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Thread: Endurance Pace

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    Endurance Pace

    I have a quick question about heart rates. I have found my max or very close it and I have a training regament now based on it. Well on Sundays I do a long "endurance" ride. Endurance is defined in the regament as 60% of max heart rate. I have a very hard till maintaining such a low heart rate. should i be using low cadence (70-80 rpm)with a low gear? or mid cadence (75-85) in higher gear? I am having a very hard time with this. can someone help?

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    RacingBear UmneyDurak's Avatar
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    Are you running out of low end gears? What terrain where you ride? How did you determine your max HR? Personally Only time I hit my max HR is during race on a sprint.
    I see hills.... Bring them on!!!
    Stay calm and bring a towel.

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    semifreddo amartuerer 'nother's Avatar
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    Are you riding with a group or solo? I find it's near-impossible to control heart rate on a group ride, unless you're comfortable being far ahead or far behind the pack.

    If you're solo and still way above your target, you're just gonna have to back off. It's hard to do. You'll get better though.
    Can you pass the test?
    Yield to Life.

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    The terrain is pretty flat and I am solo. I used the Karvonen formula to determain my max. I have not really hit it yet only close. but I am not talking about rideing fast here, rather slow. I have a hard time riding at like 15 mph I really dont feel like I am going anywhere. should I be at a high cadence or low?

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    Quote Originally Posted by Cheezerod
    The terrain is pretty flat and I am solo. I used the Karvonen formula to determain my max. I have not really hit it yet only close. but I am not talking about rideing fast here, rather slow. I have a hard time riding at like 15 mph I really dont feel like I am going anywhere. should I be at a high cadence or low?
    Cadence is mostly an independent variable in this. You will likely find that if you ride a higher candence (ie above 90 RPM) that your HR is higher for a given speed, but I really don't recommend targetting lower than that.

    It is hard to back off, but it's something you'll just have to get used to.
    Eric

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    Climbing Fool terrymorse's Avatar
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    Quote Originally Posted by Cheezerod
    Well on Sundays I do a long "endurance" ride. Endurance is defined in the regament as 60% of max heart rate.
    Endurance pace is very definitely not 60% of max. heart rate. That is "active recovery", useful on a recovery day but useless for building aerobic strength. It's no wonder you find it hard to ride that slowly for long.

    Endurance pace is 69-83% of LT heart rate, or about 61-73% of max. heart rate.

    A description:

    “All day” pace, or classic long slow distance (LSD)
    training. Sensation of leg effort/fatigue generally low,
    but may rise periodically to higher levels (e.g., when
    climbing). Concentration generally required to maintain
    effort only at highest end of range and/or during longer
    training sessions. Breathing is more regular than at
    (active recovery), but continuous conversation still possible.
    Frequent (daily) training sessions of moderate duration
    (e.g., 2 h) at (endurance pace) possible (provided dietary
    carbohydrate intake is adequate), but complete recovery
    from very long workouts may take more than 24 hs.


    Coggan - Training with a Power Meter, an Introduction
    Managing Director, Undiscovered Country Tours

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    OK thanks guys. I will set my range for 63-73% of max heart rate. Have a great night.

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    RacingBear UmneyDurak's Avatar
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    You mentioned a formula you used? Is that the one 220-age? It's pretty inacuate. Try finding a hill, do a good warm up, and sprint up that thing out of the saddle as fast as you can. Do it about three time and pick highest HR. Point is not to get to any certain point but just give maximum effort.
    I see hills.... Bring them on!!!
    Stay calm and bring a towel.

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    the forumla uses resting heart rate and others to get to the max. its close but I have not actully reached max yet. not to far but as far as I am concerned close is really good enough here.

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    Senior Member DannoXYZ's Avatar
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    Well, if you're gonna be basing a workout intensity from max-HR, then you should definitely go out and do a max-HR test to find your true max-HR. Only then can you find the proper intensity-ranges to various workouts. The formulaes are wildy in accurate, +/-10% and you'll be out-of-range by a significant amount.

  11. #11
    pan y agua merlinextraligh's Avatar
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    Quote Originally Posted by terrymorse
    Endurance pace is very definitely not 60% of max. heart rate. That is "active recovery", useful on a recovery day but useless for building aerobic strength. It's no wonder you find it hard to ride that slowly for long.

    Endurance pace is 69-83% of LT heart rate, or about 61-73% of max. heart rate.

    A description:

    “All day” pace, or classic long slow distance (LSD)
    training. Sensation of leg effort/fatigue generally low,
    but may rise periodically to higher levels (e.g., when
    climbing). Concentration generally required to maintain
    effort only at highest end of range and/or during longer
    training sessions. Breathing is more regular than at
    (active recovery), but continuous conversation still possible.
    Frequent (daily) training sessions of moderate duration
    (e.g., 2 h) at (endurance pace) possible (provided dietary
    carbohydrate intake is adequate), but complete recovery
    from very long workouts may take more than 24 hs.


    Coggan - Training with a Power Meter, an Introduction

    In other words, it feel likes your working, but not killing yourself. A pace you can maintain for a few hours. If it doesn't feel like your working, its recovery, and if it feels pressured, you're above endurance.

    When I was training by HR, I didn't worry too much about hR on endurance rides. Just go ride a decent pace without killing yourself.

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    The problem is that i seem to have a tendency to ride to hard or fast and then tirer quickly. I can not read my body very well i guess I just go for a while that was the point of this HRM but it is actully making my training more difficult to understand. I just have to slow down and let poeple pass me i guess on endurance rides.

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