Heart Rate Monitor Training

$$znxCxID
$$znxCxID Posts: 3
edited August 2015 in Training, fitness and health
http://www.bikeradar.com/us/gear/article/heart-rate-monitor-training-for-cyclists-28838/

So I came across this article while looking for ideas on how to train for speed. I never though about going slow to improve speed? This week, I went out on 4 rides (see link below) and my heart rate is in the higher zones for most of time, and hardly ever in zone 2. Note in the picture, zone 3 is zone 2 as defined in the article. Zone 1 is everything under 60, and zone 8 is everything above 100.

I also wonder what my true heart rate max is. I'm 42, so conventional wisdom says 178, or 186 with the formula supplied by the article. I like 186 better :)

There are two things I'm looking to improve and find tips on are how to improve overall speed and endurance. Based on the article, it looks like I'm training to hard?

https://onedrive.live.com/redir?resid=3207CA59C10351AE%2116132

Comments

  • andyeb
    andyeb Posts: 407
    My advice would be to calculate your training zones based on your heart rate at threshold, rather than using a formula to calculate your maximum heart rate and basing your zones on that. Your threshold is the point where you are breathing so hard you cannot have a conversation - just snatch words between breaths. It's also the maximum pace you can hold for 1 hour.

    The reason for this is that maximum heart rate formulae are notoriously unreliable unless you are exactly average.

    Alternatively, leave the heart rate monitor at home and just ride so you are barely breathing. If in doubt, go slower. Concentrate on a smooth and even pedal stroke. Move through all three positions on the bars, so you get more efficient in all the positions.
  • markhewitt1978
    markhewitt1978 Posts: 7,614
    Being able to put out maximum power and do high heart rates is very important. But; cycling is an endurance sport so you still have to be able to do work for long periods of time, which means your HR has to stay low while doing it. Hence the low level 'base training'.

    Just look at Steven Abraham's rides, his HR barely cracks 80bpm over 200 miles.
  • $$znxCxID
    $$znxCxID Posts: 3
    Thanks for the feedback. Someone mentioned I should follow Joel Friel's zone definitions, so I'm going to start there. It will be quite some time before I can ride a with a rate of 80bpm :)

Categories