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  • Find out the difference between Vo2 max and Lactate Threshold in cycling
  • Road bike fit guide
  • Lose fat and preserve muscles and energy in cycling
  • How to race a Time Trial
  • mtb checklist for your next mountainbike ride
  • Bike nutrition guide
  • Personal 6 step opmimization to improve your cycling results
  • How to minimize the risk of overtraining in cycling

Read your morning pulse

Read your morning pulse! You can make many good training plans on a monthly, weekly and daily basis, but your body reacts to all the impulses you meet during your day. If you read your morning pulse it can tell you if your job/education/other activities are stressful

then your energy level drops below what it normally is. Be aware of your body’s signals and be flexible when it comes to your training plan. For example avoid intervals or take an extra day off if your body is very tired. This will help you a lot in the long run.

If you measure your resting pulse every single morning and it is 10 BPM higher than normal, then you should not train so hard on that day. It is a good indication to you that you are not sufficiently rested and you ought therefore to take an easier training day. Consequently, make it a habit to read your morning pulse every day and write it down in your training journal. Yes, you did read correctly, you should make notes every day in your training journal.

Reading your morning pulse every day you get a hint about what your resting pulse is. That is the lowest stable pulse you have counted in a minute. This pulse is a pretty good indicator that shows if you are rested or not. If you have a heart rate monitor you can just sleep with the pulse sensor on you at night a couple of times a week. Remember to sleep with the sensor after tough days, but also following easier training days, so you get a feel for where you are, when you are fresh, and how you are when you are not adequately recovered.

If you do not have a pulse watch the easiest thing is to take your morning pulse precisely when you wake up. When the clock radio rings for the first time you put it on snooze, so you know it will ring again. Wait for approx. 1-2 min before you begin to measure your pulse. Focus on getting your pulse down as far as possible and count the pulse beats for e.g. 30 seconds and multiply it by two, so you have pulse beats per. minute.

From experience it is a good idea to remember to press the snooze button and not turn off the button when the alarm clock rings, because when you measure your morning pulse and you almost fall into an early REM sleep, it is very often difficult not to fall asleep again. Then it is fortunate that you get your alarm clock to ring about 7-9 minutes after the first wake up call.

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