Addiction LXXVII
#5476
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#5477
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I've been looking into how to use a heart rate monitor to help my rides be more productive.
I have never done a max heart rate test, but the highest I have ever seen when I've been on the bike is about 195 bpm during an unrelenting series of steep rollers in the middle of summer, about 40 miles in to a 65 mile ride.
Is there something special about doing an actual max heart rate test or would that 195 number be good enough?
I have never done a max heart rate test, but the highest I have ever seen when I've been on the bike is about 195 bpm during an unrelenting series of steep rollers in the middle of summer, about 40 miles in to a 65 mile ride.
Is there something special about doing an actual max heart rate test or would that 195 number be good enough?
#5478
So it is
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Should you choose to do an honest Zone 2 endurance ride, you'll be more aware of how your heart reacts. By true, I mean less than 8% Zone 1, and hopefully not much more than that in Z3, and 71% of FTP. That means you don't get to stop pedaling. You won't know for a fact you're in those zones without measuring power, and a test to determine where said zones are.
#5479
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Forget about max HR, which is a useless number. Get a measurement of the max HR you can sustain for a 20 min all-out effort, take 95(?)% of that, and call it your "threshold HR." Then use that to set your zones by the Coggan method. It should correspond roughly with your FTP and will also predict your max fairly accurately.
This isn't as good as power, but it's certainly good enough for thousands of dead serious runners.
This isn't as good as power, but it's certainly good enough for thousands of dead serious runners.
You're not going to use it, in reality. You see where it is, it goes up with effort, and goes down with less effort. You know you're working hard, based on what your legs say, and what your heart does, on top of perceived effort.
Should you choose to do an honest Zone 2 endurance ride, you'll be more aware of how your heart reacts. By true, I mean less than 8% Zone 1, and hopefully not much more than that in Z3, and 71% of FTP. That means you don't get to stop pedaling. You won't know for a fact you're in those zones without measuring power, and a test to determine where said zones are.
Should you choose to do an honest Zone 2 endurance ride, you'll be more aware of how your heart reacts. By true, I mean less than 8% Zone 1, and hopefully not much more than that in Z3, and 71% of FTP. That means you don't get to stop pedaling. You won't know for a fact you're in those zones without measuring power, and a test to determine where said zones are.
#5480
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#5481
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It's possible, but as is always said, fatigue, and stuff just make it tougher to parse, in my opinion. When I do an endurance ride, my heartrate does hang solidly in the Z2 range until it eventually climbs into Z3 territory, even though I haven't varied my pace one bit. If I were to go by that, in order to keep my heartrate back down in Z2 heartrate territory, I would likely be cruising in the 55% range of FTP. In training-speak, we call that slogging along.
#5482
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The sun is supposed to be heating the earth, yo.
#5483
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#5484
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Sounds good to me Power is not even close to an option right now, so that looks like a good alternative. Maybe a cheap old powertap wheel, but I don't exactly have a bike to put that on either.
Yeah, I've never felt that way on a bike. I typically stop before it starts hurting like that
Understood. Do you also feel it's possible to get close enough per MoAlpha or not? I feel like even a moderately accurate training plan would be better than none, but I also don't know much about exercise physiology.
Yeah, I've never felt that way on a bike. I typically stop before it starts hurting like that
Understood. Do you also feel it's possible to get close enough per MoAlpha or not? I feel like even a moderately accurate training plan would be better than none, but I also don't know much about exercise physiology.
It's possible, but as is always said, fatigue, and stuff just make it tougher to parse, in my opinion. When I do an endurance ride, my heartrate does hang solidly in the Z2 range until it eventually climbs into Z3 territory, even though I haven't varied my pace one bit. If I were to go by that, in order to keep my heartrate back down in Z2 heartrate territory, I would likely be cruising in the 55% range of FTP. In training-speak, we call that slogging along.
#5485
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Silly mouse. Sed rate is just a dipstick for inflammation in your system. So lower will probably correlate with less disease activity, but you gotta treat the cause not the test.
#5486
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#5487
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Upward HR drift over a workout and fatigue-related changes in the HR-power relationship are real confounds, as is the delay in the HR response to an effort step. But, as I said, it's a whole lot better than nothing. Also, if you have the opportunity, using HR in conjunction with a smart trainer teaches you a lot and can help you compensate for the systematic errors a bit. The other thing to consider is that there is useful physiological info in the HR/power relationship and drift. For instance, if your HR is going crazy at what you know is a low effort, you're likely beat.
#5488
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Thoughts on how to lower it?
#5489
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#5490
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#5491
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#5492
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#5493
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#5494
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#5495
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#5496
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#5497
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#5498
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Thank I'll...call it a daaaaaaaaay.
Three-day weekend!
Three-day weekend!
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#5499
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After lunch, I was adding up my calories and got a little concerned that I might not be able to maintain the daily deficit with the mildly indulgent Valentine's dinner tonight. Rather than cut back my planned dinner consumption, I put the girl down for a nap and squeezed in 45 min on the trainer. Now I can have dessert again.
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