Average HR

portuguese mike

I've just read the article on bikeradar about max heart rate and training zones.

My question is regarding the training zones section. In the article it is stated that the zone between 81-85% is of little use most of the time and the bulk of training should either be above or below that. My riding consists of a 25 mile round trip commute (usually 4 times a week) and longer weekend rides (1x 2-4hrs and 1 x 1.5 hrs). During these rides my average HR is almost always smack bang in this zone (actually 81-86%) which as far as my percived level of extertion goes covers what feels like a fairly gentle pootle to a pretty hard ride (tt pace for an hour would be at about 90%)

Now i've read the 'training area to avoid' thread and what i'm really trying to establish is how useful is using your average HR per ride to establish an effecticve training routine when during each ride (always hilly) my HR will fluctuate between 70-92%? According to my average heart rates for rides 100% of my training is in zone 2 but clearly thats not actually the case so i'm a bit confused

My concern is that i'm not getting the best out of my training (i'm doing the etape next year) so any advice would be much appreciated.

Mike Willcox

portuguese mike wrote:

I've just read the article on bikeradar about max heart rate and training zones.

My question is regarding the training zones section. In the article it is stated that the zone between 81-85% is of little use most of the time and the bulk of training should either be above or below that. My riding consists of a 25 mile round trip commute (usually 4 times a week) and longer weekend rides (1x 2-4hrs and 1 x 1.5 hrs). During these rides my average HR is almost always smack bang in this zone (actually 81-86%) which as far as my percived level of extertion goes covers what feels like a fairly gentle pootle to a pretty hard ride (tt pace for an hour would be at about 90%)

Now i've read the 'training area to avoid' thread and what i'm really trying to establish is how useful is using your average HR per ride to establish an effecticve training routine when during each ride (always hilly) my HR will fluctuate between 70-92%? According to my average heart rates for rides 100% of my training is in zone 2 but clearly thats not actually the case so i'm a bit confused

My concern is that i'm not getting the best out of my training (i'm doing the etape next year) so any advice would be much appreciated.

There is a caveat which says " once racing or doing intervals" then it is no man's land. This because 81%-86% is too hard for recovery and not hard enough to improve speed.
Not an ideal scenario for building to a peak.

At the moment it's OK, but bear in mind the building process of training is to seek improvement. Blasting out as fast as you can go every time you go out on the bike will only get you so far.

portuguese mike

Mike Willcox wrote:

portuguese mike wrote:

I've just read the article on bikeradar about max heart rate and training zones.

My question is regarding the training zones section. In the article it is stated that the zone between 81-85% is of little use most of the time and the bulk of training should either be above or below that. My riding consists of a 25 mile round trip commute (usually 4 times a week) and longer weekend rides (1x 2-4hrs and 1 x 1.5 hrs). During these rides my average HR is almost always smack bang in this zone (actually 81-86%) which as far as my percived level of extertion goes covers what feels like a fairly gentle pootle to a pretty hard ride (tt pace for an hour would be at about 90%)

Now i've read the 'training area to avoid' thread and what i'm really trying to establish is how useful is using your average HR per ride to establish an effecticve training routine when during each ride (always hilly) my HR will fluctuate between 70-92%? According to my average heart rates for rides 100% of my training is in zone 2 but clearly thats not actually the case so i'm a bit confused

My concern is that i'm not getting the best out of my training (i'm doing the etape next year) so any advice would be much appreciated.

There is a caveat which says " once racing or doing intervals" then it is no man's land. This because 81%-86% is too hard for recovery and not hard enough to improve speed.
Not an ideal scenario for building to a peak.

At the moment it's OK, but bear in mind the building process of training is to seek improvement. Blasting out as fast as you can go every time you go out on the bike will only get you so far.[/quote]

I should have said that, other than in winter, i do put in some interval sessions - either 3-5min intervals at TT pace or sprinting up hills on my commute.

Toks

http://www.cyclingforums.com/t170539.html

portuguese mike

Many thanks for the link Toks, that pretty much reassures me that i'm not wasting my time

Toks

portuguese mike wrote:

Many thanks for the link Toks, that pretty much reassures me that i'm not wasting my time

You're welcome. Its an absolute nonsense to suggest training in the 80-85% area is a 'no mans land'. I'd actually suggest that in terms of value for money anyone with 12 hours or less training time who wants to take part in long endurance events should definitley train there.

However if this is the only zone you train in as a road racer it may mean all you'll be worth is pack fodder and as a TT'er your not gonna get your best times. However add a nice dose of Vo2max intervals 4-6mins at slightly above race pace before your up and coming event and you'll be ready.

So to sum up. If you're short on time and tend to ride solo the so called 'no mans land' is a good place to be for rides in the 60-120min region. Just make sure you do the short fast stuff when your chosen event is on the horizon

Take a look at the graphic form. No mans land would be around zone 3 http://www.fascatcoaching.com/sweetspot.html