LT lactic acid threshold
The human body produces lactic acid at any time, but its concentration generally does not rise. Uncle has introduced an article in nutrition article: unlike most people imagine, lactic acid is not only an enemy of your muscle soreness, but also a form of energy. Lactic acid enters the blood and enters the liver and becomes pyruvate under the action of dehydrogenase in the liver. Glucose enters the blood to form blood sugar and then is absorbed by the muscles, which forms a cycle.
Only under relatively high intensity exercise, muscle contraction produces a large quantity of lactic acid through glycolysis, which makes it unable to be metabolized in time, and lactic acid will accumulate in large quantities.
In the process of increasing the intensity of exercise, one is just the amount of lactic acid accumulation equal to the amount of lactic acid removed. This is the critical point of lactic acid accumulation. It is called lactic acid threshold. The heart rate at this time is the lactate threshold heart rate (LTHR) that the friends often say.
FTP function threshold power
The full name is funcational threshold power, that is, the output power when the body is at lactate threshold, intuitively, that is, you can steadily output the highest average power of an hour. If your exercise is more than FTP, your physical strength will be very fast; the intensity exercise below FTP will persist for a long time.
FTP is the most intuitive, the best evaluation of your "engine" good or bad gold index, and also the basis of power training. The keyboard party said he had 50 cruise, which could be downwind. But when you get the FTP data in the sun, you can ignore any factors such as weather condition equipment, and objectively explain your leg strength.
To measure FTP, the most accurate way is to take a power meter with a personal time of 1 hours, and the average power is FTP. But the 40 kilometre personal timing is rather painful, and it requires a few good people to ride the environment and output evenly, which is not good for some people, and the resulting FTP will also be low.
The book "Training and Racing With a Power Meter" provides a simple, widely accepted method of determination: the average power of X 0.95 = FTP 20 minutes. This means that the average power of 1 hours can be estimated by the average power of 20 minutes. X 0.95 is "assuming that" as time goes on, your athletic ability will decline 5%. For example, the average power of my uncle's full ride for 20 minutes is 300W, then FTP = 300W X 0.95 = 285W. However, this value is only the estimated value of the test, and the average power conversion of 20 minutes varies from person to person, and the drop point of FTP can be between 90% and 98%.
VO2max maximum oxygen uptake
The maximal oxygen uptake (maximal oxygen consumption) refers to the maximum intensity exercise. Until the body fails to sustain the next exercise, the oxygen intake can be achieved at the volume of ml / kg body weight / minute. It is an important indicator to reflect the ability of aerobic exercise in human body, and the highest level of high level oxygen uptake is the basis of high level aerobic exercise ability.
VO2max is a more accurate test, which requires a direct test of the laboratory. The subjects breathed through a test tube and accelerated the limit state on the bicycle to determine the oxygen uptake accordingly. Of course, most of our friends generally don't enjoy it.
Although the maximum oxygen intake is greatly influenced by genetic factors, VO2max can be greatly improved through training, like the threshold of lactic acid.
NP standardized power
Because our riding in real environment is affected by various factors, such as bad roads, corners, ups and downs, even traffic jam. Under such circumstances, the average power of drivers will be affected by some "not deserve". NP tries to ignore the effects and tries to describe the "actual" output of our body.
In a group of riding or indoor shuttle training, the standardized power is much higher than the average power.
In indoor riding or environmental ideal individual time trial, the standardized power is very close to the average power or slightly higher. In other words, if the standardized power is much higher than the average power, it shows that the "hardship" of the ride is higher than its average power.
The specific algorithm for standardized power is a more complex function, in fact it is a patent for TrainingPeaks, and the algorithm is not open. If the header supports the NP display, the data can be used instead of the average power in the FTP test.
IF strength coefficient
There is also the intensity factor, which is simply the ratio of the NP to your FTP this time. It reflects the degree of a hard training.
TSS training pressure index
The training stress index is a way of training the expression of the workload. It is the product of intensity exercise and duration. The calculation formula is: TSS = (duration - seconds * NP X IF) / (FTP x 3600) x 100
The higher the number of TSS, the higher the benefit you get from the exercise
The following TSS indicators can be used for daily training guidance:
Less than 150 - low (the next day can be restored)
150-300 - medium (fatigue may appear in the next few days, two days in general)
300-450 - high (the feeling of fatigue may still exist after 2 days)
Greater than 450 - very high (fatigue last few days)
Also, the weekly or monthly cumulative TSS can be used to help determine the maximum intensity and the amount of exercise led to improvements, rather than overtraining. Follow the NP to track if and TSS to improve the riding short board and improve the physical energy.
PRE
The direct translation of PRE (Ratio of Perceived Exertion) is the degree of effort you feel (or the actual rate of play). In general, it can be divided into 10 or 20 levels.
An accurate, experienced driver can correspond to each level with heart rate and power.