Rate of Perceived Exertion (RPE) is a subjective measure of exercise intensity based on the physical and mental sensations experienced by the athlete during the activity. In cycling, RPE is expressed by a numerical scale ranging from rest to maximum effort (1-10) and is based on the Borg scale. The RPE is a very useful tool for cycling training, as it allows adjusting the workload to the individual and environmental conditions of each session. In addition, EPR helps prevent overtraining, exhaustion and injury by respecting the body’s limits and needs.
RPE can be combined with other objective indicators of exercise intensity, such as heart rate, power or speed. However, EPR has the advantage of being more accessible, economical and personalized than these parameters. RPE also better reflects the psychological impact of exercise, which may vary according to the cyclist’s mood, motivation or stress. Therefore, EPR is a way of listening to the body and training intelligently and effectively.
To use the RPE in cycling training, it is recommended to become familiar with the chosen scale and to practice its use in different situations and terrains. This will allow you to better calibrate the level of effort and adapt it to your objectives and training plans. The RPE is a dynamic and flexible measure, which can be modified according to the sensations of the moment. For example, if one day you feel more tired or unmotivated, you can reduce the intensity of the exercise and choose a lower RPE level. Or if you want to try a new challenge, you can increase the intensity and choose a higher RPE level. Therefore, RPE is a way to train with enthusiasm and enjoyment, while improving the cyclist’s performance and health.
EPR has great applicability in cycling, as this sport involves a wide variety of stimuli and situations that require different levels of effort. For example, pedaling on the flat is not the same as pedaling uphill, or upwind versus downwind, or with a group versus alone. The RPE allows you to adjust the exercise intensity to each circumstance, without relying on external devices or mathematical formulas. The RPE also facilitates the monitoring and evaluation of the cyclist’s progress by allowing the perceived level of effort to be compared with the performance obtained in each session. Thus, it is possible to know whether the cyclist’s aerobic, anaerobic or muscular capacity is being improved.
RPE is a simple but powerful measure for optimizing cycling training. The RPE allows the cyclist to know his body, his limits and his potential, and to adapt his training to his personal objectives. EPR also promotes the enjoyment of exercise by avoiding the stress and frustration that can be generated by other more rigid or complex methods. RPE is a way to train with passion and confidence, while respecting the rider’s health and well-being.
In our group trainings we do one day a week training by RPE, join us and learn to listen and feel your body in effort.
