How do you use a HR monitor effectively?

[racman]

I have used a HR monitor for some time now and know that I am not using it effectiveley. To be honest, I really only use it to monitor what my avg HR is after a training ride and race. This then tells me how hard I trained (or the route) or raced and I think it will also tell me that I am getting fitter if for the same training route my speed increases but my HR decreases.

 

However, I am sure that this is only using 5% of what it is intended for and is not really being used as a training tool but merely a record of HR.

 

I need to:

 

a) Lose weight (a lot) and

b) increase speed (currently "N" group) (i know that a certain amount of this will happen automatically as I lose weight) 

 

Any help on this ?

[Gumpole]

Well the power-fundis will tell you to throw it away and get an SRM,

 

I have found mine very useful for measuring and testing at how hard I can ride. eg

 

A couple of years ago (when I was still fit) I would take 170 BPM as being the red zone and knew that if I hung around this level long I would blow.

 

Now after trial and error I know that I can keep my HR between 168-175 for a long time... eg Cradle Classic my ave HR for the last hour was 172.

 

if I had been scared of 'blowing' I would have completed the race a lot slower.

[Brakkies Sport Fotos]

Racman.. See my pics.

 

 

 

Important for me is my ride "excertion" , its tells you how hard you rode that spesific ride.

 

 

 

Pic One is my calorie count and excertion

 

 

 

Pic Two = Is were to set it to show the excertion

 

 

 

Pic Three - Is the Polar "help", explaining how to read the excertion number and how much to rest (hours) to recover

 

 

 

popeye2007-10-23 04:27:44

[Wheelsuck]

Racman, HR Average like all averages are made up of two extreme points and is not effective for gauging fitness.

 

My suggestion is find out what youre zones are.

Then get a programme that adresses weight loss and speed, but I would suggest a more complete programme.  

 

The real guru's should be able to give you more specific advice thats just my take on it.

[racman]

Popeye - what Polar gives that info (I am using a 200 cad cycle computer)

[NotSoBigBen]

racman - the CS200 is not able to provide such 'sophisticated' information in my experience! Fine for trying to stay within zones that you have programmed but that's about it.

 

Of course others may disagree!

[NotSoBigBen]

Further to that, if you have 'a lot' of weight to lose as you indicate I would start there with diet etc. and worry about the faster with HR later on!

[scotty]

Of course others may disagree!

 

You think

[NotSoBigBen]

Scotty - But ................... apparently not yet!

[Cois]

I write under correction an meds.

The best zone to loose weight is 60% of max (or so they say) and to limit your energy intake.  If you burn more energy than you take in you will start to loose weight.  I am also trying to shed a lot of weight, so I know what you will go trough.  Good luck!

[Brakkies Sport Fotos]

racman, I know the 720 and 725 give you that. not sure about the rest. But go to the polar software and tick that "exertion count in use", if your HR have that, it will show on the front after you downloaded it.

 

 

 

You can see on my second pic.

 

 

 

I got my own "sport zone" at Nr1. That based on my Max heartrate. I will quickly make a pic of my setup.

 

 

 

and all the books I read said that the best "zone" to loose weigh is between 60 and 70% = fat burning zone

 

 

 

popeye2007-10-23 05:23:33

[racman]

Further to that' date=' if you have 'a lot' of weight to lose as you indicate I would start there with diet etc. and worry about the faster with HR later on![/quote']

 

Thx BB, lost 2.5kg last week but why do I have to focus on one or the other? Why can't I focus on both. Sure, with the extra weight serious hills are difficult and slow to ride up, so I can either:

 

a) wait until I lose enough weight so that it is easier to ride up the hills or

 

b) still train on hills so that as I get stronger AND lose weight I have a dual benefit. (a) is easier and b) is painfull but no pain no gain (and the gains are bigger).

 

My weekly training currently comprises of:

 

Sat - Race (long ride) or LSD of 80-100km

Sun - LSD or recovery ride of 50-60 if raced on Sat

Mon - Rest

Tue - Undulating course (quite hilly) (30km)

Wed - Fast & Flat - (30km) try and TT the route

Thur - Hill work

Fri - rest

 

Any comments/suggestions ?

racman2007-10-23 05:21:16

[racman]

and all the books I read said that the best "zone" to loose weigh is between 60 and 70% = fat burning zone

 

Thx popeye, but damn it's boring always riding at 60-70% (not to mention sloooow !!)

 

 

[Brakkies Sport Fotos]

its not about how fast you go.

 

 

 

Ride small blade and try get to 70%, ride big blade and get to 70%

 

 

 

two completely different things.

[Cois]

Q:  Do you want to loose weight or look like me for longer?

[NotSoBigBen]

Pops - hoe gaan dit met die 'blou pilletjies'? Onto my second bottle!