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Your aerobic base (AB) needs to be 10-15 BPM lower than your anaerobic threshold (AT).                        Many athletes train to hard early season giving them a low AB, which makes it very difficult to raise their AT.    It is important to raise your AB, this is achieved by low intensity work for long periods. This improves the body's ability to burn fat efficiently.
 
Once we have achieved this we can start working on raising that all important AT.
AT is the point at which lactic acid enters the blood stream causing your muscles to fatigue. Our goal is to raise and maintain your AT.

To do any type of heart rate training you need to to know your AB & AT . There are guides out there using your age & your maximum heart rate etc, but all are estimates and are not accurate.
The only way to know your AT & AB is to have an assessment.(look on charts page graphs).             

With the information from the test we can identify how many calories you burn in each heart rate zone, which is useful for the competitive athlete and individuals who just want to lose weight .
(note: on the 2nd chart heart rate 125 BPM burns 6.9 fat calories and at 162 BPM only 2.3 fat calories).
So we can see that working at a lower heart rate we can burn fat more efficiently.

On average the people we have tested are 60 % efficient at burning fat and 40% efficient at burning carbohydrate. 
A top athlete can achieve almost a 100% fat efficiency.

The other benefit is the V02 score, which is the body's ability to utilize oxygen.

WATTS are a must for all cyclists, a fantastic tool for interval training and gauging your power at set heart rates.  More power means more speed on the road.
 
 

Directors

Scott Holmes Cycling and swimming at elite level for 30 yrs other competitive sports include:                                                                       Rowing    Running    Badminton .                              Y.M.C.A Fitness Instructor

BCF Level 2 Coach

BA of England Coach

National LVRC  Criterium Cycling Champion 2009

     
                                                                              Helen Holmes Y.M.C.A Fit Tutor, Fitness Instructor, UK & International Trainer for Keiser (Indoor Cycling). Cycling    Running     Tennis.                         

Costs    

We offer a Full 1 Year coaching Program with a in-depth assessment and tailored 1 year plan. Re-tests every 12 weeks with a updated Program.    £420 Yr 

Costs very, depending on group session and tests required.   For a resting and exercise assessment with a Basic New leaf 12wk program  only  £110

Same as above but with a more in depth 12 wk program and discussion   £130

For a resting and exercise assessment with a specific 12 wk tailored to you program   £170

For a Re-Test  Exercise assessment within 1 year   £65

                               Please ring Helen for a booking

Our Opening Hours:

8:00 - 17:00 Mon - Fri

Mob : 07921529417
Phone: 01844 237 933

As used by the National Champions D Sherwood & S Holmes 2009-2010