HeartRates and Time-Trials

[kappa_italia13]

I am just curious. What is the optimal % of max. heart rate to do an individual time trial?

[lukylukecyclist]

It depends on the lenght of the trial.
For example, if you are going to do a one hour time trial your heart rate will be aproximately around your anaerobic threshold, which could be 85-93% of your maximum heart rate.
The more time you ride, the less heart rate you will able to mantain on average during the trial.
I will pleased to reply you exactly if you let me know the length of the time trial in which you are interested.
Greetings from Spain;
Lukylukecyclist

[JBBOOKS]

I think it's an individual thing. If you need to go full out for one hour, you should know the highest heart rate YOU can maintain for that time, based on your prior training. That would be your answer.

Anyone else have an idea?

[my58vw]

The first poster is right, it is your LTHR which is about 85% if I remember right.

[Guest]

The first poster is right, it is your LTHR which is about 85% if I remember right.

LTHR will depend on how fit you are. If you're unfit, it can be as low as 70%. Very fit people (like Lance Armstrong, for instance) will have LTHR at 93%.

Koffee

[kappa_italia13]

The time trials i will be doing are going to be very short, since I am only 15 years old, and just beginning cycling. They will be anywhere from 10km-30km, with most being in the lower end of that range. So i guess i should be going at a pretty high % of heart rate. I will experiment before the races, and see what works best for me, but thanks for the approximate numbers, so i have a starting place to begin.

[Guest]

1. See your pediatrician first before beginning any exercise program.

(I had to say it because we're taught to say that to people beginning an exercise program)

2. If you're just starting with cycling, you'll definitely want to work up to the level where you're going at a pretty high percentage- there is going to be some serious training time.

Unfortunately, you've just slightly missed out on the phase of training for younger athletes, where they are supposed to cross train for overall development. But it's not like all is lost either. You're still young, and you're not too far behind, and (I assume) you are male, so you're still growing. Because you're still growing, your bones and muscles will be adversely affected if you try to do too much at once- hence the need to slowly train yourself up to the point where you are physiologically able to reach high intensities.

You will probably need a coach, and you'd really benefit from getting a coach, especially one who specializes in training adolescents. It's not like you would need one full time... just one that can get you started and outline a path you can follow for your training so that when you are ready to race, you're fit enough to train, and you aren't doing some long term damage to yourself by training at too high an intensiy, or with too much load on the muscles- both which can negatively affect your overall growth and/or your muscle growth.

Good luck.

Koffee