Ride it like you stole it
10-05-18, 06:37 AM
#1
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Ride it like you stole it
I lost a lot of fitness this year recovering from 2 back surgeries and have longed to get back to where I was before my back injury. Yesterday I went riding with a friend. Took turns pulling (he pulled more) and ended up with this chart of cardio suffering. Post up your ride it like you stole it heart rates.
10-05-18, 11:37 AM
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Ouch. I struggle to force myself to stay in the upper HR zones unless I'm racing or on a trainer. I think the highest average I've seen this year is maybe 164 bpm for an hour while Zwifting, max HR for me is about 185 these days. A normal road ride with lots of stoplights and coasting on downhills will be in the 130 range.
10-05-18, 12:45 PM
#3
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Ouch. I struggle to force myself to stay in the upper HR zones unless I'm racing or on a trainer. I think the highest average I've seen this year is maybe 164 bpm for an hour while Zwifting, max HR for me is about 185 these days. A normal road ride with lots of stoplights and coasting on downhills will be in the 130 range.
10-06-18, 04:35 PM
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How old are you 69chevy? What kind of rider are you?...what estimate of watts/speed were you putting out to sustain such a HR?
10-06-18, 05:18 PM
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10-06-18, 05:20 PM
#6
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I lost a lot of fitness this year recovering from 2 back surgeries and have longed to get back to where I was before my back injury. Yesterday I went riding with a friend. Took turns pulling (he pulled more) and ended up with this chart of cardio suffering. Post up your ride it like you stole it heart rates.
10-06-18, 11:36 PM
#7
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10-06-18, 11:42 PM
#8
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10-07-18, 01:16 AM
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I ride in high heat as well and I am sure part of it.
10-07-18, 01:55 AM
#10
Pizzaiolo Americano
45 years old. My heart rate is always high when exercising and very low when resting. Funny thing is that I don't feel cardio-challenged until it is way way up there. I only get there really once a year when I take my annual physical fitness test because I like to try to run with the young guys...
Last edited by Pizzaiolo Americano; 10-07-18 at 01:58 AM.
10-07-18, 08:11 AM
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Your observation is spot on. At 58, my LTHR was 155. Now at 62 it's lower. Holding 200 watts steady over an hour puts me at 135 to 140 average (mildly stressed but bearable), and no amount of pain gets my ticker past 165. Not sure there's any advantage or disadvantage there, just genetic difference.
10-07-18, 08:57 AM
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Your observation is spot on. At 58, my LTHR was 155. Now at 62 it's lower. Holding 200 watts steady over an hour puts me at 135 to 140 average (mildly stressed but bearable), and no amount of pain gets my ticker past 165. Not sure there's any advantage or disadvantage there, just genetic difference.
Referencing the 220-age max heartrate metric. Not even close to me.
I guess without knowing more, I relate this probably ignorantly to heart stroke volume and bpm for net blood pumped. I suppose my heart is like a high reving small block motor aka pump....versus a larger stroke volume pump that beats less times per minute for same level of blood flow. Maybe someone here can explain it with great insight.
10-07-18, 10:02 AM
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I haven't been eating enough carbohydrates lately, and just can't get my HR above threshold lately. 
10-09-18, 12:35 PM
#15
Senior Member
209 Heart Rate
Highest HR I got was during a 4/5 road race this summer, I managed to breakaway from a 50 person peloton with 2 other climbers on a 10% grade climb, unfortunately we were caught soon after and it took a whole lap of sitting in back to recover.
Oh and FYI, I'm 24 yr old, with FTP HR of 190, resting HR of 40, the 220-age is BS.
10-09-18, 01:44 PM
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FWIW, other than age, training stress balance score can greatly affect HR. Which is why people train with power. With less training fatigue, the HR will be higher. With more, it might be "depressed".
Recently I couldn't get my HR over the 150 bpm range at 250w. I'm not that strong really. Just the stress on the system currently. It was hard to get it into the 180's during power intervals. Usually that's no problem.
Here's a classical 1min step test: failure after 1min at 400w, avg of 350w during the final 5 minutes (300, 330, 350, 380, 400)......that mess hurt real bad
https://www.strava.com/activities/18...alysis/387/964
Recently I couldn't get my HR over the 150 bpm range at 250w. I'm not that strong really. Just the stress on the system currently. It was hard to get it into the 180's during power intervals. Usually that's no problem.
Here's a classical 1min step test: failure after 1min at 400w, avg of 350w during the final 5 minutes (300, 330, 350, 380, 400)......that mess hurt real bad
https://www.strava.com/activities/18...alysis/387/964
10-09-18, 03:35 PM
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FWIW, other than age, training stress balance score can greatly affect HR. Which is why people train with power. With less training fatigue, the HR will be higher. With more, it might be "depressed".
Recently I couldn't get my HR over the 150 bpm range at 250w. I'm not that strong really. Just the stress on the system currently. It was hard to get it into the 180's during power intervals. Usually that's no problem.
Here's a classical 1min step test: failure after 1min at 400w, avg of 350w during the final 5 minutes (300, 330, 350, 380, 400)......that mess hurt real bad
https://www.strava.com/activities/18...alysis/387/964
Recently I couldn't get my HR over the 150 bpm range at 250w. I'm not that strong really. Just the stress on the system currently. It was hard to get it into the 180's during power intervals. Usually that's no problem.
Here's a classical 1min step test: failure after 1min at 400w, avg of 350w during the final 5 minutes (300, 330, 350, 380, 400)......that mess hurt real bad
https://www.strava.com/activities/18...alysis/387/964
Can you elaborate?
10-10-18, 11:46 AM
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No doubt . . . even the refined versions don't get it quite right.
Anyway, any reason not to determine MaxHR simply by seeing what the highest reading you get on your HRM is? I did the various calculations, and then saw a few months later HRs topping out a few BPM higher. I just adjusted ranges upward to account.
Anyway, any reason not to determine MaxHR simply by seeing what the highest reading you get on your HRM is? I did the various calculations, and then saw a few months later HRs topping out a few BPM higher. I just adjusted ranges upward to account.
10-10-18, 12:40 PM
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Even though I use a power meter on my road bike, I still pay attention to/use HR data as a critical "real time" data point. For a race last weekend - a 3-hr mtb race - My goal was to sprint to the front (typical for the podium-hopefuls in mtb races) then settle in and ride my own ride. This meant essentially "setting" my heart rate at what I thought I could maintain for 3 hours. This is about as good of a job as I've done maintaining an even output. The 170+ spikes were passes. The dips at the end... cramps.
I'm 50 yrs old
I'm 50 yrs old
Last edited by Zaskar; 10-10-18 at 12:44 PM.
10-10-18, 07:30 PM
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Can you give us a tangible explanation of "training stress balance score". How this is calculated. Presuming you are talking doing a higher percentage of riding to higher watts versus lower zone training. How would this be different than doing intervals periodically?
Can you elaborate?
Can you elaborate?
cliffs is that tsb is how fatigued you are. I guess I meant to say that the more fatigued you are, the HR may be lower than normal.
Do more and tsb goes negative. Do less it goes positive. Super negative, your HR may be very low versus normal.
10-10-18, 08:10 PM
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I'm 38 and the highest heartrate I've seen is 169bpm, and that was on race day hyped up on way too much caffeine. But I've only recently gotten a HRM. I probbaly could get it higher than that on rested legs. Lately I struggle to get it to160 on my rides; and if I've been hammering the whole ride I'll struggle to get it to 145 by the end of the ride.
10-11-18, 02:40 AM
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https://help.trainingpeaks.com/hc/en...1764-Form-TSB-
cliffs is that tsb is how fatigued you are. I guess I meant to say that the more fatigued you are, the HR may be lower than normal.
Do more and tsb goes negative. Do less it goes positive. Super negative, your HR may be very low versus normal.
One may able to surmise for example that a lower heartrate for a given effort is the goal.
Elaborate further?
10-11-18, 07:52 AM
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But how is tsb calculated? Is it a qualitative metric or is it measurable. Goal of training is to train to fatigue on some level and then recover with greater strength through strategically pushing this boundard. So is tsb a snapshot in time. If you over train and your body has some level of fatigue and your heartrate is lower for a given effort?
One may able to surmise for example that a lower heartrate for a given effort is the goal.
Elaborate further?
One may able to surmise for example that a lower heartrate for a given effort is the goal.
Elaborate further?
CTL is the moving average over 42 days of your TSS scores. The ATL is the moving average over 7 days of your TSS scores.
Your TSS score is essentially at a crude level: TSS = hours X (nom power/ftp) X 100
So, if you did your 1hr ftp for one hour, you get 100 TSS points. If you do some tempo you may get TSSs = 2 hours x (200/250) x 100
Those go into the calendar and help calculate your CTL and ATL.
Basically +10 to -10 for TSB is no-man's land. You want + for before a race and - for during hard training.
Trainingpeaks has formal definitions of all these terms. Some websites list the formal formula for CTL and ATL to the point you could put your TSS scores for each ride into Excel and track it. That's what I do.
So, the answer is, it is based on hard data and is a way to track fatigue with data. Your interpretation of the outputs of the math are up to you or a coach to determine your training plan/workouts.
Essentially a coach or yourself could prep for a race by picking workouts with a specific TSS on specific days to get you to the TSB you need. Then let you "taper" for the event by getting the TSB positive again. Or just neutral (-10 to +10) if it isn't your priority race.
Just look these terms up on Trainingpeaks, it's better than me trying to summarize it. As I'm sure I'll get something wrong about it.
Personally, I'm having a hard time getting my CTL above the high 40's. I don't have time for lots of 2 and 3 hour rides each week. So I do two to three hard one-hour workouts per week, and then one 90 min group ride.
