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  1. #1
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    Training by heart rate-want to build endurance

    I ride a stationary bike for 60 minutes. I keep my heart rate between 150-160 bpm by pedaling a constant 90 rpms and adjusting resistance. The last 15 minutes of my workout I have to decrease the resistance a little every few minutes or my heart rate will stay over 170 (close to my max).

    What is happening the last 15 minutes? Am I running out of glucose? How can I train to keep my heart rate in the desired range for the whole 60 minutes without decreasing the resistance?

    I'm 47 yrs old. Male. 170 lbs. Until the weather turned cold I rode outdoors about 80 miles a week averaging 18-19 mph on mostly flat roads. Average heart rate on a 25 mile ride is 140-145.

    Thanks!

  2. #2
    Twincities MN kuan's Avatar
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    It's called HR creep I thing. I don't know if it applies in this case.

  3. #3
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    Quote Originally Posted by ws46060
    I ride a stationary bike for 60 minutes. I keep my heart rate between 150-160 bpm by pedaling a constant 90 rpms and adjusting resistance. The last 15 minutes of my workout I have to decrease the resistance a little every few minutes or my heart rate will stay over 170 (close to my max).

    What is happening the last 15 minutes? Am I running out of glucose? How can I train to keep my heart rate in the desired range for the whole 60 minutes without decreasing the resistance?

    I'm 47 yrs old. Male. 170 lbs. Until the weather turned cold I rode outdoors about 80 miles a week averaging 18-19 mph on mostly flat roads. Average heart rate on a 25 mile ride is 140-145.

    Thanks!
    You are about my age, about my size, and you have a similar maximum heart rate. What are you using to set your heart rate range.

    By the carmichael system, I end up with an aerobic training range from about 80 BPM up to around 145 BPM. I would sometimes do some tempo rides at the high end of that range - say 149 BPM for 20-30 minutes - but that's a pretty hard workout. I will sometimes do a hard hillclimb around here (1350' in 2.5 miles) in the high 150s / low 160s, but that's about 25 minutes of real pain, and I couldn't do it for a full hour. It sounds to me like you are in a similar zone, since you can't keep up the HR for the whole hour.

    I think you're in what's known as "no mans land". You're HR is higher than the HR that would give you the best aerobic benefit, and yet you're not riding hard enough to improve your anaerobic system.

    You might want to pick up a copy of "the ultimate ride", and use it to set your ranges and understand what kind of training to use for each energy system.
    Eric

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  4. #4
    bzzzz fuzzthebee's Avatar
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    Quote Originally Posted by ws46060

    What is happening the last 15 minutes? Am I running out of glucose? How can I train to keep my heart rate in the desired range for the whole 60 minutes without decreasing the resistance?
    Try not decreasing the resistance. Don't worry about your heart rate creeping up. Also, I suspect that you could complete your 25 mile outdoor rides with an average heart rate of at least 160.

  5. #5
    Senior Member Richard Cranium's Avatar
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    What is happening the last 15 minutes?
    You're getting tired.

  6. #6
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    If his max. heart rate is around 170 and he is working out at 150 to 160 for 45 mins. going to 170 for the last 15 mins. he is getting one hell of a workout. Are you sure your MHR is only about 170?

  7. #7
    Don't Believe the Hype RiPHRaPH's Avatar
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    Quote Originally Posted by ws46060
    I ride a stationary bike for 60 minutes. I keep my heart rate between 150-160 bpm by pedaling a constant 90 rpms and adjusting resistance. The last 15 minutes of my workout I have to decrease the resistance a little every few minutes or my heart rate will stay over 170 (close to my max).

    What is happening the last 15 minutes? Am I running out of glucose? How can I train to keep my heart rate in the desired range for the whole 60 minutes without decreasing the resistance?

    I'm 47 yrs old. Male. 170 lbs. Until the weather turned cold I rode outdoors about 80 miles a week averaging 18-19 mph on mostly flat roads. Average heart rate on a 25 mile ride is 140-145.

    Thanks!
    Stop doing this workout immediately. If you want to continue to ride 18-19mph, mostly on flats next year then you can do this workout. But for your mental and physical well being you'll need to mix it up a bit.
    If you want, then quicken your cadence instead of toughening the resistance. Spin quicker.

    THERE is no way to build endurance while only riding 60 minutes. none. And that should not be your goal this off season. work on quickening your cadence, increasing your power by doing intervals.
    You want your HR to be challenged, not just in one small zone. Boring and not productive.

    If you only have 60 minutes, you've got to make more use of that time.
    I have enough words to get me into trouble, but not enough to get me out of trouble.

  8. #8
    Senior Member DannoXYZ's Avatar
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    Yeah, endurance workouts are 2-3 hours minimum. It's really the stuff you do after the 1st hour that really affects endurance. With only 60-minutes, you might as well do sprints & interval, hillclimb and tempo workouts; better use of your time.

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