Can someone help me with advice on training? I am 25 and I have been cycling for over a year now and consider myself in moderately good shape, but I would like to begin training more seriously.
I have always noticed that I have a high max HR (usually work out in the 170's-180's and able to keep up a conversation). I think my max HR is somewhere around 205. My resting HR is 60. Today I decided to measure my lactate threshold. I was able to maintain 182 for 7 miles and could have gone longer. This works out to 90% of max, which according to most websites is way too high since I am far from an elite athlete!
My question: Assuming I haven't mis-measured my HR/LT values by too much, what does this mean? How should I focus my training to get in better endurance shape since I doubt I can push my LT very much higher?
p.s. I am a doctor and have a good understanding of the physiology... but I am at a loss!
The high resting-HR seems to indicate that you're not in as good shape as your HR/LT/max-HR seems shows. Which may make those max-HR/LT numbers suspect. How did you measure your max-HR? Do both a cycling and running test and take the higher of the two. For me personally, I get about 5bpm faster on the treadmill than on the bike and it appear this is common for most people as well.
The other measurement you may want to look into is VO2-max.
Also do the 2x20 test for LT. Find a flat steady course where you can do it uninterrupted. Your average-speed on this test will give a good indicator of your fitness level.
"How should I focus my training to get in better endurance shape since I doubt I can push my LT very much higher?"
By this, do you mean you want to be able to do longer rides? Or to do your existing rides faster? Each goal would require a different training programme.
How did you measure your max-HR? Do both a cycling and running test and take the higher of the two. For me personally, I get about 5bpm faster on the treadmill than on the bike and it appear this is common for most people as well.
id agree there, iv done the max heart test's both on the turbo, and treadmill. The differance for me was, only 2bmp. But iv always been a runner since a kid and can maintain 200bpm.
Just for the record i dont train by the max heart instead i base my training zones on my LT, as advised by a coach
As to why you may be able to maintain such a high heart rate, some alot off people dont relise or forget, the slow twich muscle fibres can use lacate as an energy source. some of us are better more effiecent at it then others.
the real test off your fitness would be power out at those heart rates.
I'm pretty sure your LT test was not accurate. But heart rate at LT is not as important as power at LT. An elite rider may put out 400+ watts at 90% (or less) max heart rate while an untrained rider might put out 120 watts at the same heart rate. I use heart rate as a rough guage of intensity because I know my 1 hr sustainable power and the heart rate which corresponds to it.
10 to 30 minute intervals at 95-105% of your 1 hour max. sustainable heart rate will help increase power at LT. 3 to 8 minute intervals at above 106% of your 1 hr max sustainable heart rate will help increase power at vo2 max (and LT). When I do 4 minute intervals at 120% of my 1 hr power, my heart rate usually hits 110% of my 1 hr max sustainable heart rate by the end of the 4th minute.
Thanks for all the advice. I agree, I am not in as good shape as my LT would suggest. However, although I AM going to repeat the LT test (that was my first thought) I don't think the numbers will change much. I have used a HR monitor for several years and it is normal for me to be in the 170's and not breathing hard, so a LT in the 180's seems reasonable.
Thanks for all the advice about how to train. I am interested in increasing my power/avg speed in endurance events (3+ hours). I will definitely use intervals. fuzz, that's a good point htat I am trying to improve POWER at LT rather than increase LT.
I am interested in increasing my power/avg speed in endurance events (3+ hours). I will definitely use intervals. fuzz, that's a good point htat I am trying to improve POWER at LT rather than increase LT. Comments?
There are three workouts you want to do them. A 3-4 hour endurance ride at a fast steady pace you can hold the entire time. This is to train your energy system in digesting, delivering food and burning fat. The other workouts are sprints & intervals at various intensities above your LT and ends at max-HR. These are the workouts that will actually increase your LT and power-output at LT and thus your average-speed.
Before starting any of this, we need to test and find out your true max-HR. Good luck !
And consider that this article in "Sports Medicine" persuasively argues that the definition and measurement of lactate threshold is too poorly specified to be of much use.
This is why I don't use the term "lactate threshold". You don't know your LT unless you have had blood drawn during an incremental test in a lab. "Maximal steady state" and "functional threshold" are more descriptive of what people are usually talking about when they refer to LT. I use 1 hr as my "FT" because my races so far have been about 1 hour. Also this corresponds roughly to a 40 km time trial effort, give or take 10 minutes depending on the calibre of rider. I've read that you can ride at LT (as determined by lab testing) for about 3 hrs.