How does Power-based Training Work?
Most cyclists familiar with heart rate based training will know that heart rate measures the body’s response to effort without actually measuring the effort itself. There are various limitations to training with heart rate alone including lag time (especially to short, intense efforts), variations in heart rate according to age, temperature, level of fatigue, general health, hydration and level of fitness itself. This makes it difficult to always know what heart rate ranges are best to train in.
The power measurement technology used in Bike2Max CycleOps equipment allows us to measure power (as a proxy for effort) accurately and instantaneously as you ride. Modern power training systems such as the world-standard Training Peaks system (our partners) have developed highly successful training methodologies based on riding in different ‘power zones’ to achieve different training and recovery objectives as part of a holistic program. This allows for much better training and recovery management than heart rate, time, speed or ‘gut feel’ alone.
The generally accepted power zones utilized by Training Peaks and most other systems are classified as:
Zone 1: low intensity riding that aids recovery from previous high intensity efforts.
Zone 2: medium intensity efforts that develop cardio-vascular (aerobic) systems
Zone 3: higher intensity efforts that approach the limits of aerobic endurance
Zone 4: high intensity efforts that test and exceed aerobic limits
Zone 5: sub-maximal efforts that develop anaerobic and neuro-muscular systems
Zone 6: extreme (short duration) efforts that develop strength and anaerobic capacity
How does Bike2Max Studio incorporate Power Training Methods?
Each Bike2Max member undergoes a 30 to 40 minute assessment based on their medical information (required) and fitness history as well as their current state of fitness and medical condition (required). The result from the assessment determines your Functional Threshold Power (sustainable effort) and is used to establish personal training zones. These training zones reflect the range of power outputs you need to ride at to achieve the level of effort required for a given session or segment of a session. These levels are based on the Training Peaks zones of Recovery, Endurance, Tempo, Threshold, Vo2Max and Anaerobic Capacity.
How does Bike2Max Studio cater for people of different abilities and levels of fitness?
Based on their individual factors and goals Bike2Max develops a personalised training program for each member that can be seamlessly integrated into our system. Our VT software allows each rider to ride at his personal power zone. As members develop and improve, power zones are adjusted (about every 6-8 weeks), ensuring that the training ‘bar’ is set progressively higher and you achieve best value for the time spent on the bike indoors.
What makes Bike2Max Studio different from a 'spinning class'?
Bike2Max Studio provides structured training with a definite objective and purpose. Your sessions at the studio is supervised, monitored and adjusted if needed, either before or during the workout.
Do I need to bring my own Bike?
No! Our CycleOps Indoor Cycles have an infinite setup range, so you can exactly match your existing setup. Your key bike-fit parameters are then recorded for future reference.
Do I need fancy shoes?
Ideally yes, since cleated shoes are a key component of developing an efficient pedalling technique, which is best developed in a safe indoor environment. But our bikes are equipped with Shimano dual sided pedals – flat on one side and cleats on the other – so you can train in your running shoes while you consider your options.
Do I need to book in advance?
Bike2Max Studio operates between 5:30am and 7pm, Monday to Friday. Bookings on our on-line platform are essential to reserve a bike for your session. For a session between 5:30am and 12pm please book the day before, before 9pm. For a session between 12pm and 7pm please book before 9am on that day.
What age to join?
18 years or older and between the age of 12 years and 17 years with signed permission of a parent/legal guardian.
What should I bring to a session?
We recommend a bottle of water, a small sweat towel for use with training, shoes, padded cycling shorts, music player with wired earphones/headphone and personal toiletries to shower afterwards.
Is the software easy to use?
On joining, you will be given a username and password for our VT Fitness app, which allows the software to upload your workouts to your (free) Training Peaks profile. We will also provide basic training in the use of the app, which thereafter is both intuitive and user friendly.
How long is a session?
Your individualized sessions are 50 to 90 minutes, includes a warm-up, your structured workout and a cool down. Longer sessions are allowed if the cycle is available beyond 90 minutes.
How often do I need to do an FTP test?
Your Functional Threshold Power (FTP) (which allows us to calculate your training zones) will change during your training, according to power output and heart rate. This value will be monitored as the program advances and your training zones modified as required. Recommended test is once every 6 to 8 weeks.
Is the equipment hygienically cleaned?
Each rider is requested to wipe his/her bike down after their session with the cloth and sanitizing spray provided, but we will monitor and step in if needed. The bikes will be deep cleaned after each session by our own staff to ensure compliance with Health and Safety standards.
If you have any questions or you would like to try a free session then click here.