Oakley RADARPACE, User Manual

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11 | OAKLEY
RADAR PACE
USER GUIDE
Maintain a consistent energy burn throughout the workout. While going up a slope, maintain your cadence so the
effort feels consistent.
LONG WORKOUTS
These are the most important workouts for distance training. When performed at an aerobic pace, they offer multiple
benefits, and are designed for the following:
•
Increasing your aerobic capacity.
•
Improving capillary flow, strengthening heart muscles and improving heart stroke volume.
•
Burning body fat as fuel. (Running too fast will train your body to burn carbohydrates and the limited amount of glycogen
stored in your legs, making it harder to go the distance.)
•
Improving your leg strength and endurance.
•
Breaking through the mental and physical thresholds of fatigue.
While challenging at first, long workouts will feel easier as these changes occur. The key to achieving them is
maintaining an easy pace — one at which you would still be able to carry on a conversation with a fellow runner.
Control your pace throughout the workout. The pace should feel overly easy at the beginning, just right in the middle
and moderately challenging at the end.
To help maintain performance and speed recovery, be sure to take in fluids with electrolytes during long workouts.
SPEED WORKOUTS
A well-balanced training program includes a small number of speed workouts. These shorter segments are designed
for the following:
•
Enhancing fast-twitch muscle response.
•
Improving how your brain and muscles work together for better running efficiency.
•
Improving your strength.
•
Improving your oxygen uptake for greater endurance.
Speed workouts are mostly gentle, but you should approach them with a fair amount of mental intensity. Find a flat
area and gradually, over a period of 10-15 seconds, accelerate toward your target pace. Once you hit your target
pace, use your mental intuition to lock it in for the duration of the rep.
RADAR PACE will gradually increase your speed training intensity during the program.
This isn’t a sprint. On a scale of effort, the targeted tempo of speed training is about 8 out of 10 — the same effort
as running a 5K or 10K race, or riding a 25-minute time trial. The key is controlling your pace.
When performing speed workouts in cycling, speed is affected by wind and drag. RADAR PACE will coach you in
higher effort zones by assessing your power rather than your actual speed. You’ll need to find reasonably flat terrain
for a speed session.
CYCLING “FLAT BIG GEAR” (FBG)
In big gear training, you need to increase your effort gently while gradually changing to the next bigger gear. This
training is done for the same reason as training on hills: to make your legs stronger. Both types of training are
necessary because your posture is different on hills, so you’re training slightly different muscles. Hill training makes
you faster on hills. Big gear training makes you faster on the flat.