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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?

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

toolonglegs wrote: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.

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.

snedden9485 wrote: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.

See:

http://www.cycling-inform.com/articles/ ... Page1.html

http://www.cycling-inform.com/articles/ ... Page1.html

http://www.cycling-inform.com/articles/ ... Page1.html