MrCrassic 

Hey!

So I've been cycling for over a year now, with a year in road cycling. One thing that I've noticed is how reluctant my heart seems to be at attaining a lower RHR.

For the last several months, it's always hovered in the 60's. Now, the lowest I've been able to get it at is 55 bpm (the highest was 181, supposedly low for a 20 yr old). When I ride (especially in my commute to work), I ride hard (intentionally mash uphills, and spend a lot of time in the 53x17 or lower). I think I keep my HR between 150 - 170 bpm when I ride.

Are intervals the only way to lower the heart rate?

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OCshark

Intervals are the most effective way I know of (coupled with lots of quality sleep).

MrCrassic 

The "sleep" thing is a problem right now (I've been getting between 4 and 6 each weekday).

My commute is very long, and I would usually get somewhat tired. However, when I get home and do anything (like read BF), my grogginess gets put on hold, making it very tough to really sleep.

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OCshark

Sounds like you could be headed for the land of overtraining. You'll know if you get to a point where your HR is higher than normal, but can get it up beyond your 85% number.

You'd do better prioritize your life somewhat and work in 7-8 hours sleep.

merlinextraligh

Don't be so focused on your RHR. It's largely geneticly determined, and lowering it is at best an indirect measure of fitness.

The only real value in tracking your RHR is if you do it each morning. Then when it spikes up, it may be an indication that you're getting sick, or need a little more rest. But unless you're really tracking it consistently, knowing your RHR is only good for bar room, and internet bragging. (BTW mine's 32)

grahny

^ +1... Just pay attention to how well your heart rate recovers after hard efforts. That's more of a measurable metric of improvement.

Hickeydog

I will say that the 181 max hr is a little low. My max heart rate is 202. Meh. Just ride.

Pugsly

Why the fascination with resting and max HR? I'm not really aware of them being indicators of physical condition. AT, recovery rate, stuff like that is much more relevant IMHO.

MrCrassic 

I found my maximum heart rate from one of those gym bikes, which I had to use because my college wouldn't allow me to use the spinning room (even though I'm part of the cycling team...)

I think I may have hit something higher than that, but I know for sure I haven't gone above 200.

Also, I can't really say that I'm overtraining because I dont' even think I'm training hard enough. I ride 40 miles two or three days out of the week as commute to work, sometimes extending it another 25 miles. When I do my 40 milers (20 miles each, approximately), I go hard and fast (or try to -- I try to keep between 22 to 25 mph avg on the flats). I go easier on the longer ride, but that includes a brutal climb somewhere along the route. Did I mention that my rest periods are usually two or three days each?

Maybe it's the sleep thing. I'm going to try hard to work on that.

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uke

Maybe I'm old-fashioned, but I'd rather keep away from "finding out" my max-heart rate. Just ride, brah.

Wested

I think younger guys tend to have higher heart rates in general. Don't quote me on that. Maybe it's the testosterone or something.

I'm not a doctor, I just play one on TV.

umd

Max HR, like RHR, is mostly genetic and the absolute number doesn't really mean anything. As others have said, what matters is % of MHR, and how quickly HR drops after a big effort.

umd

People throw around the "overtraining" word way too easily (just as people use "bonk" too much). Very few people truly reach the state of eternal fatigue that characterizes overtraining, and are really only overreaching or just plain old-fashion tired.

Sammiches

Jeebuz, a RHR of 32?!

<brandishes a defibrillator>