max hr

[ELPrinsloo]

GREATNESS 218 IS A BIT HIGH....................You will DIE mate!!!!!

[HappyMartin]

Maximum HR is not very useful for establishing training zones. Far better to do a proper test and determine your lactate threshold and establish your zones on this number

[SwissVan]

How long should it take to recover after a hard 4hour race? My resting rate is around 50 but sometimes it takes me 4 hours + to get back to that level after a race.

 

Dont know wrt to recovery after a race, but recovery rate during a race is what often sorts the boys from the men. The quicker your hr drops to a "normal level " while still riding after a hard effort the better

[The_Break]

Maximum HR is not very useful for establishing training zones. Far better to do a proper test and determine your lactate threshold and establish your zones on this number

That will only work if you repeatedly redo threshold tests which is a bit pricey doing them every 4 weeks or so.

[SwissVan]

That will only work if you repeatedly redo threshold tests which is a bit pricey doing them every 4 weeks or so.

 

At one stage I nearly bought my own lactate tester.... but my training "regime" did not really justify it.....

To be honest doing a 5km hill TT or using the "30 min TT" procedure seems to work reasonably well and costs you nothing other than the effort of a good hard training session.

Wonder if anyone else on the hub (individuals or perhaps teams) do their own lactate testing on a regular basis by actually taking blood samples?

 

 

 

 

[jcza]

After a hard race I won't even get close to my true RHR for 48 hours.

 

Do you measure RHR before you get up in the morning?

 

I do and it varies between 47 and 55, suppose it depends on what happened in my dreams. I find I can manage my HR during the ride and even recover while climbing but post-race I sometimes need hours if the race was very hard.

[jcza]

Dont know wrt to recovery after a race, but recovery rate during a race is what often sorts the boys from the men. The quicker your hr drops to a "normal level " while still riding after a hard effort the better

 

"Normal level" would be aerobic zone which one is able to maintain for extended periods?

[SwissVan]

"Normal level" would be aerobic zone which one is able to maintain for extended periods?

 

Yes or even higher, essentially an intensity that you can maintain without causing fatigue later on. Idealy as low as possible and definitely less than your LT threshold level.

[Enticement]

That 250 sounds like an error!

 

But yes, we shouldn't use that formula. Everybody is unique, just like everybody else

 

Look at Karvonen's formula as I found that to be the most accurate - your RHR definitely plays a vital role, the better your condition the lower your RHR. And as has been pointed out, its personal. I used to train with Andries Krogman (many moons ago) and his RHR was 24-28 bpm.

[Enticement]

"Normal level" would be aerobic zone which one is able to maintain for extended periods?

 

For recovery you must view your heart as a normal muscle, and there is a rule-of-thumb with running that for every mile you race you should have a day of active rest. Falling into the trap of over training syndrome is no joke and consumes extreme training time.

[jcza]

For recovery you must view your heart as a normal muscle, and there is a rule-of-thumb with running that for every mile you race you should have a day of active rest. Falling into the trap of over training syndrome is no joke and consumes extreme training time.

 

Doesn't sound right - forget about training, I've raced more than 200 miles this year which will then rule me out till March 2013? 1 mile racing = 1 day active rest? Not for me thx.