Originally Posted by
Irvent
I'll have to check out friels book. It seems as though I've finally found an interest where just trying harder, pushing harder, working longer isn't going to be the best way to improve, so I better get some idea of what holding back means and how to implement it correctly.
Yes. Don't worry too much about your MHR. It varies. If you can hit 200, or 210, or 220 without dropping dead that's fine. My own MHR is at least 25 beats per minute higher than the age-related formulae tell me it should be. As others have said, your resting HR seems high but that may be temporary if you have only recently taken up exercise.
More long, steady rides in HR zone two is what I would prescribe. Intensity is great, but you need an aerobic base on which to build. A couple of times each week, try spending > 2 hours on the bike while keeping your HR below 140. Don't worry if that means you're going slow. You'll find that you build stamina, and that your resting HR falls as your lactate threshold rises.