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Train Like a Turtle: Pedal for Power

Be Strong
posted: 06/20/2005

Once you've determined your ranges, do 90 percent of your training below your anaerobic threshold (keeping your lactate levels below 2; you're burning fat for energy and your heart rate is 110—120 beats per minute). Bergmüller calls this the "compensation level. In the "stabilization level, the body is still working aerobically, but lactate levels are between 2 and 4 (heart rate is 155—160 bpm) and you're burning carbs and fat. The final phase of the training is the "development level, an intense, carb-burning workout.

Compensation Training

  • 3 sets of 30-minute rides (below lactate 2 OR pulse 120 at 88 to 90 revs/minute) with 5-minute stretching breaks between sessions.

    Compensation + Stabilization
    Stationary bike session at 88 to 90 revs/minute:
  • 25 minutes of warm-up cycling at compensation level (below lactate 2, pulse 120)
  • 7 minutes at stabilization level (between lactate 4 and 6, pulse 160)
  • 5-minute break (stretching off the bike)
  • 8 minutes at stabilization (between lactate 4 and 6, pulse 160)
  • 5-minute break (stretching off the bike)
  • 10 minutes at stabilization level (between lactate 4 and 6, pulse 160)
  • 5-minute break (stretching off the bike)
  • 25 minutes of cool-down cycling at compensation level (below lactate 2, pulse 110)

    Compensation + Stabilization + Development
    On the stationary bike (88 to 90 revs/minute) with compensation-stabilization-development level elements:

  • 25 minutes of warm-up cycling at compensation level (below lactate 2, pulse 120)
  • 10 minutes at stabilization level (between lactate 4 and 6, pulse 160)
  • 5-minute break
  • 2 times 6 minutes at development level (pulse of 175)
  • 5-minute break
  • 25 minutes of cool-down cycling at compensation level (pulse of 105)
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