Oakley RADARPACE, Руководство пользователя

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RADAR PACE
USER GUIDE
When riding...
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Set an appropriate gear on your bike to keep your pedaling rate at optimum high cadence.
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Bring your knees in and stabilize your hips to avoid rocking your pelvis from side to side.
Note that in training, the underlying philosophies for running and cycling are similar. Long training and speed training
in running and cycling are grouped together, as are “Hills” running and “Big Gear” cycling.
EASY WORKOUTS
Easy workouts are designed to build your aerobic system. They are also scheduled as recovery sessions, and their
pace allows you to focus on technique. Easy runs and rides provide the following benefits:
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Improved muscle memory in fatigued conditions, such as after endurance runs.
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Improved circulation in fatigued muscles to “flush out the bad and replenish the good.”
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Improved economy and efficiency. (Running or riding just a bit too fast can condition your body for short bursts of speed instead
of controlled long-distance pacing.)
Recovery activities are just as important as long workout activities, and the benefits come when you work your
muscles under fatigued conditions. With a recovery session scheduled after a long workout, you can begin the easy
segment without having to put your body through the stress of achieving fatigue.
Whether you plan on doing a 5K, a marathon, a time trial or a century ride, the most important predictor of
performance is the strength of your aerobic cardiovascular system. The program is designed to help your technique,
perfect your cadence, build your endurance, increase your aerobic base, improve your muscle strength and help you
control your speed. Most of the workouts will be executed at an easy aerobic pace.
Even though you are probably still fatigued from the last workout, follow it with a scheduled easy workout to take
advantage of the benefits. Treat the entire easy workout as though it were a low pace warm-up, and finish at a
relaxed pace. An easy effort should feel like a 6 or 7 out of 10. A good way to assess this is the “easy conversation
test.” If you’re cycling and you can talk comfortably without having to pause your conversation to catch a breath,
you’re riding at an easy effort level. Don’t worry; RADAR PACE will be monitoring to make sure you don’t push
yourself too hard.
HILL WORKOUTS
Here are some important things to keep in mind for hill workouts:
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Gentle slopes can dramatically improve performance in the flats.
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The ideal gentle slope has a gradient between 3% and 7%.
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Maintain a cadence of 88-92 in hilly areas by adjusting your stride length or gear.
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Running or riding up gentle slopes can help reduce impact stress and adds resistance without altering mechanics.
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Running down gentle slopes allows your cardio system to recover while gravity assists you, and it helps improve fast-
twitch muscle response.
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Running up steep hills alters the mechanics of your stride and is not good preparation for running in the flats.
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Running down steep hills can lead to sore knees and injury.
This isn’t mountain climbing. Gentle slopes are best because they trick the body in a way that dramatically improves
performance in the flats. When you begin a hill effort, RADAR PACE will measure the gradient and notify you if the
hill is too steep.