Training & Nutrition - Dialing in my HRM
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I turned the volume off on my [recently purchased] HRM. Why? Because in a 2-hour ride yesterday, I was only in my "own-zone" for 4 minutes and the thing just beeped away! How can I dial in my HRM w/o the use of the generic chart that determines my max, min and avg. zone? Will Sprints/intervals help me gain an accurate max? Should I run XX distance to make a determination?
I'm supposed to be at 177max. I spent my entire ride right around there. Yesterday was no different than any other ride in terms of speed, course etc. As a result I'm guessing my max should be around 190 or so. Understandably, naturally P@lar is not going to offer any "off chart" advise. Can anyone make a sound recomendation? It's an F-11 btw. Thanks, Mike
07-27-09, 09:31 AM
I'm supposed to be at 177max. BS. You're not "supposed" to be anything. To paraphrase Popeye, you are what you are. The so-called "formulas" to predict MHR are based on averages and are thus worthless for any particular individual.
As a result I'm guessing my max should be around 190 or so.
I'd use this for now. To get an accurate fix on MHR you need to test for it. Either in a physiology lab or a self test. You can also estimate it as you've somewhat done. There are plenty of books & articles that can help you do this more accurately. Also check out the 2x20 sticky thread in this forum.
Thanks Dan. Just read the sticky and it seems to be what I was looking for. There is a question of following something like this and accidentally "blowing a fuse." As mentioned, I maintained a pretty high rate throughout my ride, one that I can only assume has been my norm. So I know I must be higher than the "chart" anyway. Will take this slow and methodically to ensure many years of cycling. M
07-27-09, 01:22 PM
There is a question of following something like this and accidentally "blowing a fuse."
Only if you have some sort of circulatory defect or are terribly out of shape. If you're in normal good shape (for a cyclist) then it's just a bit difficult, nothing more.
Ignore the 220-age Max HR formula, it is useless.
07-27-09, 02:26 PM
Yeah, the formula is not reliable. According to the formula, at my current age of 26, my max HR should be 184. I can hit 205 no problem, and maintain 175-180 all ride long.
07-28-09, 08:40 AM
Just to be clear, it looks like you are aware you can change the default settings for your zones on the F11, and you just don't know what you should set it to, right?
Also, I'm not quite clear on your usage of "max." Generally, "max HR" means the highest you can possibly get your HR at maximal effort (e.g. after repeated full-out uphill sprinting). The setting in the F11, however, is a suggested upper training threshold--something completely different, which probably corresponds to maybe 75% of what the F11 guesses your max HR to be.
Furthermore, I don't think the F11 is cycling-specific (F stands for fitness), and max HR and training thresholds are sport-specific, so that's something else to consider. Furthermore, your desired HR for training will vary based on if you are base-building, tempo-riding, doing anaerobic training, etc. I suspect the number they dial in by default corresponds to zone 1 or 2 running (not cycling) according to population averages with the gender, age, height, and weight you have in the settings.
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