Aerobic Training: Beginners Guide

In today’s post, we’ll be diving into the world of aerobic training. Aerobic exercise is one of the most popular and effective ways to improve cardiovascular health, increase endurance, and burn fat. Whether you’re a seasoned athlete or just starting out on your fitness journey, incorporating aerobic training into your routine can have a significant impact on your overall health and well-being.

Aerobic training emphasizes longer, steady efforts instead of intense, all-out efforts

It’s a type of exercise that focuses on improving cardiovascular endurance and burning fat by sustaining longer, steady efforts. Unlike high-intensity workouts, which prioritize short bursts of maximum effort, aerobic training involves working at a moderate level of exertion for a prolonged period.

This approach gradually increases your heart rate, breathing rate, and oxygen consumption, allowing your body to use energy and build endurance efficiently. With time and consistency, aerobic training can enhance your overall health, reduce the risk of chronic diseases, and improve your athletic performance.

 

Compared to high-intensity zones where performance can hit a plateau within 4-6 weeks, aerobic training takes many years to fully develop, resulting in consistent improvement in performance over time.

Effective Aerobic Training for Cyclists

These workouts can take many forms, from steady-state efforts to longer rides, to intervals at or near threshold.

1. Steady-state efforts, typically performed at a moderate intensity (70-80% of maximum heart rate), aim to maintain a consistent effort level for an extended period, allowing for the body to efficiently use oxygen and produce energy.
2. Longer rides, typically lasting for 2-4 hours, aim to improve aerobic endurance and further develop mitochondrial function.
3. Interval workouts, which consist of brief, high-intensity efforts followed by periods of active recovery, aim to increase lactate threshold and stimulate adaptations that improve aerobic performance.

Read more about the pros of aerobic workouts here!

By incorporating regular aerobic workouts into their training regimen, cyclists can improve their endurance, increase their power output, and achieve their fitness goals. However, to get the most out of their training, it’s important for cyclists to have a well-rounded, individualized coaching plan that takes into account their fitness level, training history, and personal goals.

For more coaching information and support on your journey to better cycling performance, don’t hesitate to reach out to us. Our team of experienced coaches is here to help you every step of the way. So, don’t wait any longer, start your aerobic training today, and ride towards success!