How Can A Trainer For Cycling Improve Your Performance? 
Not everyone knows or understands what a trainer in cycling can do to help you improve your performance. One example we want to explain today is improving your cycling performance by monitoring your heart rate. Effectively, this is a type of training where you use a heart rate monitor to measure your effort and progress. But there is no need for you to get any fancy equipment that will cost thousands of dollars, because a simple HRM that costs $40 or more can be enough to start with. Of course, if you work with a trainer, they can recommend the best equipment for you. Before you start heart rate training cycling, there are three measurements which you need: resting heart rate, lactate threshold, and maximum heart rates. Your cycling trainer can measures these for you, or alternatively you might find some cycling training centres nearby that can help you to take these measurements.. The more accurate the measurements you start with, the more effective your heart rate training cycling will be. The most precise way of measuring your resting heart rate (HR) is to measure it first thing in the morning before you get out of bed. It is even better to measure it on a weekend where you can wake up naturally, since you will be in a very relaxed state. Simply have a clock or watch where you can see, and count the number of beats in 60 seconds. This is your resting heart rate (RHR). Your lactate threshold is the most uncomfortable measurement to take and it is nearly impossible to take this measurement on your own. That is why it’s best to consult a cycling trainer to help you. You can do this test either on a turbo trainer or on the road, however it is much simpler on a turbo trainer. Warm up with 15-20 minutes of simple cycling and stretches, and then ride as hard as you can for 30 minutes. Your average heart rate (HR) over the last 20 minutes will be close to your lactate threshold (LT). You will need to reset your HRM before the last 20 minutes in order to calculate the average. You can see it’s a little complicated, which is why it is easiest to do this test indoors and with a professional to help you. The test to determine your maximum heart rate (MHR) is the simplest, but the most inflexible measurement to take. It is simple since it is just the fastest rate your heart beats, but it is the hardest since you will have to go your extreme capability, to gauge your MHR correctly. Before measuring your MHR, you should consult your doctor or speak to a professional cycling trainer. You can do this on an indoor bicycle or on the road going uphill, it is not that important which one you select. Warm up as you would to test tour lactate threshold, and then go the extreme on the indoor bike, or uphill, as hard as you can for 60-90 seconds, have 30 seconds recovery, by slwoing down or going downhill. After your 30 seconds recovery, go all out again as described above. Do this again until you sense you can do no more,. Then you count the number of beats in 1 minute; that is your utmost heart rate. These are the important things you must do before you start with your heart rate testing and starting your cycling program. If you are really keen to improve your cycling performance, you should consider engaging a personal trainer who specialises in cycling and triathlon. You can find more details at