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Thread: recovery rates

  1. #1
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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?

  2. #2
    Twincities MN kuan's Avatar
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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.

  3. #3
    Name's Ash ...housewares Doctor Morbius's Avatar
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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.
    I did not achieve this position in life by having some snot-nosed punk leave my cheese out in the wind. - Ed Rooney


    It's not that I'm lazy. I'm just highly motivated to RELAX!!

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