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Posted

Ive started training after a lay off of approx 6 years.

 

Bought myself a mountain bike (prev roadie) and got a Deplhi 5 with HR monitor.

 

I read the Lore of HR training Smile

 

Did a decent road trip this morning, and anticipated to ride at approx 60% of max HR to get my weight down first.  At 32 yr of age my max HR should be approx 188.  At 60% i should be training approx 113 bpm. 

 

Problem is that i just have to sit in the saddle to get to 120.  My avg for the +- 30km was 150.  On the flats it easily clocked 140+ and even the sight of a small hill (or bump in the round) took it to 160.

 

What the heck should i do?  Just keep peddling at this HR and hope it comes down eventually or slow to a crawl to get to 60% target.

 

Will i still burn fat at 80% of max HR?

 

Kinda venting some frustration here (seems this "getting back into it" is gonna take a lot longer than i thought and looking for any tips the hubbers might have.

 

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Guest colonel
Posted

Yes you will burn more fat at 80% for less time than 60% at a longer time period.

Posted

Speed should not be a factor when training according to HR. Rather ride at a lower speed and higher cadence.

 

 

 

When I started training according to HR it felt like I was looking for parking, I was riding so slow. It took me about 2 weeks to get used to HR based training.

 

 

 

Hang in there, you will get used to it.

Posted

Give yourself about a month to get into it. Dont really worry about the HR just perceive your effort and dont push yourself. Enjoy the whole getting back into it thing first and start training specific riding later

Posted

 

Just ride to get fit.leavethe HRM at home for the first 6 weeks.Keep your cadence nice and high though..

 

Yea great advice here...

 

The rates you say seem normal for me as this is similar to what I train at, when I started a few weeks back I would also hit between 170 and 180.....so keep going....

 

Guest Agteros
Posted

Go slow at first (stick to the 60%), forget about distance and speed, and focus on time ONLY!

 

With regular training, the distance you cover for a given HR % will increase. Just be patient, hang in there, and ENJOY the cycling!

 

Posted

 

When I started training according to HR it felt like I was looking for parking' date=' I was riding so slow. It took me about 2 weeks to get used to HR based training.[/quote']

 

Tongue Thats exactly it!  So many bunches came past us which i could have propably caught, but then the HR would have been nowhere 60%, more like 120%

 

Posted

Alternatively, take your hrm but put a piece of tape over the screen so that you are rather focusing on smelling the roses than staying within the zone. FORGET about all other cyclists on the road and use the time on your bike to get to know your body "in action" again. Listen to your breathing, your legs, find a balance between going too hard on the cadence or the gears so that you can keep your hr low but not strain tendons, causing overuse injuries. Do not watch average speed and ride a bit less for the first few rides. Averaging 60% is a bit low and will bring about a slower adaptation than 65-75% Take off the tape and record your results. Recover (48hrs) and repeat. By the 3rd ride you'll be doing the same with less effort. After 2 weeks you'll be ready to go further and your hr will not flip at the sight of a bump. Also a higher hr for short intervals is not bad for you, gets you fitter faster. So if you are doing a climb let it go up, recover afterwards. The 'fat burning zone' concept is ok if you can ride for several hours. You burn more fat at higher intensity. The issue is that you need to get fit enough to ride at a higher intensity for longer. Losing weight takes time. Set your goals for a year, or 6 months, aiming to lose no more than 1kg per month. Too much too soon and you'll lose interest.

Posted

HR training is not all its cracked up to be in my opinion.

 

All this HR less your age etc is just a generalisation, some people (like myself) just rev at a higher rate, and some will rev a bit lower, work out your own system and forget the generalisations.

 

Personally, I think its better to train as you feel, your body will tell you when its tired and when its strong, HR training dos not take into account your mental position at the time and the mind plays a huge roll.

 

Many years ago, I spent a year training at the University of Boston, HR moniters were hardly known back then, but if you look at the figures for all the major marathons, times have NOT kept pace with technology, with all the tecno crap athletes use today, one would expect a massive improvement in times - hasnt happened - that alone tells me something, that the body is still the best gauge of performance, use a moniter if you like, but dont let it become your God its still only a mechanical tool which can not account for many physical and mental variences which all play a part in your daily well been - listen closely to your body and you will be fine.

 

    

 

 
Posted

 

Go slow at first (stick to the 60%)' date=' forget about distance and speed, and focus on time ONLY!

[/quote']

 

Yeah, thanks, will do.  Perhaps i will just forget abt the HR for a month and then see whether the 60% is workable then.  As things are now, i dont even have to peddle, just need to stare at the bike for the HR to get to 60% Embarrassed

 

 

Posted

 

The 'fat burning zone' concept is ok if you can ride for several hours. You burn more fat at higher intensity.

 

Thing is, i propably dont know enough abt HR theories.  My understanding was that a certain zone is better for fat burning while a higher zone will not burn fat but sugar.  Thus, if i train in too high a zone, ill get fitter and be able to ride faster, but it will take a while longer to get rid of my target exess.

 

Right now people are spending thousands to make their bikes 1-2 kg lighter, i can easily loose 15kg's (and i want to do it asap) + these man boobs are irritating... Wink

 

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