Road Fan

I think I got some of the numerics wrong ...

Reading the good descriptions of zones in Allen and Coggan Training and Racing with a Power Meter (c. 2006), my experiences of my highest stress test walking point lead me to conclude I was on the difficult side of Zone 4. He basically describes the different zones along several experiential metrics: sensation of difficulty, ease of conversation, and breathing. My experience aligns best with Zone 4.

In any case, I'm going to start "gentle" level 1/2 base training (just daily pedaling) based on the assumption that my max hr, based on the 220-age formula, is 155. bpm. I assume that value is at the top of Z5C. I also assume that the upper limit of one zone is equal to the lower limit of the next zone up. The zones that fall out of these assumptions, using Friel's Handbook 4th ed Table 4.6, are

Z1 is 93 to 112
Z2 is 112 to 126
Z3 is 126 to 132
Z4 is 132 to 141
Z5A is141 to 145
Z5B is 145 to 149
Z5C is 149 to 155.

This essentially follows the population MaxHR estimate of MHR = 220 - 65 = 155. Historically (Conconi and Ramp tests done around 1997) my max has been well above the population value. This estimate is therefore conservative and errs on the safe side, but it lets me get going at least to work in the fat-burning regions, and to train my saddle and other contact points, also to work on pedaling. I also need to learn how to do a 30 minute time trial so I can do the LT test. I've never done any kind of TT. This will be the beginning of Preparation per Friel's concept.

When I do the TT I'll have a reasonable indication of LT, so I'll go back to Friel's table and revise my zones.

Thanks to Carbonfiberboy, Machka, Rubiksoval, Hermes, and FSTRNU whose interactions, dialogue with me, and ongoing posting have helped me get this far.

Carbonfiberboy 

Do you have a long steady hill nearby?

Road Fan

Carbonfiberboy 

Here's how I do it on my rollers: Warm up into the deep breathing, but not quite fast yet zone for 20 minutes. Then hit it very hard at 90+ cadence for 1.5 minutes, then 3.5' of easy spinning, another 1.5 hard, 3.5 easy, then you're at 30'. Immediately reset your equipment and then pedal as hard as possible for 12', all-out effort, pretty high cadence, ramp it up at the end to absolutely as hard as you can go. Your average HR for the 12 minutes will be close enough to LTHR.

This is easy to do, no great talent or training necessary to get it right.

fstrnu

Road Fan

canklecat

We only have roller coaster routes too, no long steady climbs. I pick a few routes to cover all four major compass directions and wait for wind to make that route more challenging. Only way I can put in a long, steady effort.

In springtime we often get 20-25 mph steady wind. I'll pick a route 2-6 miles long, usually with a modest 1% overall grade (undulating between 6% or more and -6%), mostly around open prairie so the wind is mostly unhindered. A few routes have some tree cover and low spots that shield the wind a bit, but it's still a good effort. Even a 5-10 mph wind can matter more than 5-10 lbs of extra weight.

It also forces me to work from the saddle. Often I'm tempted to stand to climb when my momentum sags, but that's inefficient into stiff headwind -- and occasionally a little dangerous with gusting crosswind.

Also encourages me to work on my tuck and staying aero. Due to old injuries (neck, back, shoulder) I tend to sit up most of the time. But I'll make an effort into headwinds to stay tucked longer.

A couple of my usual routes have some half-mile to 1 mile downhills of 2%-5% -- with 20-25 mph headwind those take work to go much faster than 12-15 mph. So there are opportunities to get in some work on windy days.

And the return trip with tailwind is fun. Free speed. Good chance to get some PRs.

fstrnu

Do intervals on your trainer. Stack some books under your front wheel to get position right.

Road Fan

right now I'm only doing LSD. In a week I'll do the LT test. I'm doing it flat on my Snap in Level mode.

Road Fan

Adtually that's been my plan for a few months.