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HEALTH
TRACKS
IN THE PLZEŇ
REGION
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Cycling programs

Intensity of load to the organism during cycling is affected by:
The physical condition, trail profile, type of bicycle, co-riders and the current weather conditions (temperature, sunlight, wind, humidity and rainfall). That is why the intensity of the exercise on the same route may vary even during the same week. Try to change the speed on the flat surface or uphill according to subjective breath sufficiency and keep heart rate in the recommended frequency range.
When driving up the hill use lower gears.
Choose the track according to your physical condition, technical skills, type of bike and surface you’re going to ride on (road, trekking, mountain bike).

Trails dividing according to the profile:
  • Easy trails have mostly plane character and are suitable for family trips and people with low physical condition.
  • Moderate trails in rugged terrain are suitable for individual trips or for groups of cyclists with approximately same performance.
  • Difficult trails in hilly or mountain terrain are intended for healthy people with very good physical condition. Cross-country ride requires significant technical skills and it is not recommended for beginners – it is suitable for mountain bikes.
Trail surface affects the choice of bike and intensity load:
  • Trails on asphalt roads are suitable for road bikes, these trails has difficulty up to 1 level lower than off-road trails.
  • Combined trails, lead partly on paved roads and in terrain. (approx. in a ratio of 1:1), are suitable for trekking and mountain bikes.
  • Trails lead mostly on unpaved roads and in terrain are suitable for mountain bikes.

Health tracks lead mainly on roads with low traffic and a combined surface. They are suitable especially for trekking and mountain bikes.

2.1. Cycling program for physical condition increasing (fitness program)
It is suitable for healthy individuals to 40 years. This program aims to improve overall physical condition and performance.

Recommended exercise intensity is 70-80% of maximum heart rate.

Duration of exercise should be at least 30-45min. Downhill ride time doesn’t count.

Week Time Intensity Route:
profile, surface
Frequency
per Week
1.-2. 30 min 60-70 % HR max plain, road 3x
3.-4. 45 min 60-70 % HR max plain, road 3-4x
5.-6. 30-45 min 70 % HR max wavy, mixed 4x
7.-8. 45 min 70 % HR max Wavy, mixed 4x
9.-10. 45 min 70-80 % HR max hilly, mixed 3-4x
11.-12. 45 min 70-80 % HR max hilly, mixed 4x
Maintenance prog. 30-45min 70-80 % HR max hilly, mixed 3- 4x

2.2. Weight loss cycling program
It is suitable for individuals who are overweight or in first obesity level or individuals with sedentary occupation. It is suitable for healthy individuals under 40 years old. We recommend prior physical examination and consultation with a doctor, to people over 40 years of age. Recommended exercise intensity is 60-70 % of the maximal heart rate.

Week Time Intensity Route:
profile, surface
Frequency
per Week
1.-2. 40 min 60 % HR max plain, road 3x
3.-4. 45-50 min 60 % HR max plain, road 3x
5.-6. 50-60 min 60 % HR max wavy, mixed 4x
7.-8. 60 min 60 % HR max wavy, mixed 4x
9.-10. 60-70 min 60-70 % HR max wavy 4x
11.-12. 60 min 60-70 % HR max wavy 4x
13.-14. 60 -80 min 60-70 % HR max wavy 4x

2.3. Cardio cycling program The program is suitable for people with cardiovascular system disease or weakness to whom doctors recommended physical activity after a previous general examination. We recommend continuous monitoring of heart rate values, respiratory sufficiency and sense of subjective tolerance of the load when cycling. We recommend you principally riding in flat terrain where you can control the exercise intensity better. If that is not possible choose wavy terrain, stop if feeling breath shortness and take a breath, walk or sit and rest. At least two people should go for a ride together and always take a cell phone with you.

Always consume enough fluids during the ride. Skip a ride in too cold or too hot weather (temperatures lower than 10 °C or higher than 25 °C), sudden changes in atmospheric pressure, biological stress level 3 and if you do not subjectively feel well.

If you take medication reducing blood pressure or lowering your heart rate, follow your feelings of respiratory sufficiency (see above).

If you feel sweat and cold on trunk during the ride, it’s better to interrupt the ride, get dry or change into dry clothes which we carry in handy bag with medical drugs. Feeling warm is important especially for people with ischemic heart diseases and people who suffered heart attack.

Choose low gears and higher cadence of pedaling (approx. 55-60/min), which stimulates the cardiovascular apparatus better than riding with high gear. People with circulation in lower limbs defects use interval method. Interrupt the ride when you feel pain in your lower limbs or going numb. Keep your legs in horizontal position and do relaxing exercises when resting, ride further when you feel better. Pay attention to safety.

Week Time freq.
pedaling
Load monitoring Trail. recomm.
profile, surface
Weekly
intervals-min.
1.-2. 30 min (55-60) Subj + HR plain, road 3x (15-15)
3.-4. 30 min (55-60) Subj + HR plain, road 4x (15-15)
5.-6. 45 min (55-60) Subj + HR plain, road 4x (20-25)
7.-8. 45 min (55-60) Subj + HR plain, road 4x continually
9.-10. 45 min (55-60) Subj + HR plain, road 4x continually
11.-12. 60 min (55-60) Subj + HR plain, road 4x (30-30)
13.-14. 60 min (55-60) Subj + HR plain, road 4x continually

2.4. Arthro cyclo program
We recommend cycling in a limited extent to patients with degenerative diseases of joints and spine, joints after surgeries or injuries. Bad dexterity, mobility and movement coordination significantly increases the risk of injury or bike fall. Therefore, we recommend using mostly stationary bike simulator, spinning bike or tricycle. Optimal simulators have variable load levels (watts).
The goal of this program is improvement of joint mobility in lower limbs, joint apparatus strengthening, increasing strength of lower limbs muscles and better cardiovascular system functioning. Load intensity should be estimated according to feelings of lower limbs tiredness and breath sufficiency.

Program of stationary bike riding after hip joint replacement since 2.-3. week after surgery

Week Exercise duration Load monitoring Trail recomm..
profile, surface
Weekly
intervals
1.-2. 15-20 min Subjectively Stationary bike 25W 4x (10 – 10)
3.-4. 20 min Subjectively Stationary bike 25W 4x continually
5.-6. 30min Subjectively Stationary bike 25W 4-5x (15 – 15)
7.-8. 30 min Subjectively Stationary bike 50W 4x (10-10-10)
9.-10. 30 min Subjectively Stationary bike 50W 4-5x (15-15)
11.-12. 30 min Subjectively Stationary bike 50W 4x continually
13.-14. 30 min Subjectively Stationary bike 50W 5x continually
15.-16. 30 min Subjectively Stationary bike 75W 4-5xcontinually

2.5. Cyclo-touring
Goal of this program is a combination of physical exercise for health, performed in a landscape. Try to choose landscape disturbed by human activities the least and simply ride. Enjoy the nature, visit natural, cultural and historical attractions of the landscape you are passing through. Ride is longer, has a goal and is pre-planned. We usually bike in a group and perform bicycle rides mainly on weekends and days off. During holidays or vacation time trips we bike several days. It is necessary to realize several principles that will bring pleasure to cycling.

  • Take into consideration your health and overall physical condition. Choose co-riders according to your physical condition, to avoid slowing down the whole group. Choose the trail according to your possibilities.
  • If you don’t ride regularly, be aware that the longer cycling is usually associated with bruising buttocks. That is why you should choose shorter trails at the beginning of season. In any case, wear cycling shorts with quality insert that reduces bruising buttocks and pelvic base.
  • Take a hand luggage (e.g. bag placed on the transverse rod), which carries basic repair tools with the master key, patching or spare inner tube, pump), raincoat and a bit of food. Do not forget the liquids.
  • Check technical status of the bike and equipment that lowers risk of injury (helmet, gloves, glasses, reflex parts of clothes, front and rear lights in case of lower visibility).
  • If you ride in group, experienced cyclist leads and the weaker ones follow him and set the speed. Another experienced cyclist is in the back of group. The leader uses agreed signals to inform other group members about the ride speed, obstacles and passing cars.
  • Choose spots before riding, where you wait for other group members, who are too slow. After the weakest group member arrives, do not forget to let him to take a rest. Otherwise his tiredness will graduate. If you have experienced cyclist with very good physical condition, he can help weaker cyclists when riding uphill.
  • Během polodenní vyjížďky dělejte alespoň jednu větší zastávku na občerstvení a odpočinek. Při celodenní vyjížďce doporučujeme alespoň dvě zastávky.
  • Make at least one longer stop for refreshment and rest during a half-day-ride. If it is a whole-day ride, make at least two stops.

Do not drink alcoholic drinks during these breaks. It usually scales you down, lower your concentration and your balance ability.

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This project Health Tracks in the Plzeň Region is co-financed by the European Union.