Heart rate advice needed

skinnypunter

I've just started riding with a HRM (Cateye V3), with an eye to making the most of this year - looking for a good time on the FoD Spring Classic, Wiggle Magnificat etc.

I'm vaguely concerned that I may not be in as good shape as I feel... let me explain:

43, 6'3", probably 12 stone. Ex rower (low level junior international stuff then club stuff for years until I discovered wheels and jacked it in). Done a couple of half marathons and some daft endurance events like rowing across the Irish Sea. So, I know my way round getting fit, enduring pain etc etc.

I have an erratic heart beat - the condition is called Sinus Arrythmia. Not serious, but getting a decent pulse reading is something best done by a jazz drummer. Resting heart rate has always been high, and can be in the 80s or high 60s. No doctor has ever expressed a concern about my exercising.

Haven't done a MHR test, but used the rule of thumb to calculate that it could be around 179.

My concern...

I'm constantly experiencing much higher HRs during rides than I expect, or the literature I've read suggests I should be targeting.

For example, this morning's ride - 40ish miles Surrey Hills / Box Hill / Dorking / Ranmore was good BUT HR rarely dropped below 150 and was consistently over 180 on hills without pushing massively hard.

• If my MHR is 179, and I exceeded that without feeling _at all_ bad, is the calculation cr@p?
• How can I calculate meaningful HR training zones?
• Am I a freak?

Thoughts/advice please...

meanredspider

Your MHR is your MHR - not what you calculate but what you measure. I'm 46, in reasonable fitness and a RHR of 55 and my MHR is 183-ish. Being somewhere in the 180's isn't unreasonable at your age - especially if you feel OK.

johnnyc71

^^^
Agree with this regarding the calculation of the MHR - you don't calculate the maximum, it is what it is. You'd need to some kind of stress test (e.g. intensive hill repeats) to get a general idea what your MHR is, then go from there - calculating your training zones as a % of your MHR.

Heart rate is an individual thing, so there's not always a rule of thumb to follow. For example, my maximum HR is 227bpm and I'm 39.

Simple HR zone calculator:

http://www.machinehead-software.co.uk/b ... c_bcf.html

mz__jo

I have read that for people who maintain a high level of sporting activity the MHR does not descend with age (or at least very little). If you are at 200+ at 20 you could still be at 200+ at 40.
Now my problem, which I will tack onto this post since it's the same subject. I am 54 and not a high level sportsman (cyclist or otherwise). I am a tourist who sometimes gets out 2 or 3 times a month and is fortunate that that is sufficient to achieve my limited objectives (Brevet Montagnard or long club outing for example). Due to an arthritic knee I have been using a turbo since january and have been using a HR monitor to keep an eye on what I am doing.
I know that over 185 my heart rate takes off (I do short intervals at max effort and recovery periods and in the last 5 seconds of a 1 minute interval the heart can go from 178 to 188+). I don't think I am accelerating for the end of the interval. The rate always comes down reasonably quickly in the recovery period (140 or less after 1 minute).
Yesterday I had a bit of a shock to see 191 in the middle of an interval and by the time I had cut my effort (2-3 seconds) I was at 200. I did not have any particular sensations other than working hard. The rate came down reasonably quickly and for the rest of my session (probably 1 hour, I do sessions of 1 1/2 hours total with 30-40 minutes intervals and the rest on more steady riding) I stayed at 160-170 without any problems.
Following this I have set the alarm at 180 and decided to use it in the future.

The questions are
1. What sensations do you get if you really get into the danger zone? I have always assumed that there must be some warning but I could be wrong.
2. Am I wise to stick at 180 as a self-imposed max?
3. Should I do a test at once or can it wait (to determine my real limit; french cardios stop at 220-age if they are not involved in sport, which tells me nothing).

All suggestions welcome

ut_och_cykla

If you are worried about your heart get it checked out professionally?
MHR can be a lot higher /lower than the so called calculated ones. I'm 50+ and have a max of 187 (lab measured).
Sinus arythmia is normal - but more pronounced in some individuals. If your HR is being affected by anything other than breathing In & out (like racing without exercising, or feeling faint etc) GET CHECKED!
An alternative to a max test is a 20 minute well paced hard effort - take average pulse for last ten minutes & use this as a pulse guide - it is roughly equivalent to your lactate threshold hard intervals above it , distance below it. It can also be used to work out your theoretical FTP.
A woman who posts as Popette on here had serious heart issues (now fixed) which manifested themselves as high heart rates and feeling unwell (faint/giddy). She originally thought the HRM was wrong....

starlet_gt

MHR is completely individual, I'm 23 and my MHR is 182 and my resting HR is 45. If youre worried go to your GP.

mz__jo

ut_och_cykla wrote:

An alternative to a max test is a 20 minute well paced hard effort - take average pulse for last ten minutes & use this as a pulse guide - it is roughly equivalent to your lactate threshold hard intervals above it , distance below it. It can also be used to work out your theoretical FTP.
...

Following this advice and using the figures for a theoretical 10 on the turbo gives me about 180 for the lactate threshold, which makes sense on the whole. I don't really have an adequate means of recording my average pulse, I have to relie on observation of my monitor.

I am not really worried about my heart, normally it goes up and down just in the way I think it should. What I am worried about is self-inflicted damage because I am ignoring something or simply not paying enough attention.

I will heed all of your advice and get tested, but by a sports doctor when I can. The last cardio who tested me (about 12 years ago) stopped at 184bpm (and 210w) which was of little interest since at the time I was regularly going over 195. However he did tell me that I have a nervous heart that climbs rapidly at first before steadying under effort, which explains why I am always over 100 once I start moving about.

I will look up Popette's post to see if I can learn anything.

Thanks for all the advice

skinnypunter

johnnyc71 wrote:

Heart rate is an individual thing, so there's not always a rule of thumb to follow. For example, my maximum HR is 227bpm and I'm 39.

Simple HR zone calculator:

http://www.machinehead-software.co.uk/b ... c_bcf.html

Thanks Johnny and meanredspider - I posted without considering the obvious fact that we are all individuals.

I re-read a section of The Cyclist's Training Bible ladt night, and will try the suggested LTHR test in there. My work commute is bang on 5 miles, so it's a good excuse for a TT.

Bronzie

skinnypunter wrote:

My work commute is bang on 5 miles, so it's a good excuse for a TT.

Bit on the short side if to get a decent warmup and cool down as well - make sure you do both before trying to do any maximal effort test

skinnypunter

Bronzie wrote:

skinnypunter wrote:

My work commute is bang on 5 miles, so it's a good excuse for a TT.

Bit on the short side if to get a decent warmup and cool down as well - make sure you do both before trying to do any maximal effort test

I'll head out the other direction first to warm up: it's just good to know the distance/route well. I can zone out fairly comprehensively (apart from being on car watch) and just go for it.

cush123

skinnypunter wrote:

Bronzie wrote:

skinnypunter wrote:

My work commute is bang on 5 miles, so it's a good excuse for a TT.

Bit on the short side if to get a decent warmup and cool down as well - make sure you do both before trying to do any maximal effort test

I'll head out the other direction first to warm up: it's just good to know the distance/route well. I can zone out fairly comprehensively (apart from being on car watch) and just go for it.

I always struggle to find 5 miles without any major hills and no traffic lights or give ways. it's a good test when you can find the right course.

Mastineo

I'm being investigated for a heart problem too. 3 ECGs, Ultrasound, 24hr ECG, and due an MRI scan.RHR 31BPM, MHR 235 BPM, am 47 years old, 90Kg, still dont know whats wrong - personally I think Ive got the heart of an Olympic class athlete trapped in a Fat Bastards body.
Been told by consultant not to worry and carry on while ever I'm im not feeling any discomfort.