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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 12-13-05, 10:25 PM   #1
SipperPhoto
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Back in the forums, almost back to square 1...

Hey ya'll,

Some of you might remember me, some of you maybe not. Anyways I was fairly active here the past couple years, but took some time off. It started with time away from the forums, it progressed into time away from the bike. I still rode, but between injuries, and family stuff my mileage has pretty much sucked this year, and I won't even hit the mileage I did last year.

But my knee is feeling much better, just some tendinitis brought on by a bad fit (my own), a little cleat adjustment, and I'm back to normal. Just a wee bit out of shape.

Last year I spent the winter on the trainer using the Lance Armstrong/Chris Carmichael ultimate ride book as a guide to getting my legs up and back in shape, and getting some base miles in. It had some pretty good workouts in it, and did the trick. By about Mid-February I was feeling great...

So here we are mid-December. For whatever reason, I can not find my LA/CC book, so I picked up and read Joe Friel's book "Total Training Bible". I've decided this is what I'm gonna use this year. Anyone else have any experience with it? I know it's pretty popular.

What I can't remember is what my max HR was from last year, and in the LA/CC book there was HR test you could do. I read the 20x20 LT, and I'll probably do that as well.

So, uhh, how do I determine Max HR again? And do I just divide the total by 60-70-80% to get my zones? Help me out... maybe the lovely, Miss Koffee?

Anyone?

Thanks

Jeff
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Old 12-13-05, 11:22 PM   #2
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Don't worry about max hr. Focus on lactate threshold and calculate your zones around your lactate threshold. If you do the 2x20 anaerobic threshold test, you have to know it's not based on finding max hr. It's about getting a theoretical lactate threshold you can work with.

Welcome back!

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Old 12-13-05, 11:28 PM   #3
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Hey Koffee!

Thanks... so, if I get my LT number, how then do I divide it up into zones?

Jeff
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Old 12-14-05, 07:50 AM   #4
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Whatever that number is- if you're moderately fit, set it at 80% of your max heart rate. If you're pretty fit, set it at 85% of your max heart rate. That's what I do with my clients, and when I test the numbers with some drills, I usually find it's accurate.

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Old 12-14-05, 08:46 AM   #5
DaveloMA
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How does one calculate LT? (I searched before asking! I swear I did!)

Thanks!
David
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Old 12-14-05, 09:11 AM   #6
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http://www.cruciblefitness.com/etips/bike-lthr.htm
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Old 12-20-05, 04:45 AM   #7
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Quote:
Originally Posted by SipperPhoto
Thanks... so, if I get my LT number, how then do I divide it up into zones?
It's in the book! At least it is in Friel's Cyclists Training Bible. Welcome back!
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