|Can't get HR to max.||MXL02|
Aug 8, 2002 4:54 AM
|I asked earlier this week about overtraining. The reason is that I've been pushing myself pretty hard for the last two weeks, and I've noticed it is getting harder and harder to get my HR up. Today in spinning class I couldn't get it up past 83% max. My legs just can't go any harder. Since my main goal is wt loss, this won't stop my from riding with the same frequency, but I may just try to keep my pace down to let my legs recover more. Any other suggestions?|
|Uh, WHY are you trying to get your heart rate to max?||scottfree|
Aug 8, 2002 5:11 AM
|Normally (he said understatedly) one doesn't exercise at max. And if your goal is weight loss, 83% is probably counterproductively high.|
|Uh, WHY are you trying to get your heart rate to max?||MXL02|
Aug 8, 2002 5:21 AM
|I am trying to get to 90-95% on some of my training days, and for the last week, I can't do it. I said my
goal was weight loss, not my only goal. I am trying to improve my CV fitness as well. When I am doing intervals, I try to get my HR up to 95% max. Just can't seem to do it.
|You sound fatigued.||hayaku|
Aug 8, 2002 5:37 AM
|Take a week of recovery and I bet your HR response will be very different. It'll still be difficult to reach your max but things like LT will change significantly.
|You sound fried....||Gregory Taylor|
Aug 8, 2002 5:47 AM
|I'd take a week of easy spinning. No big gears, keep your heartrate way down. If it feels guilt-inducingly easy, then you are doing it right. The trick is to keep your legs loose, and "actively" rest. If you allow yourself to recover, you will come back stronger.
If you are worried about burning calories during this week, just eat a bit less.
|HRmax, LT & training (long)||jjdbike|
Aug 8, 2002 5:55 AM
|Max HR...defined as the maximum number of times one's heart is capable of beating in one minute... in general is: genetically influenced, day sensitive, equipment sensitive, exercise/movement specific, and most of all...Very stressfull on the body.
In general...one should only ever go to their HR max if they have been professionally evaluated for signs and symptoms of disease, CHD risk factors, physical condition & have built up a substancial fitness base. Then gradually expose your body to increasingly higher intensities over time.
Training at HR max greatly increases one's risk of overuse injuries and overtraining. Training at HR max is useful: only to those who are training for intense competion, only after one has worked up to it, only for short intervals, with plenty of recovery time afterwards.
For training w/weight loss as a goal, knowing your threshold, and useing that as a landmark for training might be more benificial and definatly safer. There are several thresholds you will hear reffered to (e.g. VT1, VT2, LT, aerobic, anaerobic, etc.). To make it simple, I am referring to the HR at which lactic acid beguins to accumulate faster than we can clear it and shortly after we start to breath much faster (beyond the ability to easily speak). The "At, Around, About Principal" states that training around the threshold HR is the most efficient way of gaining fitness & burning fat while minimizing the risk of injury. This means that most of you time should be spent just below this threshold, with some time below it, and occasionally above it.
To find this threshold do 20 minutes at TT effort at the highest sustainable steady state HR you can manage. Recover for 5 min, then do it again. Take your average HR for the 2nd TT. This is the threshold value you are looking for.
I am an exercise physiology student, but most of this info is from Sally Edwards book, Heart Rate Training for the indoor and outdoor Cyclist.
I apologise for the length of this reply, but perhaps this may be of some use.
|Thanks, great info.||MXL02|
Aug 8, 2002 6:01 AM
|Sorry for my ignorance but what is TT.|
|Thanks, great info.||PEDDLEFOOT|
Aug 8, 2002 6:45 AM
|TT means time trial.|
|re: Can't get HR to max.||RayBan|
Aug 8, 2002 6:22 AM
|I know from experience tht the better shape you get in the harder it is to hit your Max heart rate. Another factor is motivation. Sometimes going all out up a climb etc, regardless if you think your going all out, you may not be. A bunch sprint to win a race or a similar challenge will probably push you closer to your max.|
|do you really know what your max is?||ColnagoFE|
Aug 8, 2002 7:36 AM
|if so you are probably overtrained. if not it might be lower than prede=icted by the usual formulas.|
|re: Can't get HR to max.||aliensporebomb|
Aug 8, 2002 7:51 AM
|Sometimes taking a day off or a super easy spin ride will
do unusual things to you. I've noticed my resting heart
rate is lower than it was earlier in the season but it's
a slow progress and not predictable to my eyes.
Yesterday I had planned on doing a major epic and instead
the wife wanted to do errands. We did them on the bikes
but her average speed is far less than mine so for me it
was almost criminally easy, slow ride to a store 5 miles
away and back. When I got home, it felt like I hadn't
even broken a sweat - just relaxed and easy.
This morning I felt pretty rested and did a morning ride
at full intensity and had my highest average speed of the
So, if you've overtrained give it a rest and then see. I
also want to lose weight and save that for the death rides
with my friends.