Pacing yourself, effort and speed...

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Pacing yourself, effort and speed...

Postby mickpc » Mon May 10, 2010 7:38 pm

I have just received a heart rate monitor (lucky me eh) and this has prompted a few questions...

One of the main things that has become apparent is that warming up properly means that you can get the most out of your ride. So what are the optimal figures for warming up, in BPM terms if anyone knows...

Also I am wondering about general info on using the heart rate monitors, if people could help me out with a few links, that would be great.


I think that's all for now, thanks

Mick
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by BNA » Mon May 10, 2010 7:50 pm

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Re: Pacing yourself, effort and speed...

Postby Mustang » Mon May 10, 2010 7:50 pm

Which brand, model, did you buy?
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Re: Pacing yourself, effort and speed...

Postby mickpc » Mon May 10, 2010 9:02 pm

Polar cs200.

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Re: Pacing yourself, effort and speed...

Postby Toolish » Tue May 11, 2010 7:42 am

Can open up a whole can of worms.

Heart rates are a very personal thing. What is right for you is unlikely to be right for someone else. The first step is to do some testing and then establish some goals.

I use Joe Freils zones for my training which are based on Lactate Threshold tests...the test is bloody hard work but is worth it for the result.

Also a max heart rate test may be handy.
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Re: Pacing yourself, effort and speed...

Postby twizzle » Fri May 14, 2010 10:11 pm

Warmup - up to 15 mins at less than 60% of HR range (ie. 60% of the way up between resting HR and Max HR, which can be estimated or measured).

I'm slack, I tend to get bored after 5 minutes and hammer. Probably explains why I have so many bouts of knee problems. :roll:
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Re: Pacing yourself, effort and speed...

Postby tripstobaltimore » Mon May 17, 2010 6:22 pm

optimal figures for warming up? Just get out there and ride for 20 minutes. It doesn't need to be complicated.
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Re: Pacing yourself, effort and speed...

Postby toolonglegs » Mon May 17, 2010 6:26 pm

The only complicated thing is keeping your CS200 dry in the rain :lol: .
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Re: Pacing yourself, effort and speed...

Postby twizzle » Mon May 17, 2010 7:32 pm

toolonglegs wrote:The only complicated thing is keeping your CS200 dry in the rain :lol: .


Yes, guy at work has just discovered that. He's not a happy camper.
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Re: Pacing yourself, effort and speed...

Postby Dunk » Wed May 19, 2010 2:57 pm

I had the same problem myself - I used to wrap it in glad wrap if it looked like a wet ride. I never had any problems with water after that.
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Re: Pacing yourself, effort and speed...

Postby Colin_T » Wed May 19, 2010 10:32 pm

twizzle wrote: Warmup - up to 15 mins at less than 60% of HR range (ie. 60% of the way up between resting HR and Max HR, which can be estimated or measured).

That pretty well covers it. Ride slowly & comfrotably for the first 15 minutes, then increase the pace if you want to.
The same applies when finishing a long ride. Slow down for the last 10-15minutes.
Stretching before and after a ride is recommended but I can't be bothered doing that. I prefer to do it while rolling along.

twizzle wrote: I'm slack, I tend to get bored after 5 minutes and hammer. Probably explains why I have so many bouts of knee problems. :roll:

LOL to the boredom bit :)
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