HR rate drift

tommy_tommy

I recently changed my training from long slow endurance rides and occasional intervals a routine based around the L3 and L4 levels in the chart below. I have and never will own a power meter so I have based my training on perceived effort on the road. To date, I have significantly improved my fitness with this training.

http://www.cyclingpeakssoftware.com/power411/levels.asp

The recent bad UK weather and time constraints have confined me to the indoor trainer and it is here that I have difficulty gauging my efforts.

I have recently bought a Heart rate monitor and a cycle computer that runs of the rear wheel of my cycle.

I set my levels using the %HR figures in this chart. However, the effort and speed reduces over time if I try to maintain a set HR. If I hold a set speed my HR gradually drifts up over time. After a 15 minute warm up, my heart rate continues to drift during my main 20 min session by as much as 10 beats per min.

My question is:

If I were to perform a 1 hour TT on the turbo could I use this speed as my threshhold leve
and apply the power %age in the attached chart to set my levels?

I have already performed a ramp test. The test protocol was:

30 min warm up with 3 x 5 minute hard efforts.

Tyre pressure: 120PSI
Roll time of back wheel from 20MPH = 10 sec ( 3 test)
Time interval before reading = 2 minutes
10 mph - 110 bpm
11 mph - 118 bpm
12 mph - 124 bpm
13 mph - 128 bpm
14 mph - 133 bpm
15 mph - 141 bpm
16 mph - 144 bpm
17 mph - 151 bpm
18 mph - 154 bpm
19 mph - 160 bpm
1 minute sprint
20 mph - 164 bpm (Maximum)

At what speed would I be at my threshold?

sub55

which threshold :?:

Alex_Simmons/RST

tommy_tommy wrote:

At what speed would I be at my threshold?

Presuming you are referring to FTP since you referenced the item by Dr Coggan, the it would be the trainer speed you could sustain for about an hour.


Actually is not as simple a question as it sounds, as it is very common for indoor power to be somewhat lower than what you can reproduce outdoors. But for the purposes of training, finding the maximum speed you can maintain for a long interval (say 20-min) is as good a place to start as any, then you can use percentages of that as a guide along with PE and HR for designing trainer efforts.

I'm not sure what you are expecting to assess from that ramp test. Change the protocol and the HR-speed relationship will change accordingly.

HR drift is normal.

tommy_tommy

Thanks for the replies.

I am refering to FTP.

During my hardest 2 x 20 minute efforts my HR levels out at 148bpm. I am using this as my FTP heart rate and I am calculating the Hr training zones based on this value. During these efforts at 148bpm my speed is 17 - 17.5mph, I focus on maintaining this speed through both 20minutes effort rather than my heart rate and I feel this gives a more consistent effort. I have since calculated set speed parameters for each of the other training zones.

If I use the same test protocol every time I perform the Ramp test, ie. (Same Tyre pressure, same room temperature, same resistance on the wheel, same roll down time) I should see lower hearts rates at each corresponding speed if am getting fitter. Obviously, i have to use this protocol for every training session as well to ensure the correct intensity if I am looking at speed.

I think this is a cheap way of gauging progress without the need for a power meter. Obviously, I can't use speed as a measure when out on the road and have to rely on PE. Also, not knowing what power i am producing means I can't tell where I stand in relation to others, but I will enter some races next year to determine this.

Your feedback is welcomed.

liversedge

2x20 and a hr of 148 doesn't sound hard enough, or are you literally just starting to get some fitness?

Your HR should criss-cross your upper lactate threshold with a 2x20. For me that's currently at about 165 (my max is 188). 148 would indicate that either you are a senior or you are, relatively speaking, untrained.

Alex_Simmons/RST

liversedge wrote:

2x20 and a hr of 148 doesn't sound hard enough, or are you literally just starting to get some fitness?

Your HR should criss-cross your upper lactate threshold with a 2x20. For me that's currently at about 165 (my max is 188). 148 would indicate that either you are a senior or you are, relatively speaking, untrained.

I'm sorry but you cannot tell the fitness level or age of somebody from their HR. Max HR doesn't vary much whether trained of untrained. And if you can tell their age from HR, well then the 220-age type formulas would be right (which they're not).

I know several people with a max HR much lower than yours and they are (or were) very well trained. Miguel Indurain had a famously low HR from resting to max. Much lower than the OP. I'd say 7 GT wins classifies him as well trained.

What matters is the relative intensity, not what the HR max is. If the OP found a speed on the trainer (and a subsequent HR range) they can maximally sustain for 20+ minutes, then that's all that really matters for setting relative intensity levels.

liversedge

agreed absolutely re: max hr as an indicator of fitness, but not LT2 HR. I still think a 148 bpm for what should be L4 intensity is low unless the OP is older or untrained.

EDIT: or has a *very* low (compared to normative data) MaxHR.

tommy_tommy

Thanks for the replies:

I am 41 years old
Max heart rate = 163bpm (Tested several times this year)
Resting HR = 30bpm

Competing in triathlons for 15 years. This year switched to cycling only. (Sportive, time trailing).

1995 10 mile PB (Age 28) = 25m 33s
2008 10 mile PB (Age 41) = 25m 43s
Same course. Same bike. Same setup.

I only recently switched to more intense cycle training based around my FTP, I am sure I can beat my 1995 PB next year with same bike, same set up, same course.

liversedge

ah ok, 148 is 90% then. i'll get my coat.