I'm trying to lose weight, and get ready for (hopefully) a good summer of riding. I'm finding that I'm riding on the trainer at around 163bpm average, which is around 85% of my max HR, for my 35minute "rides". I'm coming from a pretty sendentary lifestyle, although I did rack up 700 miles last summer. If I do this regularly, is it going to help me with the slower, more aerobic heart rates? Will my power output go up at the slower heart rates come summer? Or should I do some more slower HR stuff?
I am trying to also do a longer Saturday morning ride, but I'm not there yet--I did 1:20 today, 154bpm_avg (which was pushing 165ish at the end, probably dehydration), but just couldn't make it to my goal of 2 hours. It just doesn't feel like I'm doing much at 130bpm--I'm pretty out of shape, and while I didn't have a HRM last summer, 130 would've been like 10mph on my road bike--pretty light effort. Should I be aiming for a lower HR for this longer session, like no more than 150? I want to be able to do 3-4 hour rides this summer, but not die on every hill like I did this summer.
[BTW, I think my max HR is 191, based upon the max HR on an off-road ride that lasted over an hour. Once I hit that, which was at the end, I was pretty much done for. That ride too was at 163bpm average, over 1 hour 15 minutes--the 191 was on a short but very steep hill.]