Training & Nutrition - LT/ AT test

just wondering how you pick a number you think you can sustain?

as an example when I was able to train before injury I could do an hour and 120 mins in the high 140's usually around 146to 148

so is there any scientific way to figure this out or is it a bit of trial and error

would trying to sustain 165 be too lofty of a goal?

use the search function on BF is your best bet. ;)

Joe Friel's 30 minute time trial test is what i discovered most feel is the best option for finding your LTHR. warm up, then start the TT, after the first 10 minutes hit lap, take the AHR of the last 20 and that should be near your LTHR. remember it is a TT effort so you must be pushing your limits. later.

The Friel one is good, as is the carmichael one. They both give comparable results, and are both pretty painful to do, if you do them right.

so is there any scientific way to figure this out or is it a bit of trial and error No, and yes. And bear in mind, its tough to find the "real numbers" if you are coming off a layoff, or try to "test" too often without sufficient rest.

I did a VO2 test (http://www.photoscene.com/kimandsteve/283/vo2-test-results)... and have a video (http://www.photoscene.com/kimandsteve/289/vo2-testing-video) of part of it too.

I had done some of the other tests which had overestimated it somewhat. After having the VO2 test I've paid a lot of attention to it and have come to realize it was spot on.

Based on what I've read, I think my LT/AT is right around 180 bpm. Maybe a bit lower, like 178, but pretty close. That said, when I climb my local big (ish) mountain (Mt. Diablo), my average HR is 184 over the 77-minute climb. Does it sound reasonable that I would be able to ride at about 2 or 3% OVER my LT/AT for 77 minutes in the middle of a 4+ hour ride?

I should also note that my max HR is 200 bpm on the bike and 210 bpm running. Using the 210 bpm figure, my 180 LT/AT figure is about 86% of my max HR.

Am I missing any big pieces here?

Thanks.

Based on what I've read, I think my LT/AT is right around 180 bpm. Maybe a bit lower, like 178, but pretty close. That said, when I climb my local big (ish) mountain (Mt. Diablo), my average HR is 184 over the 77-minute climb. Does it sound reasonable that I would be able to ride at about 2 or 3% OVER my LT/AT for 77 minutes in the middle of a 4+ hour ride?

I should also note that my max HR is 200 bpm on the bike and 210 bpm running. Using the 210 bpm figure, my 180 LT/AT figure is about 86% of my max HR.

Am I missing any big pieces here?

Thanks.

Go with at least 184 bpm as you threshold heart rate.

I did a VO2 test (http://www.photoscene.com/kimandsteve/283/vo2-test-results)....

I realize that I could SEARCH this but you have recent info, so please:

1. What type of clinician, doctor, whatever does this?, and

2. How much does it currently cost?

Thanks.

This (http://www.xtremeo2.com/vo2assessments.html) is who I did it with. It isn't anything super fancy... they hook you up with a mask to a computer that measures your gas exchange rates, then put you on a computrainer and ramp the effort up in incremements until you pop. I want to say I paid $250.