Resistance level: Moderate to heavy.
- Cadence during seated climb: 60-80 RPM.
- Terrain type: Hill.
- Energy zone applicable: Endurance, strength, interval, race day.
- Heart rate range for seated climb: 75-85%.
- Perceived exertion level: Moderate to hard.
- Seated climb symbol: Box with bottom right half darkened.
Additional Concepts
- Two main energy systems: Aerobic and anaerobic.
- Anaerobic energy production: Occurs without oxygen.
- Aerobic energy production: Requires oxygen.
- Fuels during aerobic metabolism: Glycogen and phosphocreatine (PCr) used to yield ATP.
- Adenosine triphosphate (ATP): Body's energy currency.
- Benefits of aerobic training: Stronger immune system, increased endurance, reduced heart disease risks, improved mental state.
- Recovery energy zone objective: Promote relaxation and energy accumulation.
- Recovery energy zone intensity: 50-60% MHR.
- Endurance energy zone focus: Consistent aerobic energy use for sustained periods.
- Endurance energy zone intensity: 65-75% MHR.
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