|
|
Post by summittoppler on Nov 19, 2009 14:00:00 GMT
Had a fitness assesment today at Le Sport and my resting HR was 46bpm.  Fair play Dan thats probably the only slow thing about yer  Didn't 'Big Mig' have a resting HR of 28 BPM? |
|
|
|
Post by Mark on Feb 12, 2010 18:37:33 GMT
Been using the HRM for a while now, Most of the riding takes place in the 145-165 zone with the occasional blip on the hills it rises to about 175 Changed to a garmin @ xmas and have been logging the rides i do. It appears my max heart rate i have been reaching is around 175 with my average HR around 145-150 for a decent training ride, (Social rides are around 130 average) Had a lap round degla today with the intention of doing it in my best possible time and managed an avarage of 163 & max was 176. Now in events i was doing last year my HRM was showing figures of 190+  at times on the climbs during competition. Now since i have decided to put all my spare time & effort into training for better performance i am now not seeing these crazy figures. I dont seem to be able to get the most out of myself for some reason??  any ideas?  |
|
|
|
Post by Damon on Feb 12, 2010 18:41:53 GMT
Just banging out hard rides isn't going to cut it as I have found and you need to structure your training more.
I have been ignoring the book my Wife bought me for Xmas but having picked it up this week its got some good pointers. "The Cyclist's Training Bible" by Joe Friel.
As a easier dip into a structured training plan there is one in this month's What Mountain Bike.
|
|
|
|
Post by danevs on Feb 12, 2010 19:52:59 GMT
Just banging out hard rides isn't going to cut it as I have found and you need to structure your training more. I have been ignoring the book my Wife bought me for Xmas but having picked it up this week its got some good pointers. "The Cyclist's Training Bible" by Joe Friel. As a easier dip into a structured training plan there is one in this month's What Mountain Bike. The first thing Joe Friel tells you in his book is that to train as he recommends (ie- periodisation) you first need targets. Have you targeted a specific race mate? Remember that it's an impossibility to train properly and lose significant weight. When training properly -which I assume you're doing if you're looking at a proper "plan"- you can't be working on a calorie deficit because you won't reap the benefits and your immune system will take a dive. You can't expect to do both unfortunately dude.  My advice would be to slow down a bit and keep enjoying your rides without too much effort "training" with a view to sorting the ankle. Don't be too disheartened though, it takes a long time to build fitness and you seem to be doing well so far. I still ride with very little structure and tend to do every ride at a high intensity (other than forum stuff) and I find it works quite well. I'm sure if I was a pro and could dedicate all hours of the day to training then I'd benefit more from a plan though. |
|
|
|
Post by danevs on Feb 12, 2010 20:05:51 GMT
Been using the HRM for a while now, Most of the riding takes place in the 145-165 zone with the occasional blip on the hills it rises to about 175 Changed to a garmin @ xmas and have been logging the rides i do. It appears my max heart rate i have been reaching is around 175 with my average HR around 145-150 for a decent training ride, (Social rides are around 130 average) Had a lap round degla today with the intention of doing it in my best possible time and managed an avarage of 163 & max was 176. Now in events i was doing last year my HRM was showing figures of 190+ at times on the climbs during competition. Now since i have decided to put all my spare time & effort into training for better performance i am now not seeing these crazy figures. I dont seem to be able to get the most out of myself for some reason?? any ideas? Reason 1- It's fookin cold out and you're going to be less efficient. Reason 2- You've been doing lots of base training without any top end. Reason 3- You've probably been pushing a big gear going for a "fast lap" and filled your legs with lactic. As we get further into the year your speed will come. |
|
|
|
Post by john59 on Feb 12, 2010 20:28:43 GMT
Never used a HRM, but after my last 2 medicals think it may be wise to give 1 a try, my resting heart rate at the last 2 meds has been 44 bpm, which has surprised me as I have been out since before xmas with an ankle fracture that is refusing to mend properly, so exercise has been practically nil . My base fitness level is kept ok due to having a physically active job, but I am a touch overweight. The doctor has suggested the low resting rate may be due to job/bike but has also suggested being tested for bradycardia, I wouldnt like to say myself as towards the end of last year the bike hardly left the shed and when it did the 1st small hill had me gasping. At the minute I am limited to flat road/ very light off road riding and last week managed a 26 mile road ride to try the ankle, reulting in gasping on every small hill. Any suggestions welcome.  |
|
|
|
Post by daveh on Feb 12, 2010 20:34:34 GMT
Have been thinking of trying a heart rate monitor myself as i seem to do most of my rides either at or near my max pace for that distance,but like oggy says in this thread i too seem to have stopped improving as my 50-100km enduro times last year seemed to stay the same for the season. Would using a heart rate monitor to do more slow rides actually make me faster in the long run,if so how does this work I usually do 8-10 hours training per week with some intervals now and again. |
|
|
|
Post by Oggy on Feb 12, 2010 21:06:56 GMT
From using a HR now for a few months i think they are good bits of kit but i dont think there is any point in getting hung up on heart rates. Theses are my findings so far - I have found that monitoring my Resting HR in the mornings has been giving me a good indicator as to weather i have recovered from the previous days training, I am also hoping to see my resting HR drop as my fitness improves. All in all this seems like a good measurement of fitness and improvement. As for training in zones i think that using specific HR zones is way over the top for amateurs like ourselves and it is almost impossible to stay in them zones so I have sacked off using it for them. I train on feel but also use the heart rate just to clarify what is going on. An example of this is when i do Intervals in the gym I know that I am trying to take my heart rate up high then bring it down repeatedly, this allowing me to train at higher intensity's for longer. I dont need a heart rate monitor to tell me that I am going balls out but its is good to see my heart rate shoot up and down in figures. You can kind of get a feel for where abouts your HR is without even looking at the monitor. Also as my fitness improves I should be able to see my heart rate dropping much faster after intense excerise eg between intervals. So i guess what I'm doing is using the HR monitor to track my progress rather than letting it rule my training sessions buy sticking in certain pretty strict zones. Good bits of kit but be careful not to let them rule you as I was trying to do when i first got it. My structured plan has now gone a bit out of the window but I'm not to worried as i acquired a good base fitness over winter by just riding my bike and now we are approaching the race season I'm just mixing the long all day slogs in with short high paced rides, various intervals to work my top end, fast weight reps to get my fast twitch fibers going, along with plenty of time on the bike just doing what i enjoy which is riding I'm pretty sure someone else will would say what i am doing is all wrong but to me it makes sense and if it dont work ill try a different approach next year |
|
|
|
Post by rallybiker on Feb 12, 2010 21:22:37 GMT
What gym work are you doing Oggy,real fast squats, to get you quicker out of the box?
|
|
|
|
Post by Oggy on Feb 12, 2010 21:50:22 GMT
to get you quicker out of the box? Pardon ;D Yeh fast squats and hack squats, fast calf raises etc on a medium weight not to heavy no to light but fast, almost bouncing. Im no expert Aled but if I were you i wouldnt be concentateing on that kind of stuff, im tring to build my explosive speed which is crap at the moment, you would benift from more of an endurance programe with plenty of long all day distance rides, keep pushing the distance of your rides up, i reckon you should come off piste on sunday |
|
|
|
Post by rallybiker on Feb 12, 2010 22:00:16 GMT
Yes, I'm going to be out miles more on the road bike after work, once this damn hour turns, and get back out doing my Trans Anglesey Route 5/8 route. I also want to get over Bangor/ Bethesda/ Pen Y Pass/ Llanberis, if I can find someone to go with me.
|
|
|
|
Post by S3dINS (AKA Nik) on Feb 12, 2010 22:09:23 GMT
I use mine as a motivational tool more than anything. After using it just a couple of times I've found that i'm more comfortable riding between 80-90% of my supposed MHR (using the 220 -age equation).
If I was to ride without it I'd probably be taking things way too easy to improve my fitness. Using it means I can work my heart at different rates to improve my performance at different % of my supposed MHR.
I find that if I want to work at 60 - 70% which is where fat is burned then I need to walk at a brisk pace which barely raises my breathing rate, I couldn't ride at this slow a pace as I'd be falling off my bike. 70 - 80% gives a good cardio workout and helps me with lung capacity. 80 - 90% gives anaerobic excercise and helps with lactic tolerance.
It's quite a deep science and I'm enjoying learning about it as I go along.
I'm well and truely far from being all clued up on this and my MHR is probably completely wrong but without being all elitist and getting my MHR tested I'll just keep on using it as a guide and motivator.
|
|
|
|
Post by Oggy on Feb 12, 2010 22:10:12 GMT
Yes, I'm going to be out miles more on the road bike after work, once this damn hour turns, and get back out doing my Trans Anglesey Route 5/8 route. I also want to get over Bangor/ Bethesda/ Pen Y Pass/ Llanberis, if I can find someone to go with me. Carnt wait fot the hour m8 Thats defo the way to do it m8, milage is the key, ill be able to do some with you in the summer as im changeing areas in work and will be covering anglesea and the Llyn working from Cefni, bike in the back of the van, straight on it after work then back to your house for tea, damm mrs Rallybikers cakes are good ;D |
|
|
|
Post by rallybiker on Feb 12, 2010 22:12:40 GMT
Sounds good to me, although I can't see you cycling worth diddly squat with a roast dinner in you!  |
|
|
|
Post by Oggy on Feb 12, 2010 22:17:59 GMT
Sounds good to me, although I can't cycling worth diddly squat with a roast dinner in you! Roast dinner You fancy an Ynys Mon spin tommorow ;D |
|
at times on the climbs during competition.
