Training & Nutrition - Paint me red and call me the caboose... improving HR recovery time

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mjdwyer23
03-21-06, 02:39 PM
Hey Everyone-
I just started racing road with my university's cycling team. I've been riding for about 3 years recreationally with a knack for hard rides. Now that we are doing a lot of crits, I find that I can't recover quickly enough to charge hard with the pack on prem laps (and, more times than none, get dropped). I finished the crit last sunday near the back of the pack but my heart rate was really high (avg 23 mph). What can I do to decrease the time it takes to get my heart rate down after a climb or a sprint lap? Lots and lots of intervals? I know it's the beginning of the season and the end of winter, so I'm not expecting to be awesome right away, I just need some help!! Thanks guys and gals

Az B
03-21-06, 08:01 PM
Lots and lots of intervals?

There you go, you have your own answer.

A specific training schedule can make the process a lot more efficient.

Az
gmoneyhobbit
03-21-06, 08:28 PM
what would be a good interval split?

pedex
03-21-06, 09:14 PM
interval split depends on your current fitness and what your trying to do, not a bad idea to mix in a fair amount of tempo work at higher HR's either

at first your talking seconds to maybe minutes, later its minutes--10-20mins maybe, not uncommon for people to do 2x20's or 3x20's plus excursions past LT during them sometimes

if you cant recover fully overnight and you dont have a decent base, get a decent base first
mjdwyer23
03-24-06, 08:12 AM
Well I figured out my problem, bacterial pneumonia. Looks like I'm going to be off the bike for a while. Bummer!