Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

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.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 10-19-06, 02:57 PM   #1
ws46060
Junior Member
Thread Starter
 
Join Date: Jun 2006
Bikes:
Posts: 11
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
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!
ws46060 is offline   Reply With Quote
Old 10-19-06, 06:21 PM   #2
kuan
Twincities MN
 
kuan's Avatar
 
Join Date: May 2005
Location: Salsa, Cannondale, Surly.
Bikes:
Posts: 2,527
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
It's called HR creep I thing. I don't know if it applies in this case.
__________________
www.marrow.org
kuan is offline   Reply With Quote
Old 10-19-06, 10:41 PM   #3
ericgu
Senior Member
 
Join Date: Oct 2003
Bikes:
Posts: 1,941
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
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

2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
199x Lemond Tourmalet, Yellow with fenders (Beast)

Read my cycling blog at http://riderx.info/blogs/riderx
Like climbing? Goto http://www.bicycleclimbs.com
ericgu is offline   Reply With Quote
Old 10-20-06, 06:19 PM   #4
fuzzthebee
bzzzz
 
fuzzthebee's Avatar
 
Join Date: Feb 2005
Bikes:
Posts: 360
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
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.
fuzzthebee is offline   Reply With Quote
Old 10-20-06, 08:57 PM   #5
Richard Cranium
Senior Member
 
Richard Cranium's Avatar
 
Join Date: Jun 2002
Location: Deep in the Shawnee Forest
Bikes: LeMond - Gunnar
Posts: 2,830
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Quote:
What is happening the last 15 minutes?
You're getting tired.
Richard Cranium is offline   Reply With Quote
Old 10-21-06, 07:44 PM   #6
oldspark
Senior Member
 
Join Date: May 2004
Location: Peterson Iowa
Bikes: Trek 7000 and a Trek 1200
Posts: 765
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
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?
oldspark is offline   Reply With Quote
Old 10-22-06, 10:19 AM   #7
RiPHRaPH
Don't Believe the Hype
 
RiPHRaPH's Avatar
 
Join Date: Feb 2002
Location: chicagoland area
Bikes: 1999 Steelman SR525, 2002 Lightspeed Ultimate, 1988 Trek 830, 2008 Scott Addict
Posts: 2,628
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 8 Post(s)
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.
RiPHRaPH is offline   Reply With Quote
Old 10-22-06, 10:51 AM   #8
DannoXYZ 
Senior Member
 
DannoXYZ's Avatar
 
Join Date: Jul 2005
Location: Saratoga, CA
Bikes:
Posts: 11,606
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
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.
DannoXYZ is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 07:36 AM.