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Old 06-22-05, 11:42 AM   #1
Cyclic
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recovery rates

I've been a casual bike commuter for a few months now
but would like to start getting the best exercize from my ride.
I recently bought a HRM and use it to stay between 70% and
85% of my max heart rate (measured by 220 - age).

Can you tell me if there's a 'rule of thumb' about measuring
recovery rates? I think my HRM will do this but I have no
idea what it would mean to return to a given rate in a given
time. How do you know if your recovery time is good or bad?
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Old 06-22-05, 02:54 PM   #2
kuan
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I dunno, I'm new to this myself. I could not believe how easy I should have been riding. All this time I thought I had to work hard to get anything out of it. Instead I was hurting myself.

My simple plan is to go by time, not distance. The distance will increase I presume as my aerobic ability becomes better.
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Old 06-22-05, 09:32 PM   #3
Doctor Morbius
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Quote:
Originally Posted by Cyclic
I've been a casual bike commuter for a few months now
but would like to start getting the best exercize from my ride.
I recently bought a HRM and use it to stay between 70% and
85% of my max heart rate (measured by 220 - age).

Can you tell me if there's a 'rule of thumb' about measuring
recovery rates? I think my HRM will do this but I have no
idea what it would mean to return to a given rate in a given
time. How do you know if your recovery time is good or bad?
In Chris Carmichael's book The Ultimate Ride there is a chart showing the typical length of recovery for various intensities and durations of training rides. I don't have it here or I'd type it out for you.

I suggest doing an stress test to determine your actual max heart rate once you've built up a base of fitness. A couple of months would be fine so you should be good to go. I wouldn't recommend a max HR test for a sedentary person though as they're pretty stressful. The 220 - AGE formula represents a statistical average for a large cross section of the population ... bell curve type stuff. Individuals max HR can vary by as much or more than 15 BPM higher or lower than 220 - AGE.
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