GhostRider62

How one uses HR during training depends largely on the desired training effect.

I am trying to build long distance and endurance, or my aerobic engine so to speak. My primary focus on most all rides is on an effort level where I can still talk, this happens around 115-117 BPM and around 220-230 watts if I am rested. When I do intervals, they are 4-5 minute balls to the wall effort and I can only see the HR later, it is too intense to be fiddling around. That is just how I do it.

Some hearts are like 2 litre Rally Cars and others are like Big Block Chevies or Ford Powerstrokes. They can make the same power, but one motor rev's up to 8000 RPM and the other lugs along at 4000 rpm making the same power. A HRM can help you learn your motor.

That is why comparing HR from one to another rider makes no sense.

PeteHski

No it's just that the formula is inaccurate for any individual. HR profiles are as individual as shoe sizes where an average size doesn't apply to all individuals. There is just too much variation for a single formula to be useful.

PeteHski

According to the 220-age formula my maximum HR "should" be 220-54 = 166
But actually my max HR is 192 (so the above formula is of no value to me)
My FTP HR is around 179
On a long hard ride (typically 6-8 hours) my average HR is usually around 155
On a long easy ride I'm usually averaging around 135
Resting HR is around 60

I'm reasonably fit, but nothing special. I ride typically around 10 hours per week on average following a structured training plan.

I haven't felt any need to consult a cardiologist about any of this. But if I did I would definitely pick one with experience of athletes and preferably cycling. But what I have done is a little self-education to get a good feel for what I should be doing. As I'm not doing anything extreme and feel great I don't overthink it and would hate to be riding with some artificial limit on my HR at this point.

PeteHski

Good analogy. I definitely have a high revving, small capacity unit!

Monkey Face

I'd be afraid to use a HRM in case I see it go to zero.

Iride01 

You'll do a face plant and not see anything long before it hits zero! <grin>

You might notice your vision start to get blurry as your HR goes too low for your current activity level.

GhostRider62

I am not sure if this is relevant to this HR discussion but older athletes can exercise at a much higher percentage of their maximum. Master level cyclists were able to ride at up to 98% of their VO2 max (table 3 in attached). Similar results with old marathoners. Seemingly paradoxically, I have noticed my HR to decrease at the same power or effort levels as I get fit. Something to keep in mind only using HR to train by.

https://citeseerx.ist.psu.edu/viewdo...=rep1&type=pdf

spelger

as i sit here reading this i measured my heart rate at 46 bpm. i happen to be one of those with the jimmy leg, always moving back and forth. i think i just have a normally low heart rate. rarely do i ever see anything in the 160 range and still rare in the 150 range. highest i have ever seen was 172 and that is what i use as my max. not even sure how long ago that was.

Monkey Face

Unless I'm riding a recumbent! Then nobody will notice, until I start going backwards downhill.

PeteHski

That's interesting. I take it that means their decline in VO2 max is larger than their decline at threshold.

GhostRider62

I don't know. My guess is FTP is more about the periphery and older athletes do not lose that and might actually continue to improve while the heart and lungs start to decline. I really do not know.

My FTP was close to 90% at 62 years old but is now around 75-78% of VO2 max power but getting better after my accident last year. I had read that older marathoners can run very close to their VO2 max whereas younger elite runners are in the 78% range for 2+ hours (whatever it takes to run an elite level......probably 2:20). Another oddity, my resting HR was around 50 pre accident but was 85-90 BPM for months after the accident and is only down to 67-69 now. I asked a lot of Docs about that oddity and only one had a plausible explanation for the high resting HR. He was an army trauma doctor in war time and he said the stress of healing makes the HR higher and that it might take months to come back down. Thus, I have been reading up on this HR stuff. I guess this also relates to a high morning HR and low HRV......body is telling you to take it easy that day.

PeteHski

My FTP is currently 78% of my VO2 max power, aged 54. I know for sure the only way I could get to 90% is if my VO2 max power dropped off considerably, while my FTP remained stable.

Fendertele

We’re all different. Check with your doctor. I used to back off when my effort went above 155. The GP advised it’s ok to go to 180 during my physical.
My avg HR is lower since I’ve been riding more which one would expect.

Speedskater

on the HRM I use different max rates for different lengths of time:
a 1 minute hill clime
a 15 minute strach
a all day ride
I know what happens if I exceed those limits.

PeteHski

That's the same for everyone whether they like it or not! But you can only have one "maximum" HR. The others are all below that maximum.