trigger

Hi

I was just given a Polar hear rate monitor as a gift. I've set it up, and am quite excited to start using it, as I feel it will help me bring some much needed focus to my winter sessions on the trainer.

That said, I was wondering if someone could point me in the direction of some clear and simple instructions / suggestions for using it during training. I don't race, and all the math that crops up in books like Friel makes my head hurt.

I'd like to use the monitor to 1) more effectively burn fat at lower intensity / longer duration rides as I seek to lose that nagging last 10 pounds (I have tendency just to ride as hard as I can which I think is counterproductive) and 2) to help with interval training to better prepare myself for hills next season. From what I understand, this would involve longer, less intense intervals than if I was training for sprints and / or for power. Correct?

How intense should / could these different sessions be? Should I work on one, then the other, or mix it up? In terms of the intervals, how long should I shoot for at the start, and again, at what intensity. I'm sure I'll figure it out as I go, but I would feel much better with a solid place to start from.

If anyone who could offer some advice or some web links, I'd really appreciate it.

Thanks!

CbadRider

First you will need to figure out your max heart rate. You can do a stress test, or try a math formula. The old 220 minus your age is not very accurate. Do a search for the Karvonnen heart rate formula, it is based on your age and resting heart rate.

trigger

The heart rate monitor has a built in test that I think accomplishes the same thing. I input my age, gender, weight, height etc and while follow fairly detailed instructions to get an accurate measure of resting heartrate.

The test I did today, which might be skewed due to some Halloween drinking the night before, gave me a predicted max heart rate of 185. I'm going to repeat the test over the next couple of days, and will also check the internet for the formula you mentioned to see if the results are close to the same.

.... then what?

Athens80

If you are medically fit for vigorous exercise, then one good link is in this forum, in the 2x20 Anaerobic threshold test sticky. Btw, the link in the post is for HeartZones.com.

Billy Bones

Have a look at Edwards and Reeds Heart Zones Cycling: The Avid Cyclist's Guide to Riding Faster and Farther. The book addresses what you're asking about.

TurboTurtle

1 - "more effectively burn fat at lower intensity / longer duration rides..." For weight loss= Myth
2 - If you are going to use zones, you have to do the testing and follow the protocol of whomever set up those zones.

TF

ottsville

Basics

trigger

Thanks for the links! That's just what I was looking for.

ericgu

Start by doing a field test to figure out where your LT is. That's by far the best way of figuring out what your zones should be. See the sticky thread.

Once you get that, you can figure out what your aerobic zone range is. This will likely be considerably lower than what you are riding at.

This will also set heart rates for LT work, including tempo rides, which help increase LT.

To get better on hills, hill intervals and hill repeats are generally pretty good.

DanteB

or have a cougar chase you. Here kitty, kitty.

bakerjw

According to my ride yesterday I am 15 years old if I use the 220-age formula. I am 44 btw. I knew I was pushing myself too hard on a hill and looked down to see 200 on the heart monitor. It actually picked up 205 when I wasn't looking.

1 - "more effectively burn fat at lower intensity / longer duration rides..." For weight loss= Myth

I agree with that statement. Studies have been done showing that interval training raises HGH levels quicker and thus causes more weight loss. I'd have to find the links but women doing 8 second sprints and 12 second cool downs with no resistance for 20 minutes lost more weight than women doing 40 minutes of steady resistance riding.

I am all for mixing it up though. Nothing like a good 6 hour long ride.

Colo MtnBiker

I thought my Polar was great, until I started using trainingpeaks. Polar with their proprietary software will not communicate with training peaks. Take a look at training peaks and if you wanting to use this type of training program then you should return the polar and buy a Garmin or other HR monitor that will grow with you.