Can't get out of Z4
#26
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As for days off, three on and one off I'd decent if you're wanting to get back in shape. In fact, if you're really out of shape, it could be too aggressive.
The body needs days off to consolidate training gains and make repairs.
Keep riding and you should only get better and, please, try to enjoy yourself along the way.
The body needs days off to consolidate training gains and make repairs.
Keep riding and you should only get better and, please, try to enjoy yourself along the way.
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Keep the chain tight!
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Crap! I've been following the wrong zone chart.
#28
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I have no clue what this Z4/Z5 stuff is about. What am I missing?
#29
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It's your heart rate. Where I live there are NO other bikers around and I use hr in place of another rider to push me. It tells you how hard you are pushing and if you really get into it you can tell if you're over or under training. I may have this backwards but if I remember right if you're overtraining your heart rate will be lower with the same perceived effort. Like if you climb the same hill every day your hr will be lower and that means you're overtraining. Now they use something called lactate threshold to do similar but I think you have to go someplace to measure it. Back in the day all we really had was hr. Z4 is 80-90% of max hr and Z5 is 90%+. Z4 is pushing pretty hard for a mere mortal but in my case I am in Z4 all the time and I think it means I'm fat and out of shape.
#30
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Zones need to be adjusted as one gains or looses fitness. Max heart rate never changes or changes very little over time and so zones based on max heart rate cannot change.
Lactic threshold is a great measure of fitness and is highly trainable. Zones based on LT can be adjusted accordingly as fitness improves.
A 10k or 20k time trial can be used to test LT. It is simple and many websites document how to do it.
-Tim-
#31
Yo
Thread Starter
Zones need to be adjusted as one gains or looses fitness. Max heart rate never changes or changes very little over time and so zones based on max heart rate cannot change.
Lactic threshold is a great measure of fitness and is highly trainable. Zones based on LT can be adjusted accordingly as fitness improves.
A 10k or 20k time trial can be used to test LT. It is simple and many websites document how to do it.
-Tim-
Lactic threshold is a great measure of fitness and is highly trainable. Zones based on LT can be adjusted accordingly as fitness improves.
A 10k or 20k time trial can be used to test LT. It is simple and many websites document how to do it.
-Tim-
#32
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Forget you ever heard of 220-age. It's useless for individual athletes, particularly masters athletes.
It isn't that complicated to find your LTHR. Ride a 30min TT. Take the 20 min highest average HR. Use that as your LTHR and base your training zones accordingly.
It isn't that complicated to find your LTHR. Ride a 30min TT. Take the 20 min highest average HR. Use that as your LTHR and base your training zones accordingly.
#33
Yo
Thread Starter
My problem is that once I get about 1/4 from the house my hr goes to Z4 and stays there for the entire ride, with short bursts of Z5 on climbs. You're saying I can find my LT with my hr monitor? I'm just riding 30-40 minutes right now.
#34
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Yes, you can find your LT with your HRM. Here's Joe Friel's method: https://www.trainingpeaks.com/blog/j...setting-zones/
#35
Yo
Thread Starter
Your heart rate goes to some level that you've arbitrarily set as Z4. You don't know if it really is Z4 until you do a proper test.
Yes, you can find your LT with your HRM. Here's Joe Friel's method: https://www.trainingpeaks.com/blog/j...setting-zones/
Yes, you can find your LT with your HRM. Here's Joe Friel's method: https://www.trainingpeaks.com/blog/j...setting-zones/
#36
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#37
Yo
Thread Starter
There is a long steep hill about 1/4 mile from my house that I have to climb on the way back and I have been up to 163 and being pretty tapped out so I just added a little to it that's how I came up with 165. But it's just a guess, I'm not sure my method is accurate. My actual max may be higher? How else can you find it?
#38
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I can set my zones manually, either by % max hr or Karvonen, what is Karvonen?
#39
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#40
Non omnino gravis
#41
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Oh yeah. There's a whole land of hurt beyond "pretty tapped out."
#42
Non omnino gravis
#43
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#44
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My goal is the No-Zone. Its the balance of heart rate, breathing, cadence, when all combined, that I drift off mentally. When I come back to my senses I cant recall the mile or miles I travelled.
#46
Senior Member
After reading all this, I still have no idea what z4 is about. Just ride a bike and forget about all these gadgets and figures. Some days I ride ten miles ,other days twenty.
#47
Senior Member
#48
Non omnino gravis
Tell me more about the olden times. Was everything in black & white? I was born after the invention of color.
#50
Senior Member
But to get back to the OP's desire to get in shape, I would simply advise him to be as active as possible; walk and bike as much as possible instead of driving. A lot of my biking is for transportation. I try to walk if my destination is within half a mile; If I have to go somewhere within a six mile radius, I use my bike if conditions and traffic are safe.
The miles add up and eventually help your overall fitness.