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running and riding zones(5 posts)

running and riding zonesGall
Dec 7, 2002 12:19 PM
Hello again,

Snow here in Pa left me having to run a bit more then expected. Oh well its a nice change.

Anyhow, my "off season" LT is 170 [in season is 175; heard to take away 5 -7 beats for off season]. So my zone 2 for riding is 140-150 (rounded off). I know that running and riding LT are different but I am training to improve my bike fitness not my run. So... when I am running for cross/base training should I use my bike zones or would it be better for me to figure out my run zones?

Thanks for your help AGAIN!

re: running and riding zonesTFerguson
Dec 8, 2002 2:09 PM
The LT is the point (usually heart rate is what is measured) at which you start producing more lactic acid than you can get rid of. There is no reason for this to change depending on the time of the year. I believe the 5-10 beat higher LT for running is because your are using more muscles and therefore have to work harder to overload the localized lactic acid buildup. When you use LT as a training tool, you have to use your LT for whatever you are doing.

LT doesn't change that muchKerry
Dec 8, 2002 5:12 PM
But cold weather can have an influenc. My experience in running 10 mile time trials suggests I can push my HR up to 5 beats higher at 85F vs. 65F. That might be the explanation for your change in LT. But if you are just "assuming" that your LT shifts, it's not a great assumption. Since you're only talking ranges of HR anyway, it's not going to make much difference.
re: running and riding zonesRobbDC
Dec 9, 2002 2:01 PM
Use your bike zones even when running.

It takes less effort while running to raise your HR than if you were cycling.

As far as the people that suggest that your LT does not change, they might be wrong. Coaches suggest you do a LT test every 4 weeks...because your LT does, in fact, change based on your fitness level and which phase of training you are in.

Check Burke's "Cycling Health and Physiology" for more info on fluctuation of HR.
re: running and riding zonesallervite
Dec 9, 2002 2:17 PM
Since you are talking zones (a range of numbers), they will not be as important as a threshold (one number). However, to get a more precise training effect, if you are running, use your running zones, if you are riding, use your riding zones.

One of the reasons for the difference in zones is the fact that your body has become efficient at cycling, but running is a new stress that your body is not used to. A fairly easy run will therefore give you a relatively high heart rate.