I've always been the WORST about my training...for years I would train every now and then and show up to a cat 4 race and finish with the field and that was ok. The many days that I wasn't training, I was out partying or something. Sad to say, but I even carried this training method over when I move up to a 3. (I think that's what kicked my butt into being serious)
I'm still not as serious about training as I should be, but I'm working on that. I've worn a heart rate monitor for years, but only so that at the end of a ride I could write down in my training log what my average and max bpm's were and that was the end of it.
Late last fall I decided to step it up a bit and actually pay attention to it while I train...it paid off a bit...I kept it slower during the winter months and lost some needed pounds, rather than taking on the Jan Ullrich plan where you actually gain a ton.
Now, here's where I need some reader participation. I'm 30 years old (and proud) and my resting is around 45 - 50 (last I checked was months ago). That info puts my max at 190 bpm: 220 (magic number?) - 30 (age) = 190 (estimated Maximum HR). I know this is the generic way to find your Max, but hey, my training is generic.
On my last two rides, my HR monitor shows a max of 204 and tonight's ride hit 227!!! That can't be right, can it? I'm assuming that's not right and that my monitor is just picking up my irregular heart beat (murmur)? **Don't worry mom, I feel great**
If you know anything about heart rate training, please leave comments - learn me! I'm going to start watching it live while climbing out here.
Anyway, I love Trader Joe's...just whipped up some Asian Vegetables and Basmati Rice - easy and excellent!
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4 comments:
Well, first, 220-age has no validity whatsoever. Not even a little. Now, a collegiate teammate of mine has 209, which is pretty crazy on its own, but some guys have just a really high max HR, and I think this dude Josh is the prime example that freaks are everywhere (I didn't expect it, at least). Also, it can fluctuate 10-15 bpm (the max HR) depending on training/not training. 227 is still insane, so maybe you were picking up some crazy numbers. On the other hand, I wouldn't be surprised if you were over 200, especially being a great sprinter, who must either be used to going way beyond his limits or has some natural ability to do so (maybe a combination of both) based on the irregular training you've described. In any case, it's an advantage if you've got 182 beats of room to work with (227-45) or even if both measurements were wrong and you've only got 150 (200max - 50resting), that's still phenomenal.
Thanks Seth - I like the part about it being phenomenal. Seriously though, I remember maxing at 224 during the Downers Grove Crit years ago - after that sprint, I had to lay down in a park for a good 10 - 15 mins. It was like I had bed spins at that moment. But I never felt that bad on either of these rides.
I agree with Seth - in fact, most of my Northwestern teammate's tested HRs don't follow that formula. Mine is 182-ish, but another guy's is 195 and then there's Josh, who is normal in other respects as far as we know ;)
So is that over-200 business normal or has it just been the last two rides? Mine can do that when I pick up interference or when the battery is dying.
Angelo, while max HR is useful to know, it is virtually impossible to accurately determine. Indeed Joe Friel describes needing a "gun to the head" to properly determine max HR.
Further, max HR is almost worthless as a training tool. A better indicator is HR at Latctate Threshold (LT).
This is best determined via maximal performance testing, but can be estimated by riding a 5K TT (ie flat out). Average HR will be ~104% of heart rate @ lactate threshold (LTHR) - (ref. Training Bible).
You can then base training around the following zones:
1. Recovery 65-81% LTHR
2. Aerobic 82-88% LTHR
3. Tempo 89-93% LTHR
4. Subthreshold 94-100% LTHR
5a. Superthreshold 100-102% LTHR
5b. Aerobic Capacity 103-105%
5c. Anaerobic Capcity 106% +
Zones 5 & above should be used sparingly!
This is v. quick & dirty and barely scratches the surface. For more detail and how to turn the above into workouts, buy yourself a copy of The Training Bible.
Better yet get a power monitor and train with watts!
And why don't you already know this??!
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