RideXcel - Ride with Excellence

Aerobic base training, often referred to as "Zone 2 training," is a foundational component in endurance sports such as swimming, running, and cycling. This training method focuses on enhancing the body's aerobic threshold—the intensity at which blood lactate levels begin to rise above resting levels. By training just below this threshold, athletes can improve their ability to perform steady-state work for extended periods. Understanding Energy Systems The human body utilizes three primary energy systems to fuel muscle contractions: 1. Phosphagen System (ATP-PCr System): Provides immediate energy for short, explosive efforts lasting less than a minute. 2. Glycolytic System: Powers high-intensity activities lasting from one to five minutes. 3. Oxidative System: Supports longer-duration efforts, from several minutes to multiple hours, primarily using oxygen to convert nutrients into energy. Aerobic base training primarily engages the oxidative system, enhancing the body'...

Training Stress Score (TSS) is a metric developed by TrainingPeaks to quantify the training load of a workout, considering its intensity, duration, and frequency. This system allows endurance athletes across various sports—such as cycling, running, swimming, and triathlon—to assign a numerical value to their workouts, facilitating the tracking of fitness progression over time.    The TSS system is designed to be relative to each individual's threshold, making it applicable to athletes of all levels. For example, a 60-minute workout performed at an athlete's functional threshold power (FTP) equates to 100 TSS points. Workouts exceeding an hour can accumulate more than 100 TSS, but the rate does not surpass 100 TSS per hour. This standardization enables consistent tracking of training stress across different sessions.  By consistently monitoring daily TSS, athletes can utilize tools like the Performance Management Chart to assess fitness progression. This chart calculates ...