Training for Century, need to know how to use HR Manitor

[maillotpois]

with the rain we've had, I've started taking a spinning class now and then, and I need to step it up. Would twice a week be to much, along with whatever training ride I can get in on the weekends?

That shoud be fine.

[RoadRaven]

I understand that 70-75% of max is a good zone to sit in, however, every now and again you should train at just a little higher and it will increase your body's ability to cope with the lactate that builds in your muscles.

I think I have that right? Anyone?

[traveller_62]

I understand that 70-75% of max is a good zone to sit in, however, every now and again you should train at just a little higher and it will increase your body's ability to cope with the lactate that builds in your muscles.

I think I have that right? Anyone?

That is my understanding as well. Training at 70-75% of max is excellent for building and maintaining a base fitness level. But to increase your fitness you periodically need to push out of that zone so that your body can adapt to increased demands on your cardiovascular system. Combined with the hard work you also need to schedule in down time so that your body can rest and repair.

Joe Friel (Cyclist's Training Bible) suggests a schedule for over 40 athletes that includes 2-3 weeks of training (with increasing intensity of training over those weeks) followed by a week of low intensity training to aid in recovery.

This is my second year of following this training method and I'm definitely seeing significant improvements in my fitness.

[Veronica]

My weekday training rides with Coach Troy I push myself to stay around 85% of my max HR or higher during each set. For me that means staying around 170 - 180 bpm. I typically do two videos back to back now. But I didn't start there.

Maintaining such a high heart rate is harder to do when I ride outside. Outside is more fun, but from a training point of view, I get more from doing a video.

My long weekend rides I try to keep my heart rate below 165 bpm - 80% of my max, even when climbing. I was pretty stoked that the last time I climbed Hamilton (5 miles, 7% average grade) I averaged 165 bpm. And on Sierra Rd. (3 miles, 10% average grade) I averaged 168. And that was 75 miles into the ride.

V.

[Blueberry]

Veronica-

How do you measure your average grade for a hill? I have no idea how that compares to what I normally ride - guess I need an excuse for my HR to be sky high

Carrie Anne

[Veronica]

My HRM monitor software calculates % of grade for me. You can do it the old fashioned way. If you know how tall something is you can divide that by the length you traveled to get up it.

When I first started riding my HR would rocket on hills. Since I'm training to do Ultra Distance events, I've been focusing on controlling my HR. I don't want to burn out on the climbs.

V.

[FreshNewbie]

yesterday, I did my double cycling class, i noticed that my HR is starting to improve. I do my sprints in 90's zone and hill work is in 85% On short recovery intervals it gets down to 75%.

Veronica, share the secret of how do you deal with saddle problems on long distance training? This weekend i went for a ride that was longer than usual since it was only 3 time out this year. We went for about 35 miles and at the end the saddle nose was hurting me a lot. What do you do on your endurance rides to minimize this? I just ordered the Sell SMP saddle, hoping that maybe that will help. Are there any other tricks?

[Veronica]

I have a Brooks leather saddle and I wear shorts with a chamois that works for me, currently the wicked expensive Louis Garneaus from TE. And I ride a lot.

It took some experimentation to find what worked.

V.

[SadieKate]

Joe Friel (Cyclist's Training Bible) suggests a schedule for over 40 athletes that includes 2-3 weeks of training (with increasing intensity of training over those weeks) followed by a week of low intensity training to aid in recovery.

Friel's book is still in the big pile next to my bed, but the periodization concept is generally accepted. It is also important to mix up your daily rides. You should not do high intensity rides every day, or even consecutive days. Very important to mix up your daily plan and have rest days.

If you try to ride fast all the time, you'll end up too tired for speed. You'll be able to maintain a decent pace but not really be able to put out the power when you want to.

If you want something a little less daunting than Friel's book, you could try Gale Bernhardt's The Female Cyclist. She has some simple training plans based on various goals and methods to test your lactate threshold. Everyone's resting heart rate is different so you can't use someone else's numbers.

On another topic for those that may be interested, she has some interesting chapters on female physiology, anatomy, menstruation and cycling during pregnancy.

[Veronica]

It is also important to mix up your daily rides. You should not do high intensity rides every day, or even consecutive days. Very important to mix up your daily plan and have rest days.

If you try to ride fast all the time, you'll end up too tired for speed. You'll be able to maintain a decent pace but not really be able to put out the power when you want to.

Yep, SK is right. I don't ride that hard every day. More like every other day.

V.