Flat enough?

[derath]

I have been trying to figure out the best way to test my HR. I don't own a trainer so that is out. I have rollers but I am still getting used to them, so they are not a good way to try and do the 2x20 test that is a sticky etc.

So I have the following route. It is right off of my neighborhood. While not flat. It is probably the flattest I can find in my area. It is quite hilly around here. On the plus side there is a traffic light at each end, but otherwise there isn't a stop sign or anything to keep me from moving for its entire length.

But is it flat enough?

http://www.routeslip.com/routes/26830

-D

[Carbonfiberboy]

I'm not sure that really flat matters. Windless doesn't even matter. Just go hard. Warm up for at least 30' in zone 2, including two 1.5' intervals near the end of the warmup. I'd start the test at the bottom of the dip, from a standing start, immediately after the warmup. Go as hard as you can to the stoplight. Average HR should be very close to LT.

[ericgu]

Carbonfiberboy gave good advice.

I thnk the course is fine. A few tips:

1) Don't start too fast - you should take about a minute to hit top speed/exertion.
2) Don't push the pace when the hill gets steeper. You won't have any extra to give, so you'll have to slow down on the hills.
3) Take 10 minutes to recover between the efforts.

If you wanted to, you could do the Carmichael version of the test which is only 3 miles long. That would let you start on the flat part just after a mile on the plot. It's a slightly shorter test, so the average heart rate will be a bit above the LT (say, 3-8 beats), but it's not enough to have much effect on HR ranges.

Either way, it's going to be very painful.

Finally, doing these tests is a learned skill, so don't expect to be able to do it perfectly the first time. I generally do better on my second effort rather than the first one.