just another gosling
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 26 Post(s)
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My opinion: your LT should be around 90% of MHR or around 165. A rider below elite level won't be able to hold LT for an hour. 20 minutes is more usual. The trainer problem, and the problem with the sticky is that it's very, very difficult to really go on a trainer. It's difficult to get the hormones flowing on a trainer, and it's hard to find an uninterrupted 20 minutes outdoors. The easiest thing is to find at least a 1000' steady climb, or 2000' for elite riders. If you live in the mountains, that's not so hard. Having a stronger rider you're trying to keep up with is nice, too.
I have the best luck on a trainer by doing it this way: warm up in zone 2 for 1/2 hour, including 2 1.5 minute intervals at about the 20 and 25 minute points. Then reset your computer and HRM and hit it for 5 miles. Go as hard has you can and still finish the 5 miles. At the end, your should be near MHR. Your average will be a decent approximation of LTHR. I do best at near 100 cadence, but that's individual. You can also do this outdoors if you can find a level 5 mile stretch with no intersections.
However you do it on the trainer, try going harder and at a higher cadence at the beginning and making it hurt a lot more than you may be used to, and just let your HR slowly climb. Once it gets up above 160 it will actually get easier. You're trying to produce a lot of watts and you need a high cadence to do that. You'll have to be well rested to have the mental fortitude to go through with it. Having to quit is not failure. Learn from it and try again next week. It's really gonna hurt. You have to try to get your head around the idea that pain is good.