Training & Nutrition - What are your stats...

Share your stats, good and bad, with everyone...

Weekly Mileage: 200 miles (I'm a commuter)
Resting heart rate: 42 (36 is my all time low)
Max heart rate: 181 (made it to 185 once)
Sustainable speed: 19mph on long rides
Max speed: 50mph (downhill with a tail wind)
Uphill speed: 4-15 mph (4mph on the steepest parts)
Uphill heart rate: 160s (170-175 I'm really gasping!)
Typical heart rate: 150s on long rides
Recovery time heart rate: usually 1 minute

What's yours?

Weekly Mileage: 450+ km at midseason
Resting heart rate: 44
Max heart rate: 186 (Conconni test this winter)
Sustainable speed: 50 km/h [depending on the what you mean]
Max speed: 58 km/h level sprint with a headwind, 98 km/h on a downhill
Uphill speed: Depends on grade/length
Uphill heart rate: Depends on grade/length
Typical heart rate: Depends on the ride. 110 avg for a recovery ride to 140 average for an uphill hammerfest
Recovery time heart rate: Depends what you mean, but somewhere near 60 seconds.

BTW, if you've seen 185 BPM recently, then that's your MaxHR

C'dale, looks like we've got a lot in common.

Weekly Mileage: target 100 miles, sometimes I manage more
Resting heart rate: 42 typical
Max heart rate: 183? (estimated, 179 max observed)
Sustainable speed: ~19mph av, 30 mile ride, rolling terrain
Max speed: 47mph (3 mile steep downhill)
Uphill speed: too many variables to answer meaningfully
Uphill heart rate: 165 for sustained climbs
Typical heart rate: 150-160 for after work 30 milers
Recovery time heart rate: Doesn't matter what you mean, my answer is more than 1 minute ;)

You're right roadbuzz. We must be twins. Isn't that strange. What kind of hills are there in VA? Oh and that last question about recovery - I meant to reveal how long between attacks or after a hill does it take for your heart rate to recover.

Cannondale

Originally posted by cannondale
Share your stats, good and bad, with everyone...


I ride three times a week.

I try to ride during my lunch hour, which I get in about 8 miles as I ride to do all my errands, a good way to get some riding in, I try to go all out during these short rides and sprint the last mile back to work, usually around 23mph

Heart rate? lowest resting that I can recall is 56, the nurse was worried...;) she had to check it a couple times, not sure of the highest.

Fastest speed, well I just put on a Vetta computer and a slight down hill ride I was able to get up to 33mph but that is over a very short stretch, just across a four lane and up under an underpass, so I'm hoppin' to make it up that fast.

I'm hoping to add a longer ride each weekend on top of the short trips during lunch and maybe a ride every other day after work, but right now I'm recovering from a very sore left ankle...stupid walking accident - not bike related...

G2

'dale,
regarding hills around here, you can get an idea by looking at my Skyline ride (http://www.bikeforums.net/showthread.php?s=&threadid=10059) post in the General Discussion thread. I get into hills if I head west. If I head east, it goes from flat to flatter. Kind of like Boulder, I guess, but on a much smaller scale. Also, after this week-end's ride, I think my climbing heartrate on sustained climbs is probably closer to 155-160. My anaerobic threshold is right around 165, and if I climb too long at that rate, I'm kaput for the rest of the ride.


Originally posted by Gary W. Graley
Heart rate? lowest resting that I can recall is 56, the nurse was worried...;) she had to check it a couple times, not sure of the highest.

This happened to me once when I was giving blood. It was mid-morning... my heart rate is generally up in the "normal" range by then. Anyhow, the nurse put my arm in a machine that checks BP and pulse, and it's taking forever. Finally it beeps. I don't know what's going on, but the nurse says "that can't be right." So he grabs the stethescope, puts it on the crook of my arm and looks at his watch. After about a minute he says "yep, that's right" and he asks me "do you run a lot or something?" and he hands me a little card with my BP and HR. 42! It made my day (and I still have the card).

Lance Armstrong has a healthy record of 32-34 resting heart rate!
Isn't that so great? I mean it's like most of us here only have a 40+ resting heart rate. Imagine what the nurses would be doing if they don't know who Lance Armstrong is when they see the super-low resting heart rate. I guess they would be stroking his chest ( with the iron of course) !

I heard you should check your resting heart rate just before you wake up from a nap or night's sleep. You know that moment when you have to decide to get up or hit the snooze button. That's when you should take your resting heart rate. Do it several days in a row for an accurate number. If it's higher than your baseline range then you could be over training. I have yet to get to that point!

Cannondale

Roadbuzz, nice pics of the skyline ride. You do have hills there! Seven percent is a nice climb! Where are the shoulders on the side of the road? The roads look great for riding but I'm on that white line if there isn't any shoulder. Looks like a really nice ride.

Cannondale

Originally posted by cannondale
I heard you should check your resting heart rate just before you wake up from a nap or night's sleep.
I find this to be very difficult. But that's just me. :D

Weekly Milage: 100-150 mi.
Resting heart rate: 45
Max heart rate: 186, observed this spring
Sustainable speed: 19 mph ave, solo on rolling terrain - 25 to 40 mi.
Max speed: 51 mph 10% downhill
Uphill speed: 7-18 mph, 12 mph on 4-6% grade, 3 mile hill
Uphill heart rate: mid-160s (170-175 I'm really gasping, too)
Typical heart rate: 145 - 155 ave for 1.5 to 2 hours - 154 in Sunday's race.
Recovery time heart rate: Never checked.
Anerobic Threshold today: 158 to 164 bpm
Anerobic Threshold April 1: 150 to 155 bpm
Anerobic Threshold last October: 163 to 167 bpm

However, it's very difficult to compare without the following info:

Age: 41
Height: 5' 9 1/2"
Weight: 165 lbs. - need to drop about 10 (already lost 40)

Bike: Fuji Team - 18.5 lbs. w/ pedals

Woody,

Those are pretty impressive numbers. Not sure you need to lose 10 more pounds though. I'd say 165lbs is pretty good for your height. That's about like Lance's (height/weight).

How did you find out your Anerobic threshold? Why does it change so much? How do you bike uphill so fast? I'm about 4-7mph on a 7% climb. Gasping for air!

Cannondale

Cannondale,
With stats like that you should climb great (referencing your other post about your lunchtime rides). My stats are not up to where they should be, but here is a friend of mine and a typical Cat 1 racer in southern calif - http://www.cyclesveloce.com/name_results.asp?MemberID=97 - he got injured in a crash this year so he hasn't raced a lot - here are his last years stats check them out!!!!! - http://www.cyclesveloce.com/race_results_search01.asp?MemberLast=Szkalak%20%20%20%20%20%20%20%20%20%20 . He rides 550-600 miles a week and his words of wisdom are "pattern yourself after the European pros - who are the BEST cyclists in the world. On a light day, train LIGHT, on a hard day, train HARD. This is the problem with most Americans - they train too hard on light days, they train too light on hard days."

Cannondale, I forgot, you should also ask how the bikes are setup. You can tell you are getting in shape if you can spin what the Pros/Cat 1's spin - 55x11, or 56x11 - up to 135 gear inches - which is good for 45-48 MPH.

Originally posted by cannondale
Those are pretty impressive numbers. Not sure you need to lose 10 more pounds though. I'd say 165lbs is pretty good for your height. That's about like Lance's (height/weight).

How did you find out your Anerobic threshold? Why does it change so much? How do you bike uphill so fast? I'm about 4-7mph on a 7% climb. Gasping for air!

I think Lance's racing weight is about 159 lbs. I'm carrying a modest spare tire around the waist, and I'm small-boned.

Anerobic Threshold. . . This is no easy thing to discover, but with an HRM and experience you can get a good idea of where it is. AT is the point at which your body goes from its aerobic engine (cardiovascular provides sufficient oxygen) to the anerobic engine (chemically produced oxygen with lactic acid as a byproduct).

In a lab the white coats will put you on a machine and take blood samples as you increase your workout intensity and determine when lactic acid starts accumulating in your blood.

Moving along. . . with an HRM you are looking for the point where you're not gasping, but breathing heavy. You shouldn't be able to talk, maybe utter a few words. It's a pace you should be able to maintain for several minutes, or longer, and you may feel slight pain in your legs. It's the point where 1 or 2 more beats will leave you gasping for breath and your legs will start to burn. If you're looking for your AT, I suggest you go to a long hill (1 - 3 miles) with a moderate grade, one you can use a 80+ cadence and won't send you anerobic.

Your AT moves up and down and will be lower at the beginning of the season. What makes you fast is your ability to produce more power while staying aerobic. The good thing is that with training you can move your AT up. When your AT is higher, you are going faster - on the flats and up the hills. But. . . you must train specifically to move your AT up. Lots of saddle time alone won't do it.

Since I can't do 200 miles per week - time will not allow - I work on moving my AT up all season with intervals and riding as long as I can in my AT zone on every ride. Note: you must ride in your AT zone to move your AT up. Max efforts - anerobic - will not necessarily raise your AT, nor will hundreds of miles in your endurance zone. AT intervals are intense and can be done on a trainer, on a hill, or on the flats.

Whoops, was gonna ask a question, but I see it's been answered. :eek:

My blood pressure: 120/75 (or something like that). :)