Originally Posted by hamster
Hmm. How about just below LT, day within 10 bpm? I would have to get out of my way just to cut higher intensity time to 2 hrs/week. It's mostly hills here, perhaps two thirds of my riding is uphill (time wise), and even moderate effort gets me within 5-10 bpm of LT.
How have you determined your LTHR? I wouldn't describe threshold as "moderate effort". It is, by definition, a level of effort that one cannot sustain indefinitely. That is why threshold training is usually undertaken in the form of blocks or intervals counted in minutes rather than hours.
I too will often go over my LTHR in the hills, or when doing intervals, but those efforts are usually of pretty short duration. And only a very severe hill will actually force me to do so, if I want to keep my HR below threshold I simply select a lower gear and slow down.
Training just below threshold is a different matter. One of my training sessions each week will be a level 3 "tempo" ride at about 85% of LTHR - in my case this has my HR in the high 130s. That ride will be maybe 90 minutes, two hours max.
EDIT: Hookflash is right about sweet spot training. But the sweet spot is below threshold, not above it. And my experience is that having banked a lot of time at lower intensities, one's ability to tolerate and recover from the zone 3 and 4 sessions is much enhanced.
Last edited by chasm54; 06-17-12 at 09:09 PM.