Best turbo heart rate for base training (building endurance)

dubcat
dubcat Posts: 754
edited July 2012 in Training, fitness and health
Hi, if my max heart rate is 185 am I right in saying that my best bet for building base endurance is to ride at 130bpm for long periods of time? If I have this wrong could someone set me straight please?
Thanks
Dub
2010 Specialized Rockhopper
2012 Bianchi Infinito

Comments

  • tp2000
    tp2000 Posts: 102
    Have a look at this:

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

    130 puts you in the middle of Zone 2, which is about right.

    Worth pointing out, this will be remarkably boring on a turbo trainer.....unless you have a remarkable capability for dealing with high levels of boredom (or the back catalogue of 24 to watch!)
  • amaferanga
    amaferanga Posts: 6,789
    Unless these turbo rides are >3 hours I wouldn't bother. Long rides on the road, interval sessions on the turbo (in winter only for me).
    More problems but still living....
  • danowat
    danowat Posts: 2,877
    Zone 3 (75-82% MHR) rides of between 1 - 3hrs IMO, but I wouldn't say using HR is that good, power is better (but obviously more expensive).

    Obviously boring as hell on a turbo.
  • dubcat
    dubcat Posts: 754
    tp2000 - fantastic link.

    amaferanga and danowat - looking at the link above you are totally right. I will ride at zone 3 for my 90-120min turbo sessions.

    there is a good reason why i am resorting to the turbo for the next month - i will definitely get out on my bike once i am able to do so again.

    thanks guys for the great replies. They REALLY helped.
    2010 Specialized Rockhopper
    2012 Bianchi Infinito
  • ut_och_cykla
    ut_och_cykla Posts: 1,594
    Thats an excellent calculator - thanks - but a word of warning. Some people (like me) have HR percentages that don't tie in with the zones so nicely when you check lactate threshold levels, and you can end up riding too easily. (and presumably the opposite is true)
    I would do a bit of trial and error to make sure the suggested levels give the 'right' level of effort. And personally I would work harder for a shorter time on the turbo - partly to avoid boredom and partly because thehours you'll have to do otherwise might prevent you having a normal life!
  • danowat
    danowat Posts: 2,877
    Dubcat wrote:
    tp2000 - fantastic link.

    amaferanga and danowat - looking at the link above you are totally right. I will ride at zone 3 for my 90-120min turbo sessions.

    there is a good reason why i am resorting to the turbo for the next month - i will definitely get out on my bike once i am able to do so again.

    thanks guys for the great replies. They REALLY helped.

    Be aware that HR will be affected by external factors, so if it's hot, your HR will be elevated, and also it can take a while to get up to the right level, as HR lags, ALOT
  • dru
    dru Posts: 1,341
    Dan is right - many factors affect Heart Rate - make sure your warm up is gradual - don't try and ride straight away to HR as you will shoot straight over it and if you go anerobic it basically switches your body to buring the sugar/glycogen stores rather than the fat buring that you want it to do (along with building up your aerobic base)

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