Oakley RADARPACE, Руководство пользователя

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RADAR PACE
USER GUIDE
BUNCH RIDING
Riding in a group can be scary, but if you plan to cycle in an event, you need to learn some techniques to help you do
it safely, politely and successfully. The most obvious tips are to brake gently if riders are behind you, and to steer very
gradually so other riders can react to your movements. Another good tip is to make sure you look with your eyes, not
your head, as turning your head can easily cause you to turn the bike along with it.
The speed of the group will change due to differences in abilities and tactics utilized, as well as from the ripple
effects of decisions such as avoiding a pothole. You need to practice catching up to a group, taking your turn in the
lead and pulling away from the pack. A group workout is the only time RADAR PACE will let your effort fluctuate, as
you might need to freewheel to stay in the bunch, or pedal hard to surge to the front. You can practice these things
even when you’re on your own. Doing so is important because without practice, your legs could cramp up on race day
when you’re forced to perform these actions.
If you’re new to group riding, stay at the back (or close to the back) until you get used to it. If you need to use the
brakes, do so very gently. Sitting up straighter will increase drag, which can be a good way to slow down gradually.
Never overlap wheels, as a small gust of wind or the need to avoid a hazard could cause the wheels to touch. Never
use your aero bars in a bunch; you need your hands on the brakes!
TRAINING PROGRAMS
Use the RADAR PACE app to create personalized training plans to help improve your general fitness or prepare for
events and competitions. Choose Running or Cycling on the app, then answer the onscreen questions to tell RADAR
PACE about your current training regimen, and how you want to focus and schedule your training. If you’re training for
an upcoming event, use the app to tell RADAR PACE, and it will create a custom-tailored plan for you.
The training programs of RADAR PACE represent decades of development in sport science. For the best results,
consistently execute the scheduled daily plan during the week (on running days and rest days), and throughout the
“build and recover” weeks of the entire plan. This means running as much as the plan calls for, but not more.
Each plan week will focus on developing a portion of your overall fitness and muscle memory. These gains will be
realized during the final two weeks, and specifically during the final days of the plan as you prepare mentally and
physically for the event day.
TRUST THE PROGRAM
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Athletes don’t get stronger during their run; they get stronger in recovery. Take scheduled rest days and go easy on easy days.
Instead of bringing the challenge to long days, let the length and duration of each run bring the challenge to you. Start a long
run at a pace you can maintain throughout the run, especially at the end.
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Try not to miss your long workouts. They are the most important sessions.
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Keep in mind that running on gentle slopes will help dramatically increase your efficiency on flats.
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Most workouts are easy. Consistently training hard will train your body to burn carbohydrates instead of fats, leaving you
fatigued and unprepared to go the distance. There is a time and a place for focused hard workouts. Trust the coach and save
yourself for the event day.