For Instructors

65-75% MHR and anything goes = EEZ?

The heart rate parameters of the Endurance Energy Zone are 65-75% MHR. We know that to work in the EEZ, we need to remain aerobic. For some, this means adding a bit more intensity to this picture i.e. up to as much as 80-85%MHR +/-. We also know that there are two substantial failings in the endurance training concept: (1) some folks progress beyond their current heart rate numbers and fail to adjust their heart rate zones and therefore train for hours at an insufficient intensity and, on the other hand, (2) many of us fail to spend adequate time working on our aerobic base and undermine our training for long rides and powerful training sessions. The Instructor Manual stresses that the EEZ training ride is an ?even application of energy for sustained periods.? Continuing on p. 3.12 the manual states: ?Performance is maximized when a rider achieves an even application of energy over the duration of the exercise.? The basic EEZ training ride is presented to instructors as seated training with a maximum of 30 seconds allowable standing to stretch out the legs as long as doing so doesn?t push the heart rate above the desired number. I have been puzzled by EEZ profiles found in the Spinning® Ride books Volumes 1 & 2 as they include more core positions than seated flat with brief periods of standing flat. Returning to my Instructor Manual, as I frequently do, I found this last paragraph, again on p. 3.12: ?A variation of the traditional Endurance Energy Zone can be used for new riders or for times when you want more variety in your aerobic training and base building rides. The variation includes expanded heart rate parameters of up to 80% MHR for those who can still work aerobically at 80%. The variation also allows for using additional core movements ? standing flat, seated climb and standing climb, provided that riders remain at an aerobic heart rate.? Is the bottom line here that any of our core movements can be included in EEZ training as long as the heart rate is true and sustainable? What about running with resistance? What about jumps on the flat or on a hill? I have also seen these movements used as part of an Endurance Energy Zone class profile. What do you think? Is it true that ?anything goes?? Of course, the ultimate outcome of any training must be the results achieved. In an effort to remain consistent with our Spinning® training guidelines, many of us follow the letter to the best of our ability. But, we also want to help our students and ourselves increase aerobic base, expand power, and achieve both fitness and riding success in the studio and on the road. Your thoughts? Blog posted by Linda Freeman for 1-18-2011.



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