"Want to improve your cycling performance? Make sure you know about Spot and Threshold."

Improve your cycling ability: Should you train in the sweet spot or threshold? This is a question often asked by cycling enthusiasts who want to improve their physical performance. Professional athletes have long applied these scientific methods, and more recently, with the growth of professional coaching services and apps such as Zwift, Trainer Road, passionate athletes also have the opportunity to access these methods more easily and effectively.

The article below will introduce two popular types of exercises: sweet spot and threshold. We will delve into the definition and goals of each of these types of exercises, analyze the advantages and disadvantages of each type, and from there we can synthesize and make the most appropriate training decision.

Definition and goals of sweet spot and threshold

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Sweet Spot

Frank Overton, founder of FasCat Coaching, coined the term "sweet spot" to describe the zone of moderate-high exercise intensity, located between the bottom of zone 3 and the top of zone 4 on the exercise scale. maximum capacity FTP. This is approximately 84 to 97% of an individual's FTP and is considered one of the most effective training methods for improving cycling endurance and performance.

The sweet spot is characterized by a combination of the body's ability to maintain and maximize efficiency. On the RPE scale (Rate of Perceived Exertion - an index that evaluates personal feelings about the level of exercise intensity), exercises in the sweet spot area are usually rated at 6-7 out of a total of 10 points. This is a sufficient level to bring a certain challenge and difficulty to the practitioner, but still allows it to be maintained for a period of 12 to 60 minutes per exercise.

The benefits of sweet spot exercise are diverse and have a great impact on the body:

  • Raise lactate threshold: By exercising in the sweet spot, the body learns to process and eliminate lactate (a fatigue-causing substance in the body) more effectively, helping to endure fatigue longer and enhance performance. resist.
  • Increase VO2 max index: This is an index that measures the body's maximum ability to absorb oxygen during exercise. Training in the sweet spot helps improve and optimize this index, thereby improving cycling performance on all terrains.
  • Improves endurance for slow twitch muscles: Slow twitch muscles (also known as tragus) engage in prolonged activities and react more slowly, suitable for maintaining endurance in races and long-term sports activities.
  • Increase the amount of glycogen in the blood: This is the energy used by the body during exercise. Exercising in the sweet spot helps the body increase glycogen stores, thereby avoiding energy exhaustion too soon.

With these outstanding benefits, sweet spot exercise is not only for professional athletes but also suitable for those who practice and participate in long-distance sports activities such as Century racing (160km), Ironman 70.3 and Ironman 140.6. If done properly and periodically, accumulation and improvement in the sweet spot will provide the best preparation for long-term athletic challenges.

Threshold


Threshold exercise is one of the more intense training methods than sweet spot, usually performed at an intensity range of 85% to 95% of an individual's maximum heart rate, equivalent to about 91- 105% of FTP and belongs to zone 4 on the power scale. This is an intense zone where the body experiences lactate buildup more quickly than the sweet spot, leading to a feeling of heat and fatigue in the body.

Threshold workouts typically last 20 to 60 minutes and are often divided into short workout sessions of 8 to 20 minutes each. For those new to cycling, it is recommended to start with short threshold sessions of 3 to 8 minutes to gradually adapt to this training intensity.

The benefits of threshold exercise include:

  • Enhance the health of the neuromuscular system: Helps the body adapt and operate effectively at higher intensity.
  • Improve muscle health and strength (fast-twitch muscles): Develop fast muscles to meet the demands of high-level cycling.
  • Improved anaerobic threshold: Enhances the ability to respond to high power and overcome difficult inclines.

Although effective in improving cycling power, threshold training can affect the body's recovery process and overall health. Therefore, the integration of these exercises into the cycling curriculum needs to be balanced and appropriately adjusted to ensure sustainable development and safety for the health of the practitioner.

Between Sweet Spot and Threshold, which is better?

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Sweet Spot and Threshold are two popular training methods in cycling, each with its own advantages and disadvantages.

Advantages and disadvantages of the Sweet Spot method

Advantages: Sweet Spot exercise is popular because of its ability to be repeated many times and brings long-term effects for improving physical fitness. The body often recovers better after these workouts than from high-intensity exercises like Threshold or VO2 max. Sweet Spot's main principle is to maintain a balance between exercise intensity and volume, helping to maximize the effectiveness of each workout session.

Disadvantages: The repetition and monotony of a workout routine can lead to boredom, especially for athletes who enjoy innovation and challenge. This can reduce enjoyment during exercise and hinder progress.

Advantages and disadvantages of the Threshold method

Advantages: Threshold exercises bring many benefits to improving strength and FTP (Functional Threshold Power) index more quickly than Sweet Spot. It helps develop high-output endurance and stamina, as a foundation for overcoming terrain challenges and the intensity of racing.

Disadvantages: Threshold's high intensity requires a lot of physical and mental effort. Athletes need a lot of recovery time after each training session, often more than 24 hours to ensure complete recovery. Therefore, integrating Threshold into a training schedule is often less frequent and requires careful consideration to ensure effectiveness and protect health.

Summary: The choice between Sweet Spot and Threshold should be based on each athlete's personal goals and recovery ability. Sweet Spot is suitable for maintaining and improving long-term fitness, while Threshold supports rapid improvements in FTP and strength. This helps ensure variety and efficiency during cycling workouts.

Is the Sweet Spot or Threshold method more suitable?

To improve cycling efficiency, you can choose between two exercises: sweet spot and threshold, each offering unique benefits based on each person's goals and strengths.

Sweet spot exercises are considered suitable if you want to improve your FTP and endurance for long-term races such as triathlon, Ironman or Ironman 70.3. This exercise focuses on moderate intensity, helping the body withstand long-term pressure without causing overload.

If you enjoy racing at fast speeds and need to train for high-powered pedal sets, threshold training will be more useful. This exercise helps improve muscle strength and the ability to maintain high output during short races.

The important thing is not the absolute choice between these two types of exercises, but how you set up and maintain a reasonable exercise regimen. Always listen to your body and balance training and recovery to achieve optimal results in improving your cycling skills and performance.

If you want to know more Tips as well as good knowledge about cycling, follow Saffronclub to update all the latest and most useful information.

Another little tip, if you want your cycling time to be more enjoyable, check out some of the following sports equipment:

Garmin sports watch: Refer to sport watch model here 

Shokz Bone Conduction Sports Headphones:Shokz sports headphone

Bone Cycling Sports Equipment: Quality Bone cycling equipment

 
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