Suggested heart rate for race

[Scooterza]

Hey there

 

I have searched on the forum but haven't managed to find an answer to this. 

 

When cycling in a race, what zones should one try to keep your heart rate in (as a percentage of max)? 

 

I find that if I try to stick at about 60 to 70% for most of the race letting it get up to 85% at the top of the mean hills, that works for me but I haven't been keeping track of heart rate for long so any input would be appreciated.

 

Thanks 

 

[Willehond]

Heart rate is very individual and just an indicator of your limits.  It's just a number, so don't compare it to other people's.

 

You also say 60 or 70%.  Is that related to your max and how did you determine your max?

 

Polar has loads of info on determining your zones, but first tell us hoe you founf your max, then we can talk.

[intern]

Depends what kind of race; for example in the Epic I made sure to keep my HR at below 85% at all times so I would be able to ride 6 hours as fast as possible without blowing. In the Dome kermesse its flat out and an average of 93% of max for an hour is not uncommon....

[FanieFiets]

 

Diff for everyone. Depends on your lactic threshold. I can do a race at average 175 (86%) usually max is about 97%. What you are talking about is a light training ride.

Also depends on your fitness and duration of the event.

Highest for a 'race' (45 km) was about 93%.

 

FanieFiets2008-11-05 09:45:41

[fandacious]

Depends what kind of race; for example in the Epic I made sure to keep my HR at below 85% at all times so I would be able to ride 6 hours as fast as possible without blowing. In the Dome kermesse its flat out and an average of 93% of max for an hour is not uncommon....

 

good god.. 93% for an hour... thats got to be painful

[TheLegend]

I remember a team mate during SASSU 2005 - in teh individual time trial he averaged (!!) 196!!! he was not 19 then I think. Quite hectic.

[FanieFiets]

 

Depends what kind of race; for example in the Epic I made sure to keep my HR at below 85% at all times so I would be able to ride 6 hours as fast as possible without blowing. In the Dome kermesse its flat out and an average of 93% of max for an hour is not uncommon....

 

good god.. 93% for an hour... thats got to be painful

 

hehehehehe, dit was winderig (1h20) Mykonos.

 

[Scooterza]

Wow - quick response!

 

Firstly this is in anticipation of 94.7 where I wish to do as well as I can.  I am hoping for about 3.20. 

 

My max HR I determined by RUNNING (I know that this is not 100% accurate for a bike)  but I believe I followed a recommendation to run my guts out up a hill, then jog back and run my guts out again till I nearly passed out!

 

 

 

[TheLegend]

The heart rate really depends on your aim. Iff you wanna stick with the group you are in, you give it all if you have to and see that you don't get dropped. Otherwise you go as hard at any given moment as you think you can manage in your attempt to finish the race well. Max. heart rate percentage is helpful, but if you ar enot sued toc ycle in the higher areas your body will tell you quickly.

[Willehond]

I'm with intern on the target of 85% for long periods.  You shold be able to maintain that roughly, but again, everyone is different!  Experience is the best guide, but if you want to really get scientific, go with POWER!  Much, much better than HR.

[Spinnekop]

With Willlehond and Intern.

 

My avg HR on a race is about 170bpm.  = 87% of max HR.

 

BUT.

 

Dont see this as a limit.....you can go 95% for 2 hours + if you have too.....you'll just blow somewhere along the line.........

 

 

This was taken over a period of 3 and a half hours.

You DON'T want to be in the read zone.  You want to be in the 155-165 region.

 

Also depends on the day.

You could have had a bad night's sleep and the HR would be high without you putting in too much effort.