TT Heart Rate

[snedden9485]

Doing a 20km TT tomorrow. WHat sort of HR should i aim to sit on?

Plan:
First few kms: build to around 85% max HR
mid part of race (3km - 18km) 85 - 90% max HR
last few kms - give it all (90% + HR).

Thoughts?

[toolonglegs]

Thoughts....forget max HR.Threshold HR is what you want...ie:do you know roughly (it has to be rough as it can vary quite a bit) what HR you can hold constantly?.
IE: for me my max is 190 (used to be 194 but haven't seen that in a while )...but between 168-175bpm is roughly what I can sustain (with difficultly) for about an hour.Once I creep over that I usually pop.
Of course with power meter I don't really worry so much about HR

[sogood]

Of course with power meter I don't really worry so much about HR

But that assumes that your physiological state is the same as your optimal reference state. Otherwise the same W may induce greater physiological stress on the body at different times.

[toolonglegs]

Well really it is a bit of a none issue for me...I don't TT so never hold a constant pace.Looking at my two last (& only) race files where I only do 1750kj work in two hours and have an av wattage of 255ish over those 2 hours...I train harder than that on paper.It is the huge parts of that two hours that I spend above threshold that does the damage.
Makes for interesting reading looking at the break up of a race.

[Alex Simmons/RST]

Doing a 20km TT tomorrow. WHat sort of HR should i aim to sit on?

Plan:
First few kms: build to around 85% max HR
mid part of race (3km - 18km) 85 - 90% max HR
last few kms - give it all (90% + HR).

Thoughts?

Well I think if I saw a HR trace like that then it'd be a reasonable indicator that pacing was OK, but I'm not sure I'd be using the HRM for pacing though.
Depends a lot on the nature of the course.

[cycling-inform]

See:

http://www.cycling-inform.com/articles/389/1/-The-social-race-of-truth--a-cycling-time-trial-by-the-beach/Page1.html

http://www.cycling-inform.com/articles/377/1/Mental-toughness-and-training-for-cycling-individual-time-trials-ITT/Page1.html

http://www.cycling-inform.com/articles/282/1/How-to-pace-yourself-in-a-individual-cycling-time-trial/Page1.html