Road Cycling - HR Training Advice (Novice)

I am just getting into cycling. I bought my bike (Trek 1000) about 2 weeks ago and have put about 100 miles on it. I have a Polar 520 HRM.

My question is about my heart rate and training. So far on my rides my HR has averaged 150 bpm and spikes on climbs around 180. I'm not really sure what ranges I should be targeting.

Thanks.

I am just getting into cycling. I bought my bike (Trek 1000) about 2 weeks ago and have put about 100 miles on it. I have a Polar 520 HRM.

My question is about my heart rate and training. So far on my rides my HR has averaged 150 bpm and spikes on climbs around 180. I'm not really sure what ranges I should be targeting.

Thanks.

It totally depends on your goals. However, one thing if for sure, YOU MUST DETERMINE YOUR MAXIMUM H/R BEFORE YOU CAN SET ANY RANGE IN ORDER TO PLAN FOR ANY GOAL!

Do a test to determine your maximum h/r, then work from there. Search the web in order to determine the best method for you regarding determining your MHR. Do the test, get the number, and set your heart-rate ranges. Generally speaking, there are 5 h/r ranges - 50-60%, 60-70%, 70-80%, 80-90%, and 90-100%; although, you'll find many variations. If you are just starting, you will first need to build a base. Simply put, this means riding @ lower heart rate ranges - gradually increasing your time per ride. Do some research on the web, and all of that will make perfect sense, and you can go on from there.

Good luck! :)

isn't 220-age=max a good enough guideline?

As a personal trainer, I can tell you this. The target heart rate "zone" is the zone at which you will be burning the most fat calories. So using the Kervonen formula, you can easily find yours.

First, find your RHR (resting heart rate) Upon waking up is the most accurate. So find how many beats in 6 seconds and multiply that number by 10, or vice versa.

Now you have your RHR.

So use this formula.... (220-Age-RHR= Base)
Now...(Base x .65%+RHR= Lower Bound HR)
(Base x .75%+RHR= Upper Bound HR)

In between the lower and upper bound is where you want to be to start burning the most fat. Lower than that, and you are just burning calories. Higher than that you are training for endurance, and also burning up some muscle. Hope this helps.

Abel M.

After starting to read my Cyclist Training Bible (Friel), I've figured out that max hr is a little irrelevant and the zones should be established from your Lactate Threshold Heart Rate...the hr at which you become anerobic. Dunno for sure, just what I gathered.