|attn: Ricky Racer||rollo tommassi|
May 17, 2001 1:41 PM
|Your previous post listed your 'stats', but it was so far down the board I thought i'd start a fresh thread
Rest HR: 48
Max HR: 200
Avg. Weekly Mileage: 100
Thanks - this is very telling, in regard to your concern about overtraining. At first look your resting HR looks high (mine is 50pbm and I'm eight years older than you), but everyone is individual. Do this test: first thing when you wake up, before you sit up in bed, take your pulse. Then sit up, and take your pulse again. Now stand up, and take your pulse one more time. Don't rush this sequence, you don't want to 'spoil' the test by even leaning over to turn on the light. Calculate the 'jump' between rates, from laying down to sitting up to standing. Generally speaking the 'jump' should not be over 5-8bpm difference. My 'jumps' in the morning, if I'm rested, look like this: laying down, 38; sitting up, 42, standing up, 50. When I'm not rested (or the day after a huge ride or race) it's more like 40/48/62. That's pretty ugly! I will probably still ride, but restrict myself to an HR range of 100-130max.
Yes, you are very right when you say that you 'have to go slower to get faster'! Consider that 80% of your max HR is 160bpm, 60% is 120bpm. If all of your rides are averaging in the 170's, you are consistently riding well above your Deflection Point (the point at which your muscles can no longer process waste products like lactic acid). You may have trained yourself to ride in this zone very well, but your muscles 'get smart', and will not respond when you ask them to perform under a higher workload/higher HR.
I hope you are getting massage on a regular basis? Be careful not to get it done too hard, as some people equate 'pain' with 'effectiveness' when getting a rub. You will feel some soreness in the days afterwards, but during those days you should definitely be doing small chainring rides anyway.
|re: attn: Ricky Racer||bigbadtrikid|
May 17, 2001 2:49 PM
|High resting heart rate in the morning means "Today you have to take it slow."|
|Let me start by.......||RickyRacer|
May 18, 2001 11:08 AM
|saying thanks to ROLLO for the effort and attention you have shared.
I have (since the post) been paying CLOSE attention to my heart rate and riding accordingly. I have felt a HUGE improvement and I'm starting to feel fresh again. I have done more boring, uh, I mean recovery rides in the past two weeks than I've done in the past year!
To address your questions on my resting HR:
resting (before I actually sit up in bed) is 48 +- 2BPM
sitting up is around 56
actually standing up is 65
These are estimated HR's but should be very close to the real HR, due to the fact that I've been watching it like a hawk.
Your thought proccess is very interesting and it, it brings me to something that I've observed in the past week about my HR and the effect my body motions have on it. I've noticed that I could be sitting at my desk at work and my HR is 56-58 and just as soon as I jump up to do something (climb five stairs) and walk down the hall, my HR has jumped to the mid 90's. Is this normal? That sort of jump seems to be "ugly". I'm almost to the point of facing the fact that my HR will be on the high side of the norm, and I will have to work with what has been given to me.
|Let me start by.......||rollo tommassi|
May 21, 2001 2:57 PM
|Your laying down/sitting up/standing up numbers sound right on the money, but this 'test' is mostly to gauge 'restedness', ie., how your heart muscle reacts to stress (yes, standing up can be stressful!!)
Once you are into your daily routine, however, the 'jump test' becomes compromised by other factors - that's why it's important not to even roll over too fast turn on the light. I wouldn't use the jump test for anything but the first moment you wake up.
On the other hand, jumping up from a resting pulse of 58, climbing five sets of stairs, and raising your HR ONLY 30 points or so is quite remarkable, and not at all ugly! An untrained person would be seeing a resting rate in the 70's and a jump to over 100 if doing stairs.
I suggest getting your blood pressure and cholesterol checked; these numbers give you more background against which you can look at your resting pulse rate and "jump". Some people have a high BP, others, like myself, have unusually low BPs' (like, 110 over 50?) Understanding your arterial plaque levels (cholesterol) and average BP can be helpful when comparing resting HR. I know that for myself with a really low average BP that I'm prone to headrushes (just standing up from my desk does it to me); I also know that I am borderline high on cholesterol. Kind of a double whammy as not only is my BP low but some arteries are restricted! To be honest, its been 2 years or so since I've had my cholesterol checked, so maybe I'm better now, but some of that could be genetic. You are right is thinking that you have to "face the fact" that your on one side of a "norm" or another
(funny side story to illustrate low BP: had an accident at work, went to the ER. Doc took my BP as per standard, made a casual statement - 'how long ago did you have this accident?' I replied, about an hour ago, and I'm in a lot of pain! He looked incredulous, took my BP again, thinking he'd misread it. Sure enough, it was elevated, but still below what he normally experiences with people in an ER, people under duress, in pain. I laughed it off, saying 'it's hard to tell if I'm alive, right'? He didn't think that was funny.)
|Much appreciative, Rollo!!! (nm)||RickyRacer|
May 22, 2001 6:10 AM