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For recreational riders and for those who want an affordable computer for their cycling training, the CS100 is the perfect solution. It not only helps you understand how your body responds to the different levels of exertion you put it under, but it also provides you with information about how to improve your performance. It measures your current, average and maximum speed, estimates your time of arrival based on your cycling speed and displays how many calories you’ve burned.
More detailed information under
"Great information on this product"
and more detailed features at bottom of page
(see below)
Polar CS100 Cycling Computer
Polar T31 Coded chest transmitter (difference between coded and non-coded - click here)
Elastic strap
Bike mount
Speed sensor, magnet and mounting
User manual
Customer care guide
Two year warranty
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How to Download Logos to Polar CS100, CS200 and CS300 Cycling Computers
To transfer a logo, you need to have loudspeakers and a sound card in your computer.
1. Depending on your cycling computer, select one of the following:
CS100: In Time mode, press the Right button until SETTINGS is displayed. Place the cycling computer less than 10 cm/ 4" from the loudspeaker and do not move it during the data transfer.
CS200: In Time mode, press the Right button until CONNECT is displayed. Press the Middle button and select Receive DATA. Place the cycling computer less than 10 cm/ 4" from the loudspeaker and do not move it during the data transfer.
CS300: In Time mode, press the Up button until CONNECT is displayed. Press Start/Ok and select RECEIVE. Press Start/Ok again and UpLink is displayed. Place the cycling computer less than 10 cm/ 4" from the loudspeaker and do not move it during the data transfer.
2. Select the logo you wish to transfer to your cycling computer and click ‘Download’. Your cycling computer automatically starts to upload the information. You will hear a chirping sound during information transfer. UpLink and a line of moving dots are displayed on the upper row.
3. Logo transfer is ready when the chirping sound ceases and OK is displayed on the upper row.
4. Press and hold the Left button to return to Time display.
5. To activate the new logo, press and hold the Right button in Time mode.
If the data transfer failed, check that you:
- bring the cycling computer closer to the loudspeaker.
- turn the volume level of the loudspeakers up.
- do not to wear the transmitter during logo transfer. |
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How to detach the cycling computer from the bike mount?
To detach Polar CS100/CS200/CS400 or CS600 cycling computer from the bikemount, press the cycling computer down and simultaneously turn it counter clockwise. |
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How to ensure the good speed signal reception in CS100/CS200/CS300/CS400?
The maximum transmission range between the CS speed sensor and the receiver is 50cm/19.5in. However, the recommended distance is 30 - 40cm/11 -15.7in.
In case of getting erratic readings from the speed sensor, try the following to improve the CS speed sensor reception.
1) Install the CS receiver and speed sensor as close as possible to each other. We recommend that the CS unit be installed on the opposite side of the bike from the CS speed sensor. For example, install the CS speed sensor on the left side of the fork and the CS receiver on the right side of the handle bar.
2) Place the CS receiver 10 - 15 cm/4 - 5.9in from the handle bar point, directly above the CS speed sensor (Figure 1).
Figure 1. Best installation
You can extend the transmission range by installing the receiver directly above the CS speed sensor. However, at the same time the CS receiver may lose the CS speed sensor signal (Figure 2).
Figure 2. Good installation if less than 45cm distance is not possible.
If you want to install the speed sensor onto your rear wheel, see if placing the bike mount and CS receiver on the top tube would give the needed range. |
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Basic Information about Cycling
Cycling is a sport that suits most everyone, since technically, it is so easy to do.
Cycling does not necessarily require the level of exertion that running does. Your heart rate will, for instance, remain rather low when cycling slowly on easy terrain. So even beginners with a low level of fitness will be able to cycle for longer periods.
A typical biking session lasting more than 30 minutes is an excellent way to improve aerobic fitness level - and to burn the body's own fat reserves, as well.
Cycling is a low-impact sport that doctors often recommend even for persons recovering from knee injuries. Overweight persons can generally take up cycling without much difficulty, since on a bike the amount you weigh is not an issue or obstacle.
If losing weight is your goal, you can take long, slow rides - perfect for burning fat. If your spare time is limited, then biking to work is a way of squeezing in exercise into your day. Moreover, cycling is environment-friendly, improves your fitness level and will probably reduce stress, as well.
As a physical activity, cycling is not much more difficult than walking. The level of exertion will, therefore, have to be monitored to make sure it actually is beneficial. Very slow-paced cycling will not do much to improve endurance - same as walking around a mall is not actually considered exercise. Using a heart rate monitor is an easy way to monitor exertion levels and to determine the suitable duration and effect for your bike rides. |
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Choosing a Bike
Cycling might be easy, but it is considered an equipment-intense sport. If you just want to try it out, any bike will do. Nowadays, you can rent a bike in most cities. The most important thing is that the bike functions well, and that it is safe, especially the brakes.
For longer rides or when you want a bike to better cater to your needs, choose equipment carefully according to the type of cycling you are thinking of taking up.
Road bikes work well for long distances and by riding one you will be able to exercise for long periods. A drawback is the hunched-over position which could feel uncomfortable in the beginning. You will get used to it quickly, of course, and then you will be able to cycle long distances effortlessly.
Mountain bikes are more comfortable to use than road bikes. If you want to avoid traffic, mountainbiking on trails will get you closer to nature. The wheel of a mountain bike is heavier and doesn't glide as smoothly as a road bike. Riding a mountain bike requires, therefore, much more effort than riding a road bike. Exertion levels may rise too high, especially when riding on terrain. When the exertion level is too high, you are no longer exercising aerobically, and long rides will simply require too much effort.
New so-called fitness bikes are a compromise model between a mountain bike and a road bike. With a fitness bike you can ride on much bumpier roads than with a road bike, but it is lighter to pedal than a mountain bike. A fitness bike is great for biking on different types of terrain.
Polar Cycling Computers can be easy attached on the handlebar with the Polar bike mount. There are specific bike mounts for wrist units. With a Polar cycling heart rate monitor or a Polar Cycling Computer, you can use the speed sensor to measure speed and distance, and respectively you can use the cadence sensor to measure pedalling rhythm (i.e. cadence).
The Polar Power Output Sensor contains different measuring aspects that inform how the cyclist works with the bike and enables the cyclist to control the intensity of exercise. The Polar Power Output Sensor gives all information in one device only: Cycling speed, distance and cadence, the L/R Balance (balance between left and right foot) and Pedaling Index (shows how even the power is distributed during one crank arm rotation). |
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Training
Once you start cycling regularly, it is important to determine a training intensity that corresponds to your fitness level.
Finding a cycling speed that feels suitable for you is not usually difficult. A typical mistake for beginners is to bike too fast in the beginning of a session, leading to a slower speed towards the end as energy levels slump. If that sounds familiar, you should keep close tabs on your heart rate in the first half of your training session. Training correctly to increase endurance means keeping exercise intensity at a stable level throughout a session. Intensity may even increase slightly towards the end.
If you have used a heart rate monitor for other types of exercise, determine corresponding heart rate levels as follows: when cycling your heart rate should be around 10 bpm lower than when you run and 15 bpm lower than when cross-country skiing. This is because the upper body doesn't move when cycling, and not as many muscles are, therefore, in use.
Always start a training session with a 10-15 minute slow-paced warm-up, to get your body progressively used to more intensive training. If you feel vigorous after the warm-up, then you can move on to the training session itself. As a beginner you should aim for a stable rhythm and avoid hard or long sprints. You should be able to keep up a good, stable pace throughout your session, and still have some energy left at the end.
Training till you drop is not recommended, as it doesn't improve a beginner's fitness and recovering from such harsh training can last several days. Once your bike ride is over, cool down your pace for 10-15 minutes to start your recovery. Stretching your muscles afterwards is always a good idea, as the repetitive nature of the cycling movement can quickly reduce muscle suppleness.
On uneven tracks, your heart rate will obviously increase when cycling up-hill, but make sure it does not rise above your aerobic threshold (that's when your body starts to produce a lot of lactic acid). If it does, then you are training too hard, and endurance will not develop in an optimal way - and endurance is of utmost importance for a cyclist.
For those who are determined to improve aerobic fitness, training at least 3 times a week is recommended. All training doesn't necessarily have to be on a bike, other aerobic exercise work well with cycling. Runners can replace long runs with bike rides instead. This way the pressure on the legs is reduced while still working on endurance.
When planning your weekly training schedule, keep in mind that to improve your performance, hard training days should alternate with lighter ones. For your perfomance to improve continuously, your body needs to recover before it takes on another hard session. An over-worked body does not get fitter.
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Other Cycling Equipment
Once you have a suitable bike, you should choose appropriate clothing. Pants or shorts should be tight so as not to get tangled in the bike chain. They should also give support to your lower back without being too tight around the waist. In fact, using suspenders is recommended. Cycling pants containing chamois cushioning are great over long distances because they prevent chafing.
The cycling jacket or shirt should be a tight-fit to avoid flapping. When cycling in cold weather, it's important to protect the front of your upper body well, since it is the part of your body that does the least amount of dynamic work. Speed also increases the effect of cold weather.
Cycling jerseys have pockets on the back for storing items. Cycling gloves are recommended use because they reduce the pressure on your palms that could lead to shoulder and neck problems. Gloves will also reduce skin injuries if you fall. The best thing to have on your head is a helmet. It provides cheap life-insurance. Nowadays, helmets are comfortable and you get used to using them quickly. They are not that pricey, either. Protecting your own head is always a good investment.
If you really want to develop your cycling hobby and want to maximize the pleasure and benefit you get out of it, investing in cycling shoes and clipless pedals is probably a good idea. Your feet tire less in cycling shoes and all energy is used for pedalling. Cycling efficiency increases 30% when using clipless pedals, which secure your foot by fastening on a cleat on the sole of the cycling shoe. Also a larger muscle area will be used and muscles are used more comprehensively. To stop, you only need to pivot your heel outward to snap right out of the pedal. This is very easy to learn, and you will soon do it automatically.
Other equipment you should take along on a ride are a pump and a spare tyre. Taking drinks is easy if you have a bottle holder. Light snacks can be placed in the back pocket of your jersey. Few ever eat or drink too much when training, so pack snacks and drinks freely especially when going on longer rides.
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Cycling Posture and Technique
If your cycling posture starts to feel uncomfortable during a ride, try pedalling standing up for a while. This way you use a slightly different set of muscles, while relaxing your buttocks for a moment. If your discomfort is persistent, you might want to adjust the height or position of the saddle or handlebar. Consult a bicycle or sports equipment dealer for more detailed advice on this subject.
Central to good cycling technique is correct transmission or gear use. A typical mistake made by beginners is to use a far too high gear for your fitness level, reducing pedalling cadence too much.
Pedalling at its least efficient is a forced downward movement of the pedals. Also, using a high gear places too much pressure on the knees and the achilles tendons.
For a more appropriate heart rate level, increase pedalling rhythm. Typical pedalling rhythm for racing cyclists is 80-100 rpm. This corresponds to optimal power output. The high speed of top cyclists is not necessarily appropriate for beginners, but especially if you are using clipless pedals, you should try to bike hard at least for a part of your session.
For correct pedalling technique, work your foot throughout the pedalling cycle. In other words, don't just push the pedal down, pull it up, as well. For this you will need clipless pedals. Your technique will improve quickly if you keep your pedalling rhythm high. It helps if you make a conscious, mental effort to keep your feet pedalling smoothly and regularly. Thinking about how your body is moving will speed up the learning process, and before you know it, pedalling in circles is second nature. Once you have mastered correct pedalling technique, you will be cycling much more efficiently while using an increased number of leg muscles simultaneously.
The simplest way to continuously monitor your pedalling rhythm is to invest in a Polar Cadence Sensor that comes as an accessory to your heart rate monitor or cycling computer.
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Different Types of Cycling
One of the best things about cycling is that it is versatile.
You can use different types of bikes for different types of terrain. Road racing is fast-paced and the rides are usually long. With a mountain bike you can be out in the nature, or bike to work or school in a more urban setting. On a touring bike you can both travel and get a good workout at the same time. When the weather is lousy, you can cycle indoors, and even then you have several alternatives to choose from: go spinning, use a stationary bike at home or at the gym, or use your own bike on a stationary trainer that attaches to the rear wheel.
If your aim is to increase your weekly exercise dose only modestly, then biking to work or the like is a great way to start getting into shape.
Just start using the bike as often as possible for all sorts of purposes. If biking becomes regular, your fitness level will increase quickly. Then, you can start taking longer rides and increasing intensity. |
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Benefits of Heart Rate Monitoring
Why is it important to monitor your heart rate when you exercise?
Your heart rate is a convenient, reliable, personal indicator of the intensity of your exercise.
It's good to know the intensity of your exercise so you can vary it depending on your fitness level and the goals you want to achieve by exercising.
Heart rate monitoring brings following benefits to all levels of users:
Exercise Beginner
Teaches you about your body's reaction to exercise
Keeps you from starting out too hard (as beginners are often tempted)
Helps you control the intensity of your exercise routine
Provides feedback on your improvement
Regular exerciser
Helps you control the intensity of your exercise program under different circumstances
Helps you fine-tune your program for the best results
Gives you plenty of feedback both during and after a session, teaching you more about your body's reaction to exercise
Helps you see how you're progressing
Serious exerciser
Helps you make sure you work out at the right planned intensities for your training program (hard enough on hard days, light enough on recovery days, enough recovery between intervals, etc.)
Enables you to track and accurately adjust your training program
Teaches you about your body's reaction to training, providing an early warning of overtraining, flu, etc.
Provides feedback on your progress |
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How to Determine Your Maximum Heart Rate
The most accurate way of determining individual maximum heart rate (HRmax) is to have it clinically measured, usually on a maximal treadmill or by taking a bicycle stress test supervised by a cardiologist or exercise physiologist. HRmax can also be estimated by using the commonly used formula: 220 minus age. Research has shown that the formula is not very accurate, especially for people who have been fit for many years or for older people. The HRmax-p score, however, predicts individual maximum heart rate value more accurately. This feature is included in most Polar running computers.
If you have done some hard training in recent weeks and know that you can safely reach maximum heart rate, here is a simple test you can take.
You should consult your physician before undertaking this test. We also recommend you take the test together with a training partner.
Step 1: Warm up for 15 minutes on a flat surface, building to your usual training pace.
Step 2: Then choose a hill or stairwell that will take you more than 2 minutes to climb. Run up the hill/steps once, building to as hard a pace that you can hold for 20 min. Return to the base of the hill/steps.
Step 3: Run up the hill/steps again, building towards a pace you can just about hold for 3 km. Note your highest heart rate. Your maximum is approximately 10 beats higher than the noted value.
Step 4: Run back down the hill allowing your heart rate to drop 30 to 40 beats.
Step 5: Run up the hills/steps once again at a pace that you can only hold for 1 minute. Try to run half-way up the hills/steps. Note your highest heart rate. This brings you close to your maximum heart rate. Use this value as your maximum heart rate to set training zones.
Step 6: Make sure you get a good cool-down of a minimum of 10 minutes.
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Different Training Heart rates are used for Different Purposes
Training heart rates are ranges of percentages of your maximum heart rate (HRmax).
Each range is useful for different purposes and is associated with different fitness benefits.
Training heart rate 50-60% HRmax- Great for recovery sessions.
Training heart rate 60-70% HRmax- Improves the heart's ability to pump blood- Increases the number of small blood vessels in your muscles- Increases the enzymes in your muscles responsible for oxygen metabolism- Increases the strength of your muscles, tendons, ligaments and bones- Improves your endurance- Burns fat as the body's main energy source at this intensity
Training heart rate 70-80% HRmax- Also called the "steady state" because it's the fastest pace you can maintain for long periods of time (for example, a competitive Ironman athlete will race near this intensity)- Accustoms the body with a faster pace- Improves endurance- Begins to raise the speed you can maintain without building up lactic acid (your anaerobic threshold)- The more fit you are, the greater the percentage of fat your body uses as fuel, enabling you to perform longer at this rate while preserving limited stores of glycogen
Training heart rate 80-90% HRmax- At this intensity, you begin to "go anaerobic" and build up lactic acid (reach your anaerobic threshold)- Your anaerobic threshold increases along with your fitness- This intensity can be maintained for about one hour in competition
Training heart rate 90-100% HRmax- Is only needed for sprint training - racing over short distances (track sprinters, short-distance swimmers). |
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Polar Fitness Test
Measure your aerobic fitness level easily with the Polar Fitness Test.
Polar Fitness Test is a breakthrough in aerobic fitness testing that helps you easily get useful information about your physical condition. The test was developed to measure aerobic fitness based on changes in your resting heart's beating. The test is based on several variables (heart rate, heart rate variability, age, body weight, gender and level of physical activity).
You can perform the Polar Fitness Test easily and reliably in the privacy of your own home. All you need is your Polar Heart Rate Monitor and five, short minutes to get a measure of your current fitness level. It is a safe test, even if you are unfit, as it does not require any physical exertion whatsoever. In fact, you should perform the test at complete rest.
With Polar Fitness Test, you get a score, Polar OwnIndex, that's comparable to your maximal oxygen uptake (VO2max), with a similar range of values. Sedentary, out-of-shape people might have values of around 20, while for some Olympic-level athletes, it may be as high as 95.
Progress in your OwnIndex will gradually occur over time. Testing yourself once or twice a month will give you a good picture of these changes, making the OwnIndex an excellent yardstick to track the way you aerobic fitness is improving. |
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A Healthy Heart Through Training
The cardiovascular system serves several important functions in the body.
For example, it delivers oxygen and nutrients to and removes carbon dioxide and metabolic waste products from every cell in the body. Your body's cardiovascular system has three components:
The heart (cardiac muscle)
The blood vessels
The blood
The heart is the pump that moves blood from the lungs (where the blood picks up oxygen) to the muscles (which burn the oxygen as fuel) and back to the lungs again. The harder you are training, the more fuel your muscles need and the harder your heart has to work to pump oxygen-rich blood to the muscles.
As you get more fit, your heart is able to pump more blood with every beat. As a result, your heart doesn't have to beat as often to get the needed oxygen to your muscles - so both your resting heart rate and your exercise heart rate (at any given exertion level) decrease.
Heart rate is one of the simplest and most informative of the cardiovascular parameters. When you start training, your heart rate increases rapidly in proportion to the intensity of the training. In Polar Heart Rate Monitors the transmitter in the belt detects the electrocardiogram (ECG), the electric signal originating from your heart. The transmitter then sends an electromagnetic signal to the Polar wrist receiver, which shows you information about your heart rate. |
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Anaerobic Training
Road cyclists or mountain bikers rarely do very strenuous anaerobic endurance training. For beginners such training is even more rare. But for top athletes looking to maximize performance, this type of training helps develop the very skills needed for winning races.
Anaerobic training maximizes cardiovascular capacity and oxygen uptake. The body is trained to perform in high intensity at maximum output. Training occurs over the anaerobic threshold, or at 90-100% of maximal heart rate, and in intervals.
An interval lasts typically between 30 seconds and 5 minutes, with recovery lasting at least as long as the interval. In fact, recovery should last longer, especially when the interval is of longer duration, and the activity is at maximum intensity. Most cyclists bike uphill to reach maximum effect (especially for intervals lasting more than 2 minutes). This way the workload is easily controlled, and the desired intensity zone is reached very quickly.
On even terrain, intervals are usually shorter sprints of, for example, 30 seconds at maximal output, followed by a 30 second recovery before another 30 second maximal sprint. Heart rate usually increases at the end of bouts, and the use of a heart rate monitor is, therefore, highly recommended. Monitoring the workload your body is subjected to without an instrument is difficult.
While doing intervals, keep in mind that an athlete's heart rate reacts with a 30 second delay during maximal exertion. Heart rate corresponding to the workload will only be visible after a while. Using the Polar Power Output Sensor, you can avoid the complications resulting from such a delay, because the Power Sensor registers pedalling efficiency during training.
Allowing time for proper recovery is of great importance when doing anaerobic endurance training. This type of high-intensity training places a large amount of stress on the body, and several days is required for full recovery to occur. |
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Basic Endurance Training
Having good, basic endurance is a requirement for all cyclists.
If your basic condition is not on a satisfactory level, higher-intensity training will have little or no effect. Your body will simply not be able to recover if you are not in solid shape first. The importance of endurance is hightened during long races. Races lasting several weeks and consisting of several legs require good endurance for every leg. This will also reflect on how quickly you recover during legs.
Training to increase basic endurance aims at developing an athlete's aerobic fitness level.
The benefits of increased basic endurance:
Long-distance sessions improve a cyclist's psychological tolerance for "pain" during competition. 5-7 hour rides will train an athlete to recognize personal performance limits, as well as determine ways to exceed those limits, or to at least delay fatigue. This is very often the very skill that wins races.
Endurance training gives results if heart rate levels remain optimal. However, the session will not be spoilt if heart rate levels increase momentarily due to uneven terrain, for example, as long as the more intensive phases do not last too long nor force heart rate above your aerobic threshold.
Long biking sessions in large crowds, on the other hand, may actually result in low-intensity training, especially for a good cyclist. Monitoring heart rate is, therefore, especially important when riding in slipstream to make sure intensity doesn't slide too low. A good cyclist can easily cycle very long distances, but endurance will only improve when heart rate is at least 65% of maximal heart rate.
During long sessions, you should pay extra attention to your pedalling technique to make sure your muscles and nervous system are primed to work continuously in good form. Also, remember that ingesting fluids and solids is imperative during long sessions for maximum results. Consuming carbohydrates during training will speed up the use of body fat reserves.
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Fluid Balance
Whether you're training in hot or cold weather, you need to drink frequently.
Over long-term activity, your exercise tolerance decreases because of the water your body loses through sweating - unless you adequately replace the lost fluids. For marathon runners, fluid losses can be as high as 5.4 liters (1.5 gallons) per hour.
If you don't drink enough, you become dehydrated and your body's total blood volume drops. Because the heart has access to less blood, it has to pump faster to circulate the same amount of blood - and your heart rate rises. If you don't replace the lost fluids by drinking, your heart rate will increase, and your ability to perform will decrease rapidly.
So drinking fluids during exercise has several benefits:
Fights dehydration
Offsets body temperature increase
Minimizes cardiovascular stress |
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Introducing Training Changes
Our bodies take time to adapt. Give yours the opportunity adjust slowly to any changes you make in your training routine. The following guidelines explain how.
Training Volume
The "10% rule" is a useful guideline. Don't increase the volume of your workouts (how much you exercise and for how long) by more than 10% per week. More experienced athletes can probably get away with increasing their volume by 15 or 20% during periods of lesser volume.
Training Intensity
Suddenly starting to do hard, 90% effort intervals is just asking for injury or overtraining stress. Instead, introduce harder training into your routine slowly and gradually. Start with just a few 80% effort repeats, and then build slowly to doing a full set of 85-90% intervals.
Equipment
Even a small change in your equipment or environment - your brand of running shoe, the type of surfaces or terrain you run on, the seat height or seat position of your bike or even the type of pedals you use - can stress your body and cause an injury. Introduce these kinds of changes with care, staying aware of what feels different. |
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Overtraining
Our bodies are superbly designed for motion and physical activity and are able to withstand quite a bit of accumulated stress.
Still, if intense training is combined with a stressful job or lifestyle or insufficient sleep, or if you're simply exercising too much too soon, your body may be unable to adapt, and overtraining may be the result. Overtraining is most commonly a concern for athletes and others who train for high performance.
Heart rate may be one of the best indicators of overtraining. For many athletes, heart rate monitors can be used as an alarm that alerts them if they're training too hard, beyond levels that improve performance. Overtraining is a common mistake, especially among athletes who believe that more is better and don't take a systematic approach to training.
Your morning resting heart rate is one of the indicators of overtraining. If this before-you-get-out-of-bed heart rate is five or more beats per minute higher than usual, you need to be concerned. An accelerated resting heart rate could indicate that you're overtraining, suffering from fatique, slightly injured, or even fighting off a fever or a stress-related problem.
Rest is one of the best medicines an athlete can use. Elevated morning heart rates and decreased exercise heart rates for a standard workout are signs that your body is not fully rested and something is amiss-so this isn't the time to take on any hard training.
Some early warning signs of overtraining are:
Slower recovery in your heart rate after exercise
General signs of overtraining in competitive athletes:
Persistent colds, flu, or respiratory infections
The Polar OwnOptimizer recovery test is an easy and reliable way to determine whether your training program is optimally developing your performance. |
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Recovery
If you train very intensively, you need adequate recovery between training sessions.
Exercise puts positive stress on the body by forcing it to function outside its comfort zone. During rest, the body will make adjustments to better face the challenge next time you exercise. These adjustments are what will make your body stronger. In other words, fitness improves not during exercise but during rest. Giving your body ample time to recover from exercise is therefore crucial to getting fit.
Disregarding the need to rest and recover is quite common practice and may lead to injury, overtraining or fatigue. Resting properly isn't the same as skipping workouts or being lazy. Resting is about giving your body the time it needs to get stronger and fitter.
Suggestions for recovery:
Take one or two days off per week from exercising
Follow a hard workout day with an easy day
Don't be afraid to take a day off or reduce training if you're tired |
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Speed Training
In cycle racing, as in many other endurance sports, speed is all-important. An efficient speed training zone lies between the aerobic and anaerobic threshold, or around 80-90% maximal heart rate.
The aim of speed training should be to push the athlete's anaerobic threshold upwards (the level at which the body produces more lactic acid than it can eliminate) as much as possible. For most athletes, the anaerobic threshold is 20 bpm below maximal heart rate. In other words, a cyclist with high aerobic threshold will rarely need to exceed it during races.
Another important goal when training for speed is to maximize the duration that the athlete is able to remain inside the speed training zone. This ability to work long periods close to the aerobic threshold is often crucial for winning races.
Speed training usually takes the form of interval training. Individual laps range between 10-30 minutes, and the entire session usually lasts no longer than 50-80 minutes. The number and duration of intervals can vary greatly depending on fitness level. Recovery lasts 5-20 minutes depending on interval duration and fitness level. Most importantly, heart rate should never exceed the anaerobic threshold during intervals. Otherwise, training becomes too heavy and exhausting and will not improve speed.
Speed training can be performed on different types of terrain. Cycling fast on even terrain will work the muscles, while also developing the nervous system necessary for speed cycling. Speed training in the mountains will put strain on the heart and other cardiovascular system, while musclework is slightly lighter in high altitudes. This, in turn, will enable also a less-fit athlete to train for longer periods of time. |
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Strength Training
Most top cyclists use the bike for their strength training. Typically, they cycle uphill sitting down on the saddle and using a higher gear than normal. Cadence is at a much lower level than normal, approx. 60 rpm instead of 90-100 rpm.
A larger drain is placed on energy reserves than during regular cycling. Monitoring your pedalling rhythm during training is easy with the Polar Cadence Sensor.
Performance intensity is not a high priority since developing muscle strength is the aim of such training. Heart rate is at about the same level or slightly lower than when training for speed (approx. 80-90% maximum heart rate). An individual interval lasts between 1 and up to 10-15 minutes, with a varying amount of repetitions depending on fitness level.
Recovery should last at least as long as the interval, but cadence should remain high to improve the nervous system as well as muscles. Efficient strength sessions usually last 30 minutes. For optimal results, strength training occurs during intensive periods. |
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Stretching
Whenever you exercise, be sure to stretch.
Stretch first after your warm-up, when your muscles aren't so tight, and again after the cool-down period. Stretching for five minutes after you warm up will improve your workout and help prevent injuries.
Why? Because repetitive exercise tends to reduce muscle flexibility. Also, tissues like muscle and skin lose elasticity with age. So if you increase the intensity or duration of your workouts, maintaining muscular flexibility in your lower legs, thighs, gluteals and back will become even more important.
There are stretching techniques for almost every major muscle group. If you aren't familiar with different techniques, consult any sports physiologist or coach for advice. Below are some tips to help you stretch properly no matter what technique you use.
Stretching Tips
Never stretch cold muscles. Be sure to warm them up before stretching.
Hold each stretch for 30-60 seconds to give your muscle time to adapt to the stretch.
Never bounce in a stretching pose or force a muscle into a position that causes pain.
Relax and breathe deeply and slowly while holding each stretch position.
If you are stretching your arms, legs or sides, remember to stretch both sides. |
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Tapering
Tapering refers to a period of easy training immediately before a competition.
Before an important race, you might take an entire week of easy, low-volume training (25% of your high-volume week with one or two short, sharp, faster sessions early in the week).
Before a regular weekend race, you might take two to four days easy.
Rest to be at your best! |
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Warming up and Cooling Down
Much like a high-performance car on a cold winter morning, our bodies need to start with a slow "warm-up" period before we can increase the pace into a full workout.
This crucial period allows blood to be directed from the abdominal organs and towards the exercising muscle so that it can get the oxygen and energy it needs. Blood also moves toward the skin to allow the extra heat created to escape, causing the body to sweat.
At the end of a workout, the cool-down period allows the body to flush out metabolic waste from exercise, such as lactic acid. It also ensures that the heart rate and distribution of blood flow returns to normal gently.
Warm-Up Examples
For Beginners:
Run - 10 minutes starting at a fast walk, easing into a slow, comfortable jog
Cycle - 10 minutes spinning (pedaling with a high cadence of 90-100 revs per minute) easily in a low gear
Swim - 10 minutes easy swimming in varied strokes, also taking the time to practice stroke drills and technique
For Competitive Athletes:
Run - 5-10 minutes warm-up for runs up to 80% HRmax. 15-20 minutes for hard intervals or time trials, finishing the warm-up with a thorough stretching session.
Cycle - 10-15 minutes warm-up for any ride up to 80% HRmax. 30 minutes warm-up for hard intervals or time trials, finishing the warm-up with a thorough stretching session.
Swim - 800m using different strokes, stroke drills. |
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Polar sport zones
Polar sport zones spell a new level of effectiveness in heart rate-based training. Training is divided into five sport zones based on percentages of your maximum heart rate. With sport zones, you can easily select and monitor training intensities and follow Polar’s sport zones-based training programs.
Cycling in sport zone 1 is very low-intensity. Instead of resting during recovery, speed the process up by training in this zone.
Endurance training at an easy pace in sport zone 2 is an essential part of every cyclist’s training program. Cycling long distances in sport zone 2 increases metabolic economy. It helps save glycogen for higher intensities and uses fat as the main energy source.
Aerobic power is enhanced in sport zone 3 with mainly aerobic cycling. Training can consist of long intervals, for example uphill intervals or high-cadence intervals.
Cycling in sport zones 4 and 5 means cycling anaerobically in intervals of up to 12 minutes. The shorter the interval, the higher the intensity. Sufficient recovery between intervals is very important. Polar sport zones makes training easier (planning, controlling and documenting), especially for beginners and intermediate cyclists. Polar sport zones can be personalized by using a measured maximum heart rate.
When cycling in a certain sport zone, the mid-zone is a good target but you don’t need to keep your heart rate at that exact point all the time. Training intensity, recovery level, environmental and other such factors will all contribute to heart rate responses. It is, therefore, important to pay attention to subjective feelings of tiredness and to adjust the training program accordingly. |
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Introduction to the Polar Cycling Training Programs
Polar cycling training programs are designed to help you reach your goals.
For a personalized cycling training program, go to the www.polarpersonaltrainer.com web service. You can choose a training program to improve your fitness level or an event program if you are aiming for a cycling event. There are also specific training camp programs for those interested going on a cycling camp.
The new cycling training programs are developed by elite coach Lothar Heinrich in cooperation with Polar. Dr. Lothar Heinrich, from the department of sports medicine at the University of Freiburg, is specialized in exercise physiology, training and nutrition. Dr. Heinrich is the physician for the T-Mobile team, and the German men’s road cycling team during the Sydney and Athens Olympics as well as the World Championships since 1997.
The program is based on the Polar sport zones method with all training broken down into five different intensities. This will help you understand what is required in each workout. For more information on Polar sport zones take a look at the article Polar sport zones.
Aiming at an event?
To prepare for a cycling event, choose between a program that prepares you for a one-day event and a program that prepares you for a stage event. Your fitness level will determine the program level most suitable for you. These programs are six weeks long, during which fitness level will increase and event performance is maximized.
Prefer a training camp?
Combine cycling and leisure by selecting a training camp program. These programs give you training instructions for one or two weeks, while still giving you the opportunity to enjoy your surroundings while you cycle. This program is also perfect to get you in shape for the cycling season.
Cycling to improve fitness?
If you want to get fit by cycling but are not preparing for a specific event, choose a program that improves fitness level. These programs last four weeks, after which you can reprofile yourself for a slightly heavier program. |
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A Training Plan that Motivates
We all have our own reasons to take up cycling. Some of us cycle to improve fitness or health, others enjoy the social aspect of the sport, while others cycle to manage weight. Whatever the reason, making exercise as enjoyable and interesting as possible is always a good idea, to make sure you stay enthusiastic about your new hobby for a long time.
Goal-oriented planning is a well-established trend in the business world, and the same principles can be successfully applied to fitness.
Monitoring heart rate parameters is an easy way to observe the way your fitness improves. Rather interestingly, exercising really does lead to better results. All you need to do is to determine your personal goals and to reach for them through regular exercise. A well-defined goal is sport-specific and challenging, yet within reach (e.g. joining a cycling event).
Making a training plan is wise, mainly for good time management. With a clear schedule, you know how much time is needed for training, and can schedule remaining time accordingly. Schedule per week, month or period, but allow for periodical goal adjustments to keep you interested in the way your fitness is improving. You would also be wise to set up short-term goals, to make sure you're on track and allow for corrections.
When you plan per week, remember to alternate heavier days with lighter ones, and not to schedule all your sessions for the weekend. Spread them out evenly throughout the week for better results. |
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What is cycling efficiency?
Efficiency is a key performance measure for top cyclists. Polar Cycling Efficiency compares the power output to total energy expenditure estimated from heart rate during the exercise. Cycling efficiency value is displayed as percentage and it is typically between 17-22%. The higher the efficiency, the more power one can produce to the bike with the same amount of energy and oxygen.
Theoretically, cycling efficiency is the efficiency of the human body to transform chemical energy into power output to speed the bike through the crank and chain. The remainder of the energy is lost as heat. |
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Why use a heart rate monitor for cycling -
If you follow professional cycling, you have been exposed to the advanced training of these incredible athletes. Winners of the Tour are using tools like heart rate monitors and power meters to prepare them for the rigors of competitive racing.
To understand how an HRM can help you, we established the
Polar 3 Point Message:
In order to reach your competitive goals, you need to train at the right intensity.
Heart rate is the only accurate measurement of your intensity or your exertion level.
A Polar HRM is the easiest and most accurate way to continuously measure your heart rate.
The cycling community was the first to integrate heart rate monitors into their training in the United States. Olympic cyclists and tour riders have led the way through the eighties and nineties and into the 21st century.
If you're not using one, you probably train with someone who does. You may have resisted until now, and hopefully that will end here. There are many different thoughts on how to prepare yourself for competition. But the fact remains, to be prepared, you need to do different workouts. Endurance workouts, tempo rides and AT intervals are at the heart of an effective training plan. A heart rate monitor is the one thing that can lead you through each one of those workouts, and give you the valuable feedback that can help you turn your weaknesses into strengths.
For endurance workouts, it paces you so you don't overdo it. For tempo rides, it keeps you on track. And for interval workouts, it makes sure you go hard enough and you recover when it's time. Nothing else can guide you that way. It can show you when you're dehydrating, or running out of nutrition, or not recovered from a previous day's workout. It allows you to analyze workouts and races. Your titanium frame is great, but if you're not training the right way, it may as well be made out of lead.
With the advent of the Power meter, the trend is to integrate wattage and heart rate into training. These two critical factors together give the competitive cyclist an absolute way to gauge performance and track progress on a ride by ride basis. (See related articles under S-Series for Cyclists/Power Kit section) |
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Why use a heart rate monitor?
By monitoring heart rate, the simple observation that the harder we exercise, the faster our heart beats is put to good use. Professional athletes and amateurs alike have for decades been relying on the information provided by their heart rate monitor for the following reasons:
A heart rate monitor is like a rev counter, giving a precise measurement of exercise intensity.
Training at your own ideal pace is made possible with a heart rate monitor.
Direct measurement of heart rate during exercise is the most accurate way to gauge performance.
Progress can be monitored and measured, increasing motivation.
It maximizes the benefits of exercise in a limited amount of time.
It introduces objective observation. Are you on the right track? Are you improving?
It is a tool for regulating frequency and intensity of workouts.
Because of the immediate feedback it provides, heart rate monitoring is an ideal training partner.
How does it work?
When you start training, your heart rate increases rapidly in proportion to the intensity of the training. In Polar Heart Rate Monitors, the transmitter belt detects the electrocardiogram (ECG - the electric signal originating from your heart) and sends an electromagnetic signal to the Polar wrist receiver where heart rate information appears.
The heart moves blood from the lungs (where the blood picks up oxygen) to the muscles (which burn the oxygen as fuel) and back to the lungs again. The harder the training, the more fuel the muscles need and the harder the heart has to work to pump oxygen-rich blood to the muscles.
As you get fitter, your heart is able to pump more blood with every beat. As a result, your heart doesn’t have to beat as often to get the needed oxygen to your muscles, decreasing resting heart rate and exercise heart rate on all exertion levels. |
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Measuring for the best fit with your chest transmitter
Because Polar offers more than one size (elastic strap sizing), we would like to help you have the proper fit.
The measurement for the transmitter should be taken right below the pectoral muscles, or breasts. If you are borderline between two sizes, go with the next size larger.
Transmitter sizes are calculated in inches and should be based on personal comfort level. If you order the incorrect size, you can exchange just the elastic strap portion of the transmitter, or order a replacement located in the strap area of accessories. |
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How to take care of your product:
Care of the Transmitter -
Proper care of the transmitter after use ensures longer service life for the transmitter.
• Wash the transmitter regularly after use. T31, T31C, T61 transmitters should be washed with a mild soap and water solution. Dry it carefully with a soft towel after washing.
• WearLink transmitter strap and connector should be rinsed with water. Never store the transmitter when it is wet, and store the strap and connector separately. Sweat and moisture can keep the electrodes wet and the transmitter activated, which shortens the battery life.
• Store your Polar product in a cool and dry place. Make sure that the electrodes do not contact anything damp, such as sport towel or wet elastic strap. Do not store a wet transmitter in any kind of non-breathing material, such as a plastic bag or a sports bag.
• Do not bend or stretch the transmitter. This may damage the electrodes.
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