Q? lower HR and hammering

[JOx2]

How do you guys do it? How do you maintain a lower heart rate and still go fast?

[lukewiens]

intervals...hill repeats...etc.

all of which...btw....no fun!!

[JOx2]

hill repeats like Dam climbs over and over?

[kanga]

Originally Posted by JOx2

How do you guys do it? How do you maintain a lower heart rate and still go fast?

By going downhill with a tailwind

But seriously, I typically climb at around 85% HR. If I'm hammering, my HR is up, or I'm not really hammering. Maintaining a lower HR and speed is a product of efficiency. The only way to build efficiency is putting in the time doing quality training.

[JOx2]

How do you calculate ones ideal heart rate?

[kanga]

It isn't an exact science, but I like the Steven's Creek calculator, Using the "fit" setting, and knowing my resting HR:

http://www.stevenscreek.com/goodies/hr.shtml

The only way to properly determine it is with a V02 max stress test, but that's not cheap and not really necessary. The old 220 - your age standard is OK for the general public as a rough guide, but doesn't really take into account the fitness level of a trained athlete.

This site has a pretty good explanation of training zones :
http://www.fitzones.com/members/Fitn...rate_zones.asp

[hoovermd]

Originally Posted by kanga

The only way to properly determine it is with a V02 max stress test, but that's not cheap and not really necessary. The old 220 - your age standard is OK for the general public as a rough guide, but doesn't really take into account the fitness level of a trained athlete.

The calculated number is 20 BPM below my measured max so it can be quite a bit different.

[DBD]

Originally Posted by JOx2

How do you guys do it? How do you maintain a lower heart rate and still go fast?

The more you train (includes workouts, rest, nutrition, etc etc) the better shape you will be in, the more efficient your heart works at a lower HR, thus requiring a lower BPM while riding at any pace.

Now if you were asking how to train, that is a different question.

[OffRoadie]

Originally Posted by JOx2

How do you calculate ones ideal heart rate?

Lactate Threshold Heart Rate Test. Do a 30 minute Time Trial, and measure your average heart over the last 20 minutes. Your workouts can then be based around it.

[Pickettt]

Originally Posted by JOx2

How do you guys do it? How do you maintain a lower heart rate and still go fast?

Contrary to popular belief, one's goal should not be to ride fast with a lower heart rate. Although a lower resting heart rate is a good indicator of fitness. What you want to be able to do is operate at your lactic acid threshold longer. Along with proper training comes a higher lactic acid threshold.
To sum it up; If you want to go fast, you have to hurt. A higher lactic acid threshold allows you to hurt longer...if your mind can handle it, your body will follow.

[kevinator]

Well said Pickettt. You need to suffer longer than the next guy - and mentally be ok with that.

[foofighter]

Originally Posted by Pickettt

A higher lactic acid threshold allows you to hurt longer...if your mind can handle it, your body will follow.

i notice that my tolerance for that has increased and i'm able to continue out of the saddle humping up that road/hill a little longer each time all the while my heart will gradually creep up to full song by the time i crest

[duke777]

My mind says yes but my body says no....wait that's just part of aging.

[JOx2]

does maxing out your HR helps? maybe a few time when you ride?

[foofighter]

when you saw me today climbing mathis there were a few sections of steeps that made my HR spike mainly due to the heat today. I was running a higher HR than normal. I was at a good clip heart was beating away but i wasnt gasping for air just able to crank it out watching my HR and chilling down when i need to to recover

[JOx2]

Foo, Great seeing you out there today! Must be nice climbing up mathis. I did manage my HR consistently and still feel good at 150. idk if it make sense though.

[thesergeant]

I think intervals help alot but so does steady state training. Try to maintain 75% of your ~max HR (220-agex75%) for your training sessions. You'll reduce the risk of injury and overtraining and will develop quicker. Of course you have to throw intervals in there as well.

[smokedtitan]

Damn, I must be out of shape because when I did fullerton my average HR was 175 and maxed out at 202

[vlad]

Not sure if anyone might have suggested it already, but you have all of this and more in Joe Friel's book "Mountain Biker's Training Bible". You can order it at amazon.com. It is truely biblical in describing training terminology, suggesting training programs and getting you where you need to be at exact the time when you need to be there from a fitness perspective. He also has a website: www.trainingbible.com.

[foofighter]

Originally Posted by smokedtitan

Damn, I must be out of shape because when I did fullerton my average HR was 175 and maxed out at 202

each person is different...i've never ridden fully so i dont know i could be at that HR too

i know on a cool day my hr spikes at 174 climbing mathis and settles down to 153