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Example text

Even if you are extremely fit, we recommend regular visits to your doctor for physical checkups and perhaps an exercise stress test to get periodic snapshots of your physical well­being, especially the cardiovascular system.  Sixteen years of leading an exemplary lifestyle, including lots of aerobic exercise, was not enough to overcome the changes that were occurring in his body.  The cards were stacked against him.  What are the chances you have hidden heart disease?  Although you can't change heredity, you can modify lifestyle.

So, 90 percent plus is the high side, but what about the low end?  Such low­effort riding is of little physiological value except, perhaps, for recovery.  Later, this chapter will teach you how to use a heart rate Page 36 monitor, and chapters 5 and 6 will pull all pieces of the training puzzle together with suggested routines based on riding goals.  Because lower intensity workouts are easier on the body, most athletes and coaches recommend building a base of endurance with long, steady rides before starting to do high­intensity workouts, such as intervals, later in the training year.

It's just that heart rate is affected by several common endurance factors.  There are several causes of this upward trend of the ticker during a ride, including muscular (table continued on next page) Page 49 (table continued from previous page) fatigue, heat and humidity, dehydration, and even psychological stress.  The need to remove lactic acid and a resulting less economical pedaling technique cause heart rate to rise.  Acclimating to heat and humidity considerably reduces the upward drift.

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