Training & Nutrition - HR Zones

I know this has been discussed a 1000 times, but I can't find the answer I need in the search. Hopefully Koffe can give me a good one. How often frequently should I ride in the anaerobic zone vs. aerobic? Which one more often? How should I rotate them?

The distribution of time in the aerobic vs. anaerobic levels depends on your training objective. What are you trying to do -- lose weight, build endurance, push up your lactate threshold to go harder in sprints... what?

Very true- what are your training objectives?

KB

Originally posted by bbarend
How often frequently should I ride in the anaerobic zone vs. aerobic? Which one more often?

bbarend, I have a feeling that you will spend considerably more time in your aerobic zone than in your anaerobic zone. :) Less painful (just think about intervals), while you can still get some decent cycling done. ;)

But seriously, it will be interesting to see how this thread develops. There is a great deal to learn.

Just out riding and goofing around you'll make frequent forays into the anaerobic zone. If you're talking about an anaerobic/lactic threshold workout, I'll say once a week, generally in the form of a really fast club ride, or anaerobic intervals.

so would anaerobic be all out race pace riding and aerobic be easier and not as heart pumping?

The only way to gauge it is to pay attention to your body and know when you are going anaerobic. If you get a LT / VOMax test done then you could know what specific HR range you should be in, but it is pretty easy to learn to feel your body telling you. Burning legs and shortness of breath are the two dead give-aways.

I notice as I ride my body will cross a certain threshold if I gradually up the pace. It's like the change in a horse's gate. In other words at a certain point my system goes from being comfortable with my energy output to beling less comfortable. My legs will begin to burn a little and my breathing will go from naturual to panting to a bit labored. I am starting to know where to pace myself to keep myself under my threshold.

It's not only a very personal issue taking into account genetics, current cardio fitness level, hormone balances, ability to recover and so on... but even within the individual there is variation due to nutrition, stress levels, lactic acid levels and so on.

In *my* opinion it is a good idea for the normal human type to limit hardcore anaerobic session to once or maybe twice a week.

There is a reason bobybuilders are so attracted to steroids and it isn't just the androgenic side... its also recovery. Recovery is what lets someone stress the body again without damage.

So in conclusion... you gotta learn where your zone between an/aerobic is and train accordingly... and you also gotta know yourself so you can push outside the boundries (to broaden them hopefully) without over-reaching or overtraining.

Here's some good reading:
http://www.cptips.com/ovrtrng.htm
http://www.sover.net/~timw/overtr.htm
http://www.maxsportsmag.com/healthnutrition/issue17/17hn2-2.htm

cAPS

Ok that makes some sence, thanks.

I'll tap into anerobic once maybe twice a week.
Todays ride consisted of a handful of standing hill climbs with a handful of in the drops on the flats getting it all out. Both of which spike my %/max into 90-95%/max.
I"m only good for an hour maybe hour and ten minutes when I ride like this.
It does improve my overall ride/endurance/average speed greatly.
Proper fueling is so important when going into the aneorbic stage. The muscle glycogen needs to be replenished.
Done properly, it has great benefits.

I am more anerobic on the MTB with the interval climbs and sprints and more aerobic on the road bike except for hills. I can sustain an anerobic road ride for about an hour. When I ride strictly in my aerobic zone I still feel tired, but the feeling is different. I really want to increase my average speed on the flats. Thanks for all the responses.

Hmmmmmm... if you're getting tired with the aerobic rides, I would have to say you haven't worked on creating a good aerobic base. I see this all the time- people training at high, anaerobic pace, but can't walk slowly up a flight of stairs without getting winded.

Low VO2 max.... low aerobic threshold.

Before you can think about training to get faster, you'll just need to work on building an aerobic base, and that means long, sustained flat road riding aerobically for 2- 3 months, depending on how many months you train out of the year. As you train your aerobic base, you will see a slight increase in speed- towards the end of your base training. From there, you'll move into tempo training rides, where you'll pick up the pace and build on speed, and that takes another month or two. Add in hillwork for another month, then the next month, add in interval rides, and finally, you'll throw in the power training. There's a whole training program and method to the madness, so if you're wanting to get faster, take 9- 12 months and follow this program, and by next summer, you'll be much faster and fitter.

Drop me a line in November, and I can help you get a program started that takes you from November into June.

Koffee

Thanks Koffee. I will touch base with you in November. Until then I stay as aerobic as possible.

Originally posted by Koffee Brown
Hmmmmmm... if you're getting tired with the aerobic rides, I would have to say you haven't worked on creating a good aerobic base. I see this all the time- people training at high, anaerobic pace, but can't walk slowly up a flight of stairs without getting winded.

Low VO2 max.... low aerobic threshold.

Before you can think about training to get faster, you'll just need to work on building an aerobic base, and that means long, sustained flat road riding aerobically for 2- 3 months, depending on how many months you train out of the year. As you train your aerobic base, you will see a slight increase in speed- towards the end of your base training. From there, you'll move into tempo training rides, where you'll pick up the pace and build on speed, and that takes another month or two. Add in hillwork for another month, then the next month, add in interval rides, and finally, you'll throw in the power training. There's a whole training program and method to the madness, so if you're wanting to get faster, take 9- 12 months and follow this program, and by next summer, you'll be much faster and fitter.

Drop me a line in November, and I can help you get a program started that takes you from November into June.

Koffee



Hmm that happens to me somtimes... what is the difference between the 2? anaerobic vs aerobic? and how does it happen on the bike? I have a nice Polar HR monitor and I dont think that I am using it to my advantage. I want to not only get faster but I am first wanting to lose weight and get in better shape. are there any good books anyone can recomend?



Koffee do you charge for your program?:D :D :D

Nah, no charge- it's part of what I do anyway, so it's never a big deal for me to help people out. I get something out of it on my end anyway- if I ever ask for a testimonial for my certifications, just be ready to write one out! Lots of sick gushing would be nice... ;)

The difference between aerobic and anaerobic exercise is that aerobic exercise is done in the presence of oxygen and uses fat as its primary energy source, while anaerobic exercise is done when there isn't enough oxygen present to meet the body's demands, and uses carbohydrates as it's primary energy source.

You'll notice you're anaerobic when you start to feel a little winded and out of breath- that's your anaerobic threshold- the point where you begin going into oxygen debt from exercise and lactic acid begins building in the blood. Until you slow down and catch your breath and the breathing becomes even again, you'll remain anaerobic.

Books to read:

"The Heart Rate Monitor Book", by Sally Edwards
"High-Tech Cycling", by Ed Burke
"The Cyclists Training Bible", by Joel Friel
"Periodization Training for Sports", by Tudor O. Bompa
"Periodization: Theory and Methodology of Training", by Tudor O. Bompa
"Heart Zone Training", by Sally Edwards


Those are good starter books for you.

Koffee

Originally posted by Koffee Brown
Lots of sick gushing would be nice...


Thats what I usually do after spending too much time in
anaerobic zone. . .
so Koffee, when you want a testimonial you want us to
hurl?

Marty

Koffee ...

Although I did not start the thread I appreciate you sharing your knowledge. It has been informative to me.

Thanks!

when you want a testimonial you want us to hurl?

Yep. Hurl until you have nothing left on your insides!

;)

It's always good to share the knowledge with people who want to make some informed decisions for their training. No problem at all...

Koffee

P.S. BTW, I'm a youngillini myself. ;)

I found this topic interesting, since i am wondering if i am riding with too much effort for my age and conditioning. I am 45 and have been riding regular for only three weeks.
I calculated my max HR at 184, i weigh 167 lbs.
I have started using a HR monitor the last week or so. My 70-80% should be 131 to 146.
If i exceed that am i in anerobic? I feel ok maintaing about 150 or so and don't feel to stressed. When it gets near 160 or more I really feel the stress. The max i have seen is about 174.
My last ride of 45 minutes i spent 30 minutes above my target of 70-80%, the average was 151 for the whole ride. do you think I am pushing myself to hard and should back off a little?
I am new and learning, but willing.
thanks

crap, if you call that pushing than i must be going WAY to hard. my max is 182 and i usualy ride at 160-170 a and have maxed out at 179. maybe i need to back off?

About 9 months ago I bought a polar HR and punched in my info and it gave me Min hr-119, Max hr-158. I have been riding since then, just as koffee suggested, staying within my range (if it started beepin, I backed of).
Now I can ride without getting out of breath but It keeps beeping at 158 when I feel I could let it go higher, should I change the Max hr level and how would I know where to change it?
I think I'll take a look at those books