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Allen Lim, Ph.D., Director of Education for Saris
Cycling, says that, just as you wouldn’t cook a turkey without a
thermometer, you shouldn’t train on a bike without a power meter. A
power meter measures the force you’re applying to the pedals and how
fast you are spinning the pedals (cadence). If you want to go
faster, turn up the force and the cadence and watch your power meter
fly. Dr. Allen’s presentation was targeted to advanced riders—
periodization, training principles, measurement of load, structured
power progressions, and training zones. If you want something
simpler, you can watch an introduction to 
Dan Rudd, Ph.D., says that we all have the
courage to get emotionally stronger. Dr Dan is the expert on Heart
Zones Emotional Fitness Training. Here are his take-away points:
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Ride Overview Warm up for a minimum of 20 minutes then start your first hill sprint. Find a gradual hill (4-5%) that is approximately 200 to 400 yards long. In an easy gear with a high cadence (95 rpm) spin halfway up the hill, then shift into your big chainring, stand and sprint all out to the top of the hill or sprint according to your fitness level time. Recover and then repeat according to your fitness level. As you get stronger, shift to harder gearing. Try to finish your last sprint strong as if you were sprinting to the finish line. Warm down 20-30 minutes or continue Zone 3 ride with 80-95 cadence. | ||||
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An
excerpt from Paul Camerer’s speech at the Heart Zones Conference, October,
2006, Denver, Colorado –  When
Sally invited me to speak to you I chose to talk about, “How I Stay Fit”.
Easy, I stay fit by working out with my heart rate monitor and following
what Sally says in her books. Of her 20 plus books she has authored, or
coauthored, I would like to speak briefly about what I learned from
applying this information.  In
1982, some 24 years ago I was running marathons and ultra marathons. Sally
then wrote the first book on the new sport of triathlons. The book was
titled Triathlon: a Triple Fitness Sport. So I entered my first triathlon.
In 1988, she wrote the first book on training using a heart rate monitor:
The Heart Rate Monitor Book. I bought one and became a raving fan
of heart rate monitors. When she wrote Heart Zone Training, I
started training in the zones with my new monitor. And, when she and Dan
Rudd wrote Health in a Heartbeat, I learned about training in the
emotional zones. Yes, she developed metabolic training zones and I read
and follow then in her book with Lorraine Brown, titled Fit AND
Fat.  I
graduated from high school in 1936, at 17 years of age, weighing 147 lbs.
Seventy years later, 2006, I weigh today 147 lbs. Impressive but there is
much more to the story. At age 17 my waist line was like 29 inches. Now
it’s about 34 inches. Things have changed. As my schedule changes I have
learned I must try changing the way I train, the way I eat, the way I
feel.  Before
Sally Reed and Sally Edwards decided to write another book Heart Rate
Monitor Workbook: 50 Indoor Cycling Rides Sally and I decided to test each
indoor ride on wind trainers in my garage. The two of us would ride 2
mornings a week but one day Sally had to travel and she asked a friend to
take her place. The friend, Cheryl, had so much fun she asked a friend and
now, some 7 years latter there are 15 members of the Pinkhouse Gym. It is
called the Pinkhouse Gym because my wife, Helen, had our home painted
pink..   The
title of my talk today is how I stay Fit. I stay fit by living an active
life. I want the same for you and for America. Will you please open up
your garage or your friend’s garage and start a Pinkhouse Gym in your
neighborhood? Will you open it in a garage like I do? If every
neighborhood had a Pinkhouse Garage Gym we could get America Fit. Read
The Pinkhouse Garage Gym story online | ||
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Connect with real people, doing real things, for real important
reasons – to get America fit. | ||
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If
your transmitter belt (chest strap) has a replaceable battery, here’s a website
where you can buy batteries at a great price. (Note to Polar owners:
unfortunately, you’ll need to buy a new transmitter belt.) If your
monitor’s “watch” is dead, we recommend that you pay your local watch shop
to replace the battery or ship it back to the manufacturer.
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With Heart,
 Sally Edwards and the Heart Zones team Heart Zones USA Contact us: news@heartzones.com
phone: 916-481-7283
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