RIDING
CILNICS |
| This
summer we are offering riding clinics.
Mixed
-
Tuesday 6:30 pm
Women Only -
Wednesday 6:30 pm
Mixed -
Sunday morning rides 8:30
Location starts vary,
Please contact jp@cyclesendurance.com |
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HEART
CYCLING
The True and Only Way to Spin:
Why Heart Cycling versus others?
Simple your heart is the only muscle that keeps you ALIVE!
These classes will be based on 5 Zones: |
| ZONE 1
• HEALTHY HEART ZONE (50 – 60%) |
Benefits
• Lower Blood Pressure
• Reduce Cholesterol…Improve Ratio HDL/LDL
• Comfortable
• Reduce Body Fat, Increase
Muscle Mass
• Reduce Risk of Degenerative Disease
• Stabilize Weight
Fuels Burned [10% Carbohydrates, 60 – 85% Fat,
5% Protein = Calories (+/- 5 calories per minutes)] |
|
| ZONE
2 • TEMPERATE ZONE (60
– 70%) |
Benefits
•
85% OF Our Calories From Fat as Fuel
• Training
the Body to Metabolize Fat
• Comfort Zone, Cruise,
Fat Burning Zone
Fuels Burned [10% Carbohydrates, 85% Fat,
5% Protein = Calories (+/- 10 calories per minutes)] |
|
| ZONE 3
• AEROBIC ZONE (70 – 80%) |
Benefits
• Transition from Health Zone to Fitness Zone to Performance
Zone
• Still Comfortable, You Break a Sweat, Somewhat
Challenging
• Metabolize Fatty Acids
•
Functional Capacity Enhanced
1. Increase in the number & size of blood vessels
2. Increase vital capacity
3. Increase in size and strength of heart
4. Endorphins
5. Shift in Fuel ration towards carbohydrates
Fuels Burned [60% Carbohydrates, 33% Fat,
5% Protein = Calories (+/- 12 calories per minutes)] |
|
| ZONE 4 •
HEALTHY HEART ZONE (80 – 90%) |
Benefits
• Improved VO@ and High
Lactate Tolerance
• High Total Calories. High Carbohydrates
as Source
• At-About-Around AT HR Training Principle
• Get Fitter Moving Anaerobic Threshold Higher
Fuels Burned [80% Carbohydrates, 15% Fat,
5% Protein = Calories (+/- 15 calories per minutes)] |
|
| ZONE 5 •
REDLINE (90 – 100%) |
Benefits
• Interval Training
• Lactate Junkies Love It Here
• Highest Total
Calories, Lowest Percent of Fat Calories
• Painful,
Injury Zone, Interference with Coordination
Fuels Burned [90% Carbohydrates, 5% Fat,
5% Protein = Calories (+/- 20 calories per minutes)] |
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