About Bikevo
About
more fun,
Less fatigue.
Every cyclist, regardless of rider type or experience, possesses unique characteristics. These morphological, neuromuscular and physiological traits define a rider’s engine.
It is not uncommon for amateur cyclists to follow the training methods, advice and habits of their friends. However this is not a sound strategy for success and often leads to poor results and unnecessary fatigue.
To reach your goals safely, a training program must stimulate various physiological characteristics at the right time and in the right way.
Everyone has their own physiological signature which makes them unique. Understanding your biology is the first step in training smarter, not harder.
The Bikevo Virtual Coach has been developed for all cyclists who are looking to get the best results with what nature has bestowed upon them.
YOUR COACH 24/7
The Bikevo Virtual Coach is designed to train YOU based on YOUR physiological signature. Our Artificial Intelligence system combines your physiological signature with seasonal goals and the time you have to train each week. The result? Your own bespoke training program.
The Bikevo Virtual Coach is an efficient and cost-effective alternative to the real thing. And it is there for you 24/7 making sure you enjoy the journey to reaching your fitness goals.
TRAINING PLAN
Your training plan will be divided into Macrocycles (Big Blocks) of approximately 2 months. Each Macrocycle is then subdivided into smaller Microcycles (Small Blocks) of 8/10 days each. At the end of each Microcycle, The Bikevo Virtual Coach will readjust your training volume and recovery ensuring you get-fit-fast without undue fatigue.
Then at the end of each Macrocycle simply complete the Bikevo Critical Power Test and have your next training program automatically calculated for you.
COACH + AI
Our Artificial Intelligence-driven system is based upon the knowledge and experience of some of the world’s leading high-performance endurance coaches. Each of your training sessions is customised to meet your personal needs enabling you to reach your fitness goals sooner.
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Training with Bikevo
WHAT YOU NEED
Scientific Foundations of The Bikevo Virtual Coach
The preparation of professional cyclists has changed a lot over the last decade, becoming a practice with solid scientific foundations.
It doesn’t matter whether you want to win your annual club time trial or are using the Bikevo Virtual Coach to simply have fun and get fit. The physiological foundations for improving performance are the same for everyone.
You must get fit before you can become strong.. Once strong you can develop power and with power in place speed work is the final step.
Example 1: sIf a professional cyclist wants to regain some basic fitness after the offseason he/she will ride at low intensity for a short duration. Then gradually increase the time spent riding easy as their fitness improves.
Example 2: If an office worker who is new to cycling wants to achieve some basic fitness then he/she will ride at low intensity for a short duration. Then gradually increase the time spent riding easy as their fitness improves.
In example 1 and 2 you will note the common denominator: to improve general fitness, whether you are a keen racer or absolute beginner, it’s the same type of training. In this instance the training sessions are low to moderate intensity and duration is progressively increased.
The consistency of our physiology across all rider types is truly remarkable. And it is this repeatability that provides the scientific basis to smart training with the Bikevo Virtual Coach. Powered by Artificial Intelligence the Bikevo Virtual Coach looks at 6 Physiological Foundations for Success.
The 6 Physiological Foundations for Success
Aerobic
Otherwise known as base-training, aerobic conditioning is generally completed at low to moderate intensity and longer duration. The aim of aerobic conditioning is to improve the efficiency of the heart and lungs in an attempt to deliver as much oxygen as possible to working muscles. Aerobic intervals are performed between 50-75% of your Functional Threshold Power and can be 30 minutes duration or longer.
Specific Power
With an aerobic base in place, a lot of cyclists will then work on specific power. These are intervals performed on, on-the-bike at low to moderate intensity and very low cadence (~50rpm). These intervals load slow-twitch muscle fibres (strength fibres), connective tissue and develop postural strength.
Speed
Speed intervals are the bedrock of most training programs. Intervals are performed at 70-80% of your Functional Threshold Power and range from 8 to 30 minutes duration. Whether riding along at a good pace with friends or sitting in the bunch during a local club race, this intensity is frequently realised. It is therefore a training zone that requires focused attention no matter what your health, fitness or racing goals.
Lactic Tolerance
As the intensity of a training session increases, you will switch from using oxygen as fuel and introduce some stored sugar (glycogen) into the mix. The intensity of your effort will determine the oxygen: glycogen combustion ratio. But at this juncture let us assume you are in the earlier stages of higher intensity work: Threshold. Here it is important that you train your body to reuse (or recycle) the lactic acid that is produced. Lactic acid is actually a fuel and there are physiological mechanisms in place that, if trained properly, will convert lactic acid to energy without interfering with power delivery. Typically intervals in this phase are performed at 100-115% of your functional threshold power.
Lactic Power
Lactic Power training simply builds on the foundations of Lactic Tolerance work which was completed in the previous phase. Here the intensity of various intervals are very carefully increased while the duration of each effort is shortened. High power, reduced duration with decreased recovery is the general theme here. The aim of Lactic Power training is to build resilience for repeated on/off type efforts which you might find in harder road races and criterium events. Intervals in this phase are performed at 150-180% of your functional threshold power.
Alactic
The final step in any physiologically driven training plan is to work on supramaximal power for very short durations. At Bikevo we call this Alactic training. With these types of sprint intervals the focus tends to be less on fuel supply and more on the rate/speed of muscle fiber recruitment. In simple terms: when you are coming to the finish line you need to be fresh in order to activate as many muscle fibers as possible in that late dash to the line. This is where you will benefit from Alactic training. Intervals in this phase are performed at maximum intensity.
BIKEVO VIRTUAL COACH
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