Training based on Heart Rate question

[andylo]

Hi, just wonder if anyone is using HRM doing their training?

I am only just starting base on this article:
http://www.bikeradar.com/fitness/articl ... sts-28838/" onclick="window.open(this.href);return false;

While I can understand the zone etc, but what I cannot find on the net is a program utilising these zone. Maybe just because I am dumb as stone and I am missing something here.

What I want to do is able to ride faster avg speed (currently doing speed wise 22.5km/h-23km/h avg) so I can keep up with the bigger boys. Would be very pleasant if I can up my avg speed by 5km/h

My usual ride is about 20KM before work on almost daily basis (last about an hour). While there is some hills, mostly is reasonably flat. (For the Brisbane guy, I am riding from Salisbury, to the CBD along the river, get to UQ and swing back Salisbury thru the back road)

So my question is: to achieve my goal, do I ride and strict myself riding on zone 1/zone 2 for a month? And then move onto zone 3 for a month?

Please let me know if you need any other info from me.

I am using a Garmin 800 + HRM to monitoring my heart rate
My age is 38, male

Thanks in advance

[fluro2au]

G'day Andy,

Your biggest improvements will come from improving your power at Threshold (zone 4 in the article), in your case your FTHR...Spending time in just zones 1 and 2 will just slow down your progress.

Base building is about spending small periods of time at FTHR with long rest intervals, then as you improve increase the amount of time your can hold at FTHR with more intervals, longer intervals and shorter rests.

Base building is about building the capacity to work at threshold, I like to refer to it as "training to b able to train".

Paul

[andylo]

Thanks Paul... but what is FTHR? I guess HR = heart rate but not sure about the FT.

Someone just send me this:
http://www.bicycling.com/training-nutri ... g?page=0,1" onclick="window.open(this.href);return false;

Would be nice if you can let me know if this will works well for me?

Thanks again

[fluro2au]

G'day Andy,

FT = Functional Threshold

Your FTHR is the highest possible average heart rate you can hold for 1hr. You then construct your training zones around that number.
The plan in the link, is basic but good. Plenty of work in there to improve the power you can hold at FTHR.

Give it crack,

Paul

[andylo]

Thanks Paul

[thearthurdog]

How long have you been riding? It sounds like this is fairly new to you? If so, don't get caught up too much on heart rate. Just ride, ride, ride. This is the critical time when you teach yourself how to pedal. Use the cadence meter on your Garmin and try to keep between 95 - 105 (except on hills of course). And like I said, ride, ride, ride. When you stop seeing improvements in fitness then move into heart rate training etc.

[macca33]

I agree with the ride, ride, ride philosophy as you need to build the miles in your legs. I would also recommend that you add a few 30-60 second all out effort 'sprints' where safe during you rides to improve your strength - cardio and leg. I've also found that long - 60km+ slow rides also help to increase your endurance. Mix your rides up and you will improve rapidly.
Cheers

Sent from a MacGalaxy far, far away...

[andylo]

Thanks for all the input guys

[Alex Simmons/RST]

andylo, when you've done enough of the ride ride ride and feel it's time to try something to step up, then we do have plans available for riders at most levels, and that are adjusted to suit ability and recent training.

the plan link provided might be fine, but it could easily be too much or not enough for some riders and has an emphasis on short duration intervals which are fine for a quick bump in fitness but it's not typically a sustainable plan for much more than 6 weeks, or for beginners to structured training.

whatever you do, keep it fun, safe and by riding a little more each week (e.g. 15 min) over a couple of months, and gradually up the effort level on some days, with some hills thrown in, you'll pick up nicely. Hills are good, as they are natural intervals efforts as well as good markers for fitness changes.

[Xplora]

Just to jump in here, but would LTHR at 167bpm for a 33 year old, max HR at 190, sound a bit high? My experience is that I can maintain 165bpm in the pain train for quite a while, but after doing my FTP test this morning the HR seems a bit high. Looks like most guesstimates have my LTHR around 157 instead??

[vander]

Its very individual its through time and testing you find out. I know a few that age or older whose threshold HR is in the 180s, it is no sign of fitness or willingness to suffer its just a number.

[michaelten]

I'm 33 and I did the LT test off training peaks and got 165bpm. When I am climbing though I can hold 170ish fairly easily, much over that and I die quickly.

Ive got no idea if its good or bad, I have just worked out what I can maintain.

[kb]

Seems pretty individual. I'm 41 and can chat (though not comfortably) at 170bpm. I don't think I'm especially fit, just built that way.

[abr89]

From what I have learned over a very long period, the best zone to be training in is 80% of your max HR. In this zone you will experience marked cardiovascular improvements as well as not putting yourself in any danger.

[nickdos]

From what I have learned over a very long period, the best zone to be training in is 80% of your max HR. In this zone you will experience marked cardiovascular improvements as well as not putting yourself in any danger.

I thought zone calculations took your resting HR into consideration? So simply doing a percent value on your max HR would ignore that aspect. FYI for me 80% would be near the top of zone 3 (from memory) - I tend to stick to zone 3 on my rest days.