Advertise on Bikeforums.net



User Tag List

Results 1 to 6 of 6
  1. #1
    Senior Member
    Join Date
    Apr 2015
    Location
    Pittsburgh
    My Bikes
    15' Specialized Allez Sport
    Posts
    181
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    HR Training for Beginning Cyclists

    Hey guys,

    I recently purchased a bike and have been riding it pretty regularly weather permitting, my longest ride to date is 32 miles in around 2:15, and that was because of saddle pain that I had to stop. I just bought an Edge 500, speed/cadence sensor, and a HR strap to start some basic training with.

    Ive been reading blog posts, and numerous websites trying to figure out the easiest way to find your Max heart rate to estimate your zones. Most places start by saying to use your 15 mile TT pace, and frankly I dont have a 15 mile TT pace. Ive just ridden and done the best that I could on the short climbs I have available and try to pace myself up them so I dont run out of steam at the top.

    Is there a beginner friendly way of finding your max heart rate?
    The closest thing I can find is this one which is what I might try "Warm up thoroughly for at least 15 minutes. On a long, steady hill start off fairly briskly and increase your effort every minute. Do this seated for at least five minutes until you canít go any faster. At this point get out of the saddle and sprint as hard as you can for 15 seconds. Stop and get off the bike and immediately check your HR reading. This is your max HR." Bikeradar
    Otherwise, the majority of calculators point me to 188-190bpm.


    Lastly, does anyone have a newbie friendly training guide? Or does it not matter what order I do things at this point?

    For instance tues/thurs doing 1 hr sessions of sprints (5min warm-up and then 4-6 30sec sprints with 4-5min rest.)
    and on my Sat or Sunday ride doing a 2-3 hour zone 2 session.

  2. #2
    Senior Member Kindaslow's Avatar
    Join Date
    Dec 2014
    Location
    Seattlish
    My Bikes
    Spesh Epic Expert WC, Venge Pro Race, Langster, others, and yet to be bought
    Posts
    649
    Mentioned
    4 Post(s)
    Tagged
    0 Thread(s)
    It does not matter all that much right now. Get out and ride. Keep track of some stats, miles, time, elevation, whatever. But, do not worry about it, just get out and ride. Keep reading about training, and thinking about what you want for yourself. It will become more and more clear, as time passes. Last, do not forget to enjoy yourself.

  3. #3
    just another gosling Carbonfiberboy's Avatar
    Join Date
    Feb 2007
    Location
    Everett, WA
    My Bikes
    CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
    Posts
    9,635
    Mentioned
    17 Post(s)
    Tagged
    1 Thread(s)
    Don't try to find your max HR. Instead, ride up as long a hill as you can find and push hard until you start to pant uncontrollably. Hold that for a bit, then back off until you stop panting and are just breathing deeply and fast. Use the HR you can hold there as your lactate threshold heart rate (LTHR) until you can get more experience and establish it more accurately. But that will do for now. Then base your zones of your LTHR:
    Joe Friel's Quick Guide to Setting Zones | TrainingPeaks

  4. #4
    Senior Member
    Join Date
    Apr 2015
    Location
    Pittsburgh
    My Bikes
    15' Specialized Allez Sport
    Posts
    181
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by Carbonfiberboy View Post
    Don't try to find your max HR. Instead, ride up as long a hill as you can find and push hard until you start to pant uncontrollably. Hold that for a bit, then back off until you stop panting and are just breathing deeply and fast. Use the HR you can hold there as your lactate threshold heart rate (LTHR) until you can get more experience and establish it more accurately. But that will do for now. Then base your zones of your LTHR:
    Joe Friel's Quick Guide to Setting Zones | TrainingPeaks

    I did this and hit that "panting" level at about 170bpm, for being 26 years old that seems kinda low isnt it?

  5. #5
    just another gosling Carbonfiberboy's Avatar
    Join Date
    Feb 2007
    Location
    Everett, WA
    My Bikes
    CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
    Posts
    9,635
    Mentioned
    17 Post(s)
    Tagged
    1 Thread(s)
    Quote Originally Posted by nick779 View Post
    I did this and hit that "panting" level at about 170bpm, for being 26 years old that seems kinda low isnt it?
    Never compare your HR numbers to someone else's or to some standard; every one is individual. It is what it is.

  6. #6
    Senior Member
    Join Date
    Aug 2007
    Posts
    659
    Mentioned
    3 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by nick779 View Post
    I did this and hit that "panting" level at about 170bpm, for being 26 years old that seems kinda low isnt it?
    The variations of 220-Age to calculate your maximum heart rate are not reliable for individuals. Though there are correlations for the median maximum heart rates of the entire population.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •