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% of max HR for recovery/cruising speed?(10 posts)

% of max HR for recovery/cruising speed?Smoothie
Oct 10, 2002 5:52 AM
okay so i've been messing around this week trying to find a good solid "recovery" speed. I'm trying to find the fastest speed I can keep to use as a rest before/after breaks, intervals, etc.. Basically a "cruising" speed.

So what % of max HR should I be aiming at for a good baseline recovery/cruising speed? This assumes flat ground, normal winds, no drafting.

Hopefully once I get a baseline I'll be able to judge how fast I recover from sprints/intervals. But that's another question :)

Any ideas?
60-75% - nmMcAndrus
Oct 10, 2002 5:57 AM
thanks! need to recheck my numbers than....Smoothie
Oct 10, 2002 6:25 AM
I think I need to recheck my numbers and see what my max HR is because what I've been using as recovery is much lower than 60-75%

thanks for info
75% of max is kind of high for recovery, IMHO. If youbill
Oct 10, 2002 6:35 AM
really want recovery, I would never worry about whether you're going too slow. Never, ever. 60 isn't bad, 75% is more of an endurance/aerobic run.
Closer to 55-65%PEDDLEFOOT
Oct 10, 2002 6:40 AM
My 2 centsPODIUMBOUNDdotCA
Oct 10, 2002 7:41 AM
During the recovery phase of intervals should you not try to let your hr drop as low as it can? Your basically giving your heart a rest so you want to just spin out your legs at a normal cadence to keep the blood moving but with no effort so your exerting as little energy as possible. This would mean the baseline is how low your hr recovers and how fast from an interval.

As for a good cruising speed 65-75% is good.

Cheers,
Nick
PodiumBound.ca
cool - think got my vague ques answered :)Smoothie
Oct 10, 2002 12:04 PM
okay good this is making more sense now. I guess my question was too open ended and vague. But I think I can draw enough conclusions to help both my problems.

1.) intervals recovery - I think I got this covered. Basically I want my HR to drop as fast as possible back to my "baseline"

2.) normal pace - I need to work on spinning a larger gear because my HR is way too low from what people are saying.

I spent some time reading up on the web and it seems like my normal cruising pace has actually been doing more bad for me than good. My heart rate is just too low to really be doing any good – so basically logging alot of junk miles. Just when I thought I was getting the hang of spinning a high cadence i'm going to have to go up a gear or two and start all over again.

Sigh...more things to work on. It never ends huh? :)
wait wait wait. cruising is not training. cruising is . . .bill
Oct 10, 2002 1:03 PM
well, cruising.
"Normal pace." Your very use of the term is making coaches everywhere cringe.
Intervals are the way. Intervals, meaning that you are NOT cruising. You are working for a finite period of time at a level that you cannot maintain for any longer than you are holding that level. Cruising is the antithesis of interval training.
And this to consider, too. Percentage of max HR is a very unreliable measure. For one, measuring max HR is notoriously difficult without a medical team, and, for another, the relevant measure is your lactate threshold. Your max really has nothing to do with it, except to use it to figure your lactate threshold, which is highly individual. Not only as an absolute number, but as a percentage of max HR.
Then, only when you know your threshold, you can design workouts around stressing your aerobic system, your anaerobic system, and/or fast and slow twitch muscles.
When you go hard, go hard. At a pace you cannot maintain for longer than the interval you set out to do. Hint: unless you are doing a time trial, that interval will NOT be an hour. Or half an hour. More likely in the 30 second to 3 minute to 10 minute range. Then recover, and repeat. Then do a recovery DAY, where you are NOT working. NOT. As in NOT. NOT AT ALL. Not cruising. Not working.
It's really hard to sort all this stuff out. Basically, you have to let the quality of your rest and recovery match the quality of your workout. It's the only way that the stress will pay off.
yup..MXL02
Oct 10, 2002 7:18 PM
My limited experience with a training program...my recovery ride HR range is 88 to 123 (my max is 189...ie 123 = 65% max)
wait wait wait. cruising is not training. cruising is . . .Lactate Junkie
Oct 11, 2002 10:41 AM
Good comments, however, it is good to do something on your recovery day, not just sit on the couch and eat bon-bons. A SLOW ride or a long walk is great, just don't get your heart rate up. The activity will help the recovery process by increasing blood flow and working the muscles