The training of a cyclist, though aimed to simply maintaining a good physical shape, should always be intelligently monitored. That's, programmed to
The training of a cyclist, though aimed to simply maintaining a good physical shape, should always be intelligently monitored.
That’s, programmed to maximize the benefits.
In essence, each trip must be planned for both typology and physical engagement. Only in this way, indeed, the cyclist will be able to make the most of him potential.
Among the factors to be considered, intensity plays a key role.
It’s essential to increase the training intensity gradually so that not to overload the body and to respect the recovery time.
Keeping track of effort is the first step to turning an improvised workout into a clever and targeted plan.
If you always work to the maximum you end up tired of the bike or you can go against serious injuries.
HOW TO EVALUATE THE 
Perceived effort index: an unscientific method, but rather very personal which is based on the effort perceived by the cyclist during the training session. It’s useful to assign a “vote” to each workout based on the RPE scale from 6 (mild workout) to 20 (very intense workout).
Then you multiply the minutes spent in the saddle for the assigned vote and you keep track of progress on a chart.
Heart rate: to be controlled with a heart-rate monitor. However, we must consider that heart rate may be affected by external factors such as stress, caffeine, fatigue and therefore, alone is unreliable.
Powermeter: detects the power expressed on the pedals during the training session expressing it in watts. By monitoring these values for each workout you will be able to see if the workload is rising or decreasing. It’s the most reliable system.