|Average heart rate during training||Michelle|
May 17, 2001 3:29 PM
|I've been calculating my % avg HR for daily training rides, and have noticed a trend that may not be so good. Almost all of the rides are coming out between 80-90 % (this includes warmup and warmdown). My question is whether there should be a variation in avg %'s for rides - ex. 50% on Monday, 80% Tuesday, etc, or whether this is an innacurate way to gauge general intensity (?)
|re: Average heart rate during training||Willy D.|
May 17, 2001 4:02 PM
|yeah, it's bad if all your rides are in the same intensity zone.
Generally Monday is considered a day to recover and is spent doing a very easy (and short) ride in a low heart rate zone. (Zone 1). Friday is usually similar in preparation for the "big weekend" training ride or race. Throughout the week, your training schedule really depends on what your looking to do, but try to mix it up. Zone 1 is your easiest hr zone, this is soft-pedalling. zone 5 is a max-effort such as sprinting.
|HR monitors, republicans, and gun control (loooooong)||jayz|
May 18, 2001 8:05 AM
|depends, i guess...if you are only doing 3 rides a week..then it might be wise to use that time for some high intensity...
if you are riding every day at your lactate threshold, then you might be starting to fry yourself...
as previously posted...set up some zones for your heart rate..
these are typically done based on your max HR, lactate threshold, or your heart rate reserve...
zone 2-endurance (for those looooong days)
zone 3-tempo (below your LT)
zone 4-lactate threshold training
zone 5-ouch...this hurts!!!
these vary from book to book and from coach to coach...
Friel bases things on your LT, and calls that your first number in zone 5...
if you want to make it simple...just make sure that you are making a few of your days easy!!!
and another thing...you say 80-90%...of what??? if it is your max that you are talking about, then are you sure that you are correct on your max number?? if you are off, then you will not really be training as hard as you think..or what your HRm is telling you!!
for example the 220-age thing puts my max at 194! when in reality, i will hit 208-209 during a race in a balls-to-the-walls sprint...
so if i put my zones on the 194, i really wouldnt be trainig the correct zones and as hard as i should...
point being, make sure you set up your zones correctly...
if you are using 80-90%of your LT, then you may not be working hard enough...
hope that helps...
May 18, 2001 10:06 AM
|(To answer Jayz)
Some more info may help:
Am riding 6 days a week
Max HR is 185 (this is the highest # I've ever seen on the monitor, even for the hardest, most painful rides. Have been debating on whether to assume 190 based on the formulas, but have stuck to what I've seen)
Based on this, and what you've said, it sounds like I'm on the fast track for overtraining, and probably explains the "mediocre" performance in races.
Gotta learn to tone it down....
|Heart Rate Stuff||Jon Billheimer|
May 18, 2001 10:34 AM
|To follow up on Jayz' post, go read Friel's Cyclists Training Bible, Burke's Serious Cycling, or Carmichael's Lance Armstrong Training Program. That'll give you some structure and context for your training. That'll get your "guns" firing when it matters!|
May 18, 2001 10:55 AM
|typically, your LT will be in the 80-90% of your max HR...
well trained athletes can even get above 90%
so keep in mind that if you are riding consistantly at 85 or 90% of that 185, that could mean a couple things:
a) your rides are short enought to ride right at your LT the entire time. but if this is the case, you should be panting & feeling like you are really working pretty hard the entire time...not just on the hills, or the occasional sprint..
b)you have an extreamly high LT in relationship to your max HR, and so you are really riding below your LT.
c) you are underestimating your max heart rate... which probably what most of us do, at least to some degree...
there...some more food for thought...
|jayz is right on the money (also long)||lonefrontranger|
May 23, 2001 7:07 PM
I'm not going to touch jayz's science, as he's right on the numbers. I will add some nuggets of info from the lady racer's viewpoint.
As observed, many beginner and intermediate racers are practically always riding their LT, particularly on so-called "group training rides", or as I affectionately call them the Bike Nazi Hammer Ride Wednesday Night World Championships Bataan Death Cruise et cetera... You get the point.
But this also doesn't mean you should avoid group rides. I've raced with far too many women (and quite a few guys) who always train solo, or train exclusively by Spinning or Computrainer, and they're typically deadly squirrelly in a group situation, with the added bonus that they're too daggone strong to drop. I like to do group rides once or twice a week to hone pack skills and get in a hard LT workout. However, most women (and the really serious guys) do their targeted interval, sprint, climbing and speedwork training alone, or with just one partner of similar ability, so that they can really focus on output and quality. It's just too hard, distracting and often counterproductive to try to do these things at someone else's pace, particularly when the mob mentality takes over, as it usually will in a group ride.
FYI, there's also lots of good training info out there on the Web (bike.com, active.com for instance) and in the library, if you don't have the cash to shell out for books.
Guys, please don't take this post as an arrant slam-on-the-guys-'cause-I'm-female feminist rant, as it's not. I got into this sport after all because there's so many nice guys (and nice scenery) involved.
Keep in mind that all riders, regardless of gender, age or experience are physiologically different, and our degrees of manageable training intensity vary widely. When the Cat IIs and IIIs are riding Zone 2 or 3 on the front of a group ride, often the ladies, Cat Vs, little Juniors and 45+ guys in the group (depending on fitness of course) are hanging on in Zone 3-to-4, or what my coach calls "Never-Never Land". Consistently riding in that range is, as jayz pointed out, the quick way to toasted.