Ok here is the deal...miles of cycling just aren't getting the weight off...I weight the same today as I did 3 years ago when I started doing 3k+ miles per year (220lbs at 5'10").
I want to loose another 40-50 lbs so this week I have decided to start running again. My plan is to go back to what I was doing before I took up cycling...for one summer I started walking and then joging and I went from 255 lbs to 220 lbs then I got into cycling and have roughly maintianed for 3 years. I use a Polar HR monitor and I jog until my HR gets to 164 bpm (roughly my LT) and then walk until it hits 122 bpm (Polar calculated 20% MHR) then repeat and do that for 30-50 min. Today was my first day back at it but I have been riding and I timed my recovery...pretty weak I think but what the heck do I know. Takes me about 3 min to recover those 40 BPM...the first 10 go pretty fast...then the next 10 go more slowly and then the next 10 depends on the terrain (am I going up level or down).
What rate should a 33 going on 34 year old be recovering? I know the better shape I am in it will be faster...what do I want to shoot for?