Road Cycling - "Training" heart rate

I've heard the general formula for learning your 100% heart rate is 120 minus your age.

My resting heart rate is 58-59, probably a bit lower.

When I'm riding outside, etc, I don't want to use a monitor, I just judge it by myself. However, when riding a trainer in the house, I'd like to be able to track where I need to be, it's harder for me to tell in that condition.

I'm 6' about 200lbs, so I'm trying to drop more weight for right now. Can anyone give me advice for where I need to be? I've ran across sites for optimal aerobic rates, weight loss, etc. .

Thanks!

120? You mean 220. Throw that formula out the window. Their are too many variables that affect your max HR. Like my friend has a max reading of 212 and he's 16 yrs old. My max is 205-ish and according to the fourmual (me being 17) that's pretty close but my friends is totally different. I find it hard to beleive it's that high since I am a slightly better cyclist than he is. A sure-fire way to find your max HR (and the same way my friend and I used) is to find a long steep hill and FLOOR it to the top. You should be blurry eyed and unable to move your legs anymore and you should look at your HRM or if yours records your highest HR use that and it should be very close (within a few beats) of your max HR. This is hard to do since most people aren't in shape enough, both mentally and physically, to get to that extreme point of physical exertion. It is going to hurt alot but that's what It's going to take. You could estimate it with using a formula if the "hill" doesn't help you find your max HR. As far as training with a HRM, if you aren't racing you should aim for 70%-80% which is the aerobic range. Slower than that and you are just burning calories (so if weight loss is your goal, slow riding will be better since fat burns at lower physical intesities than carbs and protein). Faster and you will work your anerobic systems which is good to do everynow and then. Hope this helps!

Forget max heart rate. Instead, find out what your lactate threshold. If you're interested, I can tell you how to determine it and how to use the information.


Originally posted by kewlrunningz
120? You mean 220. Throw that formula out the window. Their are too many variables that affect your max HR. Like my friend has a max reading of 212 and he's 16 yrs old. My max is 205-ish and according to the fourmual (me being 17) that's pretty close but my friends is totally different. I find it hard to beleive it's that high since I am a slightly better cyclist than he is. A sure-fire way to find your max HR (and the same way my friend and I used) is to find a long steep hill and FLOOR it to the top. You should be blurry eyed and unable to move your legs anymore and you should look at your HRM or if yours records your highest HR use that and it should be very close (within a few beats) of your max HR. This is hard to do since most people aren't in shape enough, both mentally and physically, to get to that extreme point of physical exertion. It is going to hurt alot but that's what It's going to take. You could estimate it with using a formula if the "hill" doesn't help you find your max HR. As far as training with a HRM, if you aren't racing you should aim for 70%-80% which is the aerobic range. Slower than that and you are just burning calories (so if weight loss is your goal, slow riding will be better since fat burns at lower physical intesities than carbs and protein). Faster and you will work your anerobic systems which is good to do everynow and then. Hope this helps!

Get yourself a copy of "The Heart Rate Monitor Book for Cyclists" by Sally Edwards and Sally Reed. It tells you about anything you would want to know about training with a HRM and helps you set up a training schedule. You can also check out the similar books offered at www.roadbikerider.com HRM has been a big help for me. Enjoy!

my max heart rate is at LEAST 210 (that's the highest i've ever seen on my HRM).... by that 220 formula i should be 10 years old LOL. (I'm 23)

Heart rate monitoring has been pretty useless for my biking... but i think it's cuz i bike for fun more than anything else. For fitness I run, so I do all my "training" on the run.

If you aren't using a HRM, the 220 - age formula may be close enough... I think it's usually within +/- 5%. Gawd knows I don't think you could determine your actual max HR without one...
If you're interested in zones, go to Sally Edwards Web-site (http://www.heartzone.com/index.shtml) and click on the Heart Rate Calculator link. If you're trying to lose weight, focus on aerobic endurance work. Long, slow distance will work wonders. Short, slow distance may have to suffice while you're trainer bound.

I'm 6' about 200lbs, ............... weight for right now. Can anyone give me advice ............ weight loss, etc.

If your goal is weight loss then you want to work longer sessions at the "fat-burning zone." Roughly, 75% of MHR. Go "google on" fat-burning zone"-- plenty of info out there.....

Thanks all, and yes, I meant 220.

I've lost over 30 just from riding. Right now I can't ride outside b/c it's just too dark when I get off of work. Twice a week I go to a spin class, but as for riding a trainer in doors, it bores the hell out of me. So, I figured a monitor might help.