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Tempo Cycling Training Basics
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Tempo Cycling Training Basics
🚴 Part 1: Tempo Training Knowledge
1. What is tempo cycling training?
High-intensity sprinting for 10-15 seconds
Moderate-intensity sustained effort for 20-60 minutes
Low-intensity recovery riding
Maximum effort hill climbing
2. What heart rate zone is typically used for tempo training?
Zone 1 (50-60% max heart rate)
Zone 2 (60-70% max heart rate)
Zone 3 (70-80% max heart rate)
Zone 5 (90-100% max heart rate)
3. Check all safety measures important for tempo cycling training:
Proper bike fit and setup
Adequate hydration before, during, and after
Skipping warm-up to save time
Monitoring environmental conditions
Having a way to communicate in emergencies
4. How long should a proper warm-up be before tempo training?
2-3 minutes
5-8 minutes
10-15 minutes
20-25 minutes
✏️ Part 2: Planning Your Warm-Up
5. List three key components that should be included in a tempo cycling warm-up routine:
A. _________________________________
B. _________________________________
C. _________________________________
6. Explain why warming up is important before tempo training:
7. Describe one safety precaution you would take during tempo cycling and explain why it's important:
🎯 Part 3: Application & Extension
8. Basic: Fill in the blank: During tempo training, you should be able to speak _________ words at a time while maintaining your effort level.
Answer: _______________
9. Advanced Extension: Design a 12-minute warm-up routine for tempo cycling. Include time intervals and intensity levels:
10. Critical Thinking: A cyclist wants to do tempo training but only has 20 minutes total. Should they skip the warm-up? Explain your reasoning:
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