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Old 09-24-08, 03:03 PM   #1
buddy
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Heart Zone 1 Training?

I have been reading Carmichael's book "Seven Weeks to the Perfect Ride" in his program for he has one training two times a week in Zone 1.

For me zone one is 90 to 108 bpm. My heart goes above 108 bpm as soon as I get on the bike and start pedaling. To be able to keep my heart even close to 108 bpm I would have to have my bike in the easiest gear and my cadence would have to be around 50 RPM.

Not being able to stay in Zone 1 is this indication of being in bad shape? If I want to follow this program should I put the bike in a easy gear and pedal a moderate cadence between 80 to 85 RPM even if my heart rate goes around 120 bpm.

Thanks for the help.

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Old 09-24-08, 04:55 PM   #2
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Initially it sounds like you haven't done the fitness test correctly. If you've truly hit your MaxHR, then Zone 1 should feel very easy and your HR would correlate similarly.

Second culprit could be environmental factors. Are you coming off a hard workout (or were on a string of tough workouts prior to your first base building session?) Are you sensitive to caffeine? Have you slept enough. Those play into your HR numbers.

If neither of the above is the case, I would say to skew your efforts more towards RPE, that is, if you feel like 120bpm is very easy (like you could do it all day long without getting tired) then do it at that pace and follow the HR numbers when the book calls for more intense efforts.
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Old 09-24-08, 05:19 PM   #3
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According to Carmichael's book, zone 1 is defined as 60-65% of MHR. Your zone one of 90 to 108 does not fit that definition. What is your MHR?
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Old 09-24-08, 06:18 PM   #4
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I agree...I don't think your calculating your zones correctly. If you've verified the zone target ranges and you're correct, then yes, you could argue that you need to do whatever you have to do in order to stay in those ranges. And they will change as you get in better shape......
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Old 09-24-08, 06:43 PM   #5
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I have a similar problem and don't feel that I'm in particularly bad shape. My MaxHR (calculated) is 170. I get on the bike and cannot imagine going slow enough to stay at 102-110, so I don't do that. When I need a workout in zone 1 I go for a walk instead.

BTW, my recorded max HR is 187. If I use that, then my zone 1 is more like 110-120 which seems much more reasonable to me.
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Old 09-24-08, 10:17 PM   #6
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You can't calculate the MHR that the zones are based on. There is no formula that works for everyone. You have to measure it. If you warm up on the bike with a pretty good effort for 1/2 hour, then attack a hill at least 10 minutes long going as hard as you dare, and then sprint out of the saddle for the last 200 yards at the top - you'll probably reach MHR, or close enough.

Be that as it may, you still may not be able to ride on the road in zone 1. I can't, and I know my MHR exactly. Too many hills everywhere. If the whole world were flat, maybe. So I do all my zone 1 workouts on the rollers or trainer. Or use a spin bike or exercise bike at the gym if you don't have rollers or trainer.
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Old 09-24-08, 11:02 PM   #7
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Quote:
Originally Posted by buddy View Post
I have been reading Carmichael's book "Seven Weeks to the Perfect Ride" in his program for he has one training two times a week in Zone 1.

For me zone one is 90 to 108 bpm. My heart goes above 108 bpm as soon as I get on the bike and start pedaling. To be able to keep my heart even close to 108 bpm I would have to have my bike in the easiest gear and my cadence would have to be around 50 RPM.

Not being able to stay in Zone 1 is this indication of being in bad shape? If I want to follow this program should I put the bike in a easy gear and pedal a moderate cadence between 80 to 85 RPM even if my heart rate goes around 120 bpm.

Thanks for the help.

buddy
In "the ultimate ride", he uses a field test to set heart rate ranges. Using MHR is pretty useless.

I'm 44 with a reasonably low MHR, and my low zone is below about 130 BPM. I think your zones are incorrect.
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Old 09-25-08, 07:21 AM   #8
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Originally Posted by gregf83 View Post
According to Carmichael's book, zone 1 is defined as 60-65% of MHR. Your zone one of 90 to 108 does not fit that definition. What is your MHR?

You are correct and I am wrong. My MHR is 180. I did not realized that Carmichael was defining Zone one as 60-65% (108 to 117). I was using Edwards/Reed definition 50-60% (90 to 108). That makes better sense. My bad...Sorry.

It appears to me that Carmichaels definition is a more workable defnition than Edwards/Reed.

Thanks for pointing that out to me.

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