slvoid

According to a few sites, my maximum heart rate should be 191-195. I hit 201 last week and it didn't really feel good. Anyway my question is, is it safe to ride at 180-185 bpm for hours on end? or does that means I'm out of shape?

BigSean

For me I like to be about 155 for the hours on end rides. Ive had my HR up to 196. Climbing I like to stay below 175, but sometimes go past that. Getting my HR to high makes me tired and zapps my energy.

grahny

My max is 186... I usually hit it for about 10-15 seconds before I start getting tunnel vision and feel like blacking out (if I'm doing intervals or something - sometimes I'll hit it briefly on a tough climb that I'm mashing up).

Although it's really individual, I'd think you'd be fine riding at that level. I also found that taking time off (a full week) really helped after a few months of constant riding. I came back and my heart rate was lower for the same efforts. I was riding at 172-180ish bpm for several hours on most of my rides - high zone 4, low zone 5. After a week of rest, in doing the same rides, I'm able to stay in zone 3 for most of the time, which I'd think is an indication of improved fitness and proper recovery.

"Fred"

First Max heart rate will be different for everyone. Those websites will give you an ESTIMATE. You do need to figure your max out to use as a baseline. You stated that you hit 201 assuming that is your max at 180-185 you are running at 90% of max. 90% Is where I target for 1-2 hour training rides. I like to keep it around 80% for long rides so that I dont burn out.

idleuser

I understand that at a certain heart rate we switch from aerobic to anaerobic but I've never fully understood whether or not that, at the lactate threshold (which I assume is what it's called), our aerobic system is working at max and the anaerobic is a supplement to it (?). From what I've read, intervals work on the aerobic as well as anaerobic systems but if we train above our lactate threshold, does that do nothing for our aerobic system?

almacen

I THINK, if you are nicely wamed up (say after 30-40 min) then when working above your lactate threshold means your aerobic system is (pretty much) fully working, but if you are not warmed up, then it won't be fully working cause there won't be enough oxygen around.....

asgelle

Both aerobic and anaerobic metabolic pathways are active at all intensities; there is no switch over point. The anaerobic contribution is low at low intensities and remains low as intensity rises through lactate threshold (however that may be defined). After that, anaerobic metabolism plays an increasing role as intensity increases though aerobic metabolism also increases up to VO2max. At intensities higher than VO2max, any increase in power is produced anaerobically. Any effort above ~80% of threshold will stress the aerobic system, but as intensity increases, the amount of training time decreases. The optimum balance between intensity and training time depends on the abilities and goals of the individual.

velocity

Depends on what it feels like. Most will tell you that they have some days when a certain HR feels great and days when the HR feels like carp. The answer: power meter and learn Borgs scale. You burn glycogen at all intensities how much is based on you and your training. Truely anerabic means "without air" and aerobic is the opposite of that definition. If you do the talk test its probably your best intensity indicator ~simply put you have to give into what you feel like.
V

slvoid

I have no idea what you people are talking about. But I feel better.

Rutnick

I've got plenty of data showing me keeping my HR at 186 for 9miles during a TT and for 45 minutes/lap during a MTB race.


I guess all that coughing and gasping at the end of the ride should be a warning sign.

ericgu

Well, the answer is that it's generally safe to ride at as high of a heartrate as you can maintain.

But is it a good idea? Well, no. Riding a time trail for long distances is too hard for aerobic improvement, but not hard enough to really stress the anaerobic system.

DannoXYZ 

Well, your real max-HR is 201bpm. So gauge all your relative HR numbers off that figure. In which case, 180-185bpm isn't "too" high. It depends upon the kind of training you're doing. It's too high for endurance work as you won't be able to ride 3-4 hours at that pace. It's too low for intervals as you need to hit max-HR at the end of the intervals. It's right on for tempo work and there's an optimum number of hours per week you want to be doing that. That however, varies between individuals and the particular goal of your training (such as the types of events you want to do).

asgelle

How can riding for a long time at 100% of threshold not be hard enough for aerobic development? At least according to this guy, it is. https://www.cyclingpeakssoftware.com/power411/levels.asp

slvoid

Every time I do that montauk 160 miler, I think my heart rate's like that for a good 5-6 hours.

mynameistom

I think you should formally test your MHR then if you can last 5-6 hours in the 180's, at least then you will have a decent reference point.

ericgu

100% of threshold is too hard for aerobic development. If you look at the notes for zone 4, you'll see some cautionary notes about not doing it too much, for too long, or when insufficiently rested.

There are similar notes about zone 3, and even some notes that zone 2 may not be something you want to do daily if the distances are long.

That's in line with what both Carmichael and Friel say...

mcoomer

Enough with the BS! 200+ and you're going to explode. Please will me your bikes.

Mike

asgelle

And if you look at Table 2, you'll see that zone 4 has the highest expected adaptation for increasing lactate threshold, i.e., is best for aerobic development. The notes you refer to address issues regarding scheduling of workouts in an overall training program. Designing workout programs is a coaching issue and as such includes much more than physiology. Nevertheless, in terms of the expected benefit from a workout, 100% LT is the most effective intensity for improving threshold.

RacerMike

I generally average 85-90% of my max HR on my rides, FWIW.