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Comments on 7 week to the perfect ride??(15 posts)

Comments on 7 week to the perfect ride??Aztecs
Jun 5, 2002 6:14 AM
In the first week of the program (and first week using a HRM). I am going at a VERY slow pace trying to stay in the zones. Have not done a proper test to get my Max heart rate (I am using the formula in the book). I usually go at 16 MPH, but I am now in 11 MPH for Zone 1, 13 MPH in Zone 2. Am I in that bad a shape that I have to go that slow (sometimes using the smallest gear on my double) in Zone 1? Anybody has success with this program (besides Lance :)). This is the first time I follow a cycling program. Trying to get faster and better conditioned.

Thanks for any input!
over simplyfied bunkDougSloan
Jun 5, 2002 6:30 AM
No one is going to have a "perfect ride" after 7 weeks of anything. If only it were that simple. I suppose that's not a bad program if you have no idea whatsoever how to train, but I would not follow it rigidly.

Don't waste your time with "junk miles", in my view. I can't see riding 11 mph on flat ground, ever, short of a 50 mph head wind. If you can breathe through your nose only, you are probably going slow enough for Zone 1.

Try testing your max heart rate. That will give you a better guage.

Perhaps he could drag weights behind the bikedzrider
Jun 5, 2002 6:52 AM
Many of these programs are aimed towards people who are starting from zero. It would seem more sensible to me to insert oneself into the program at a level where you can ride comfortably. I can't see going that far backward to eventually go forward.
re: Comments on 7 week to the perfect ride??Dragon33
Jun 5, 2002 6:53 AM
I am not rally familiar with the plan you are using, but I can tell you that I ride and train with about a half dozen pro-riders on a regular basis and in the build up season they log tons of miles never going above 15mph on flat terrain. So it would seem to me that you are probably ok. The bottom line is don't worry about speed, right now you need to concentrate on time and effort.
MHR is your problemColnagoFE
Jun 5, 2002 7:13 AM
If you don't know your MHR or at least close to your MHR then heart rate training is next to worthless.
MHR on a trainer??Aztecs
Jun 5, 2002 7:25 AM
Would this be a good way to get my MHR? Seems like it would be safer than doing it on the road.
Jun 5, 2002 7:30 AM
Sure, as long as it has enough resistance, which it should.

Keep in mind that maximum is really hard to achieve. You have to go hard for several minutes, maybe even in interval fashion, to get there. You must feel like you are ready to keel over and die you are riding so hard. Warm up thoroughly first, too.

Jun 5, 2002 7:51 AM
I wont outright recommend it for liability reasons. i'd make sure you have no heart problems (ie see a dr.) before you attempt the kind of intervals that will get you close to max hr. you want to be puking or near puking...and then you can add a few beats and you're probably close. if you have access to a dr. with testing eq. he can put you on a bike and hook you up to determine this as well.
MHR on a trainer??mixinbeatz
Jun 5, 2002 8:29 AM
IME it is much harder to get my heartrate up on the trainer. Meaning, I can easily hit 90% of max on a group ride and not really feel it, where as on a trainer I feel like I am going to die.
MHR on a trainer??comedy-tragedy
Jun 5, 2002 8:40 AM
Here's the best way to get you MHR on a trainer.

Get set up and do a very good warm up. 20-30 min should be min.

Start the actual test on you largest cog and simply drop one gear per minute for 10 min, or until you heart rate stop climbing for more than 30 sec. Maintain effort and RPM as gearing increases. The highest number you see is your max.

This test is a VERY hard workout and it's a good idea to have someone to help you through. Encouragement from someone else really helps.

Hope this helps even a little bit.
Jun 5, 2002 9:02 AM
That's a good way to do it. I might add that you should be rested before this. If you are tired from a hard training ride the day before you may not be able to reach max.
Jun 5, 2002 7:48 AM
Better Program???Aztecs
Jun 5, 2002 10:17 AM
Once I get my actual MHR is there a better program that I should follow? Are Zone 1 rides (recovery rides) useless if I am going 11 MPH? For some background:

28 Male
Ride about 3 times a week (60-80 miles a week)
Have never followed a program before
Average HR is 150-155 going about 16 MPH on rolling hills.
My current plan is to go hard all the time (which is why I am looking for some structure)

thanks for all that have responded!
try this...mr_spin
Jun 5, 2002 11:10 AM
Just ride.

Unless you are training for something in particular, why are you on a program? Your original post didn't mention anything except getting fit and faster, and the simplest solution to that is: ride more.

Get rid of the heart rate monitor. Get rid of the books and magazines. If you are already riding three times a week, you are doing just fine. If you want a program you can have fun with, try this: Make one of your rides during the week hard, make the other two easy (i.e., don't hammer, think flat and spinning). Do a long ride (70+ miles) with hills on Saturday. On Sunday, do a MTB ride or a 40-mile road ride. This is my "program" and it has worked wonders for me.

Just ride. The fitness will come. The speed will increase. If you get hung up on "training" or following a program, you may end up working instead of having fun. Forget the numbers and ride.
Better Program???comedy-tragedy
Jun 5, 2002 12:22 PM
Is there a better program? Since virtually all of the pros use that kind of approach to training it's not very likely. Some guy named Armstrong is all the proof I need for how well the program works. I just wish I was some kind of genetic freak like he is.

Are zone 1 rides useless? I've seen a couple of programs that say any HR under 120 is garbage time and not worth the effort. I also know that when I do a legitimate recovery ride, nothing over zone 2, I feel much better when I go out and really hammer.

It takes some real discipline to "ride easy" when you know you can go faster, but my experience is that it really does make a difference.

Stick with it and you'll see the progress that you're looking for.