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Beginner Heart Rate/Cadence question(7 posts)

Beginner Heart Rate/Cadence questiontimfire
Mar 1, 2002 12:34 PM
I have a beginner heart rate/ Cadence question.

For a while I have been working on my spin, and have gotten it to near 90rpm. However, I just started using a hear rate monitor, and found that I can't spin at 90rpm AND maintain a HR in the 65%-75% zone. Spinning at 90rpm always sends my HR up into the 75%-85% zone.

Should I continue riding at 90rpm and wait for my HR to drop, or should I work at staying in the 65-75% HR zone and wait for my rpm's to increase?

I tried a search but couldn't find a satisfactory(sp?) answer.


--Timothy Kleinert
re: Beginner Heart Rate/Cadence questionTroyboy
Mar 1, 2002 12:40 PM
Since you're new to this, I would suggest you spend a couple of months simply building a good foundation. Stay in the 65 - 75 zone. Most racers, myself included, do this in Nov. & Dec. No problem to do it now because it doesn't appear that you're interested in annualizing for racing purposes. Since this is the internet and there are always differing and opposing opinions, you'll probably get that. It is my opinion that you put a down foundation down and then build the first floor and then on to the second.
Are you sure it's just the spinning?McAndrus
Mar 1, 2002 2:27 PM
Spinning alone has almost no effect on my heart rate but increasing my effort does. For instance, if I'm on a flat stretch going 20mph at 80rpm and I drop a gear so that now I'm going 20mph at 100rpm, it will have no noticeable effect on my heart rate.

However, if I'm going 20mph at 80rpm and, in the same gear, pick up my cadence to 100rpm, then I've increased my effort and thus my heart rate.

I would say do both, keep your HR in the 65-75 zone and your cadence above 90rpm. If that means go slower, then go slower.
Pretty sure its the spinning...timfire
Mar 1, 2002 4:37 PM
I'm pretty sure its the spinning. To keep my HR between 65%-75% I need to slow down to around 80-85rpm. Spinning at 90 rpm's raises my heart rate to about 75-80%.

Part of it, I'm sure, is that my legs just aren't use to spinning that fast. Like I said I preiviously have been working at raising my rpm's.

I guess what I'm wondering is, for those who are still trying to get in proper shape/form, is it better to work on rpm's, or is it better to try and stay in the proper HR zone?


--Tim Kleinert
Use smaller gearschar
Mar 1, 2002 6:24 PM
Keep working on the spin, it takes time to get used to it. You may be in too big of a gear, 65-75% should be sort of a "recovery ride." What gears are you using? Try staying in the small chainring, use the 19 or 21 sprocket in the rear, this should be an easy ride, don't get caught up in what other riders are doing. Try riding at 90 rpm in first gear on the flats for 30 minutes, and note what your heart rate is. Sure, you will think you are going slow but that is not the point, you need to train the legs to spin, work up to 120.
re: Beginner Heart Rate/Cadence questionwsexson
Mar 2, 2002 9:05 PM
The same thing happens to me. My HR tends to go up as my cadence goes up. If I shift to a bigger gear and maintain the same speed, my HR will usually go back down. I also wonder if I should work on my fitness at lower cadences first, and then work on increasing my cadence later. Thanks for bringing the topic up.
this is pretty commoncyclopathic
Mar 3, 2002 6:28 AM
my HR is 5-7bpm higher at 120RPR vs 60, same effort.

Problem is that at higher cadence you use more fast twitching fiber and it elevates HR.

You shouldn't give up on spinning just because this happens.
Cadens/HR dependency will continue until you learn how to spin.

Try one leg workouts, spin ups on downhill. Relax legs at the bottom of the stroke. Combine stretching (esp hamstrings) with spinning exercises good luck