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Incorporating some microbursts into your aerobic training rides will help build your neuromuscular efficiency and stave off the boredom of long rides.
During a medium to long endurance ride you can include 10-20 ‘microbursts’. For these, ride at about 80-90% of max effort (so it’s a little short of an all-out sprint), but only for 8-10 seconds. Cadence should be 100rpm+. These will break up the monotony of the long ride and do wonders for your neuromuscular response or the speed with which your brain talks to your muscles and recruits them into action. So long as the intervals are 10 seconds or below you’ll still be getting the aerobic endurance focus of the ride. Make sure you have at least 5 minutes between each microburst. Spread them out through over the course of the ride and use a variety of gears whilst maintain a cadence of over 100rpm.
- @tribryan Hi Bryan, that’s a discontinued Irish Country Jersey which is no longer in production, sorry to disappoint.
- @vickiewoodsford @richardhier @daithetooth Thanks Vickie, glad we were able to help too.
- @ServiceCourse @richardhier @daithetooth You’re all too kind, thank you.
- @richardhier Thanks Richard, have a good weekend. Will pass on your thanks to Peter.
- Stylish, creative, sharp? We all know a sartorial city rider that can be tricky to buy for. See our guide for hints → http://t.co/dul9phwMoX
- Who's excited for snowy racing #inbend this weekend? We brought tshirts and coffee for the weekend.… http://t.co/aYYPjQEXTG
- @playa_mansa Sorry, somehow missed this. Our backpack is great for general use. Most of us here use it both on and off the bike.
- @TheRaceRadio A man experienced in sheep aerodynamics, perhaps. → http://t.co/4ysrDy5bie
- The most recent Rapha Gentlemen’s Race took place in Adelaide with 18 teams lining up for the rolling 160km route. → http://t.co/ZQ3Dzz0NEX
- @andersmagnus Hi Anders, there’s been a delay unfortunately, but thanks for being patient. It will be out as soon as possible.