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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 06-19-13, 07:54 PM   #1
CanadianBiker32
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What types of Stats to Follow

I need some help on this. I just got a new cyclecomputer. first time using one. It has cadence reading, HRT, Power meter etc

I need to know what type of Cadence i should be pushing and power and heart rate zone.
I am going to test it out on a time trial tomorrow
a 20km TT, has one minor hill in it, and rest mostly flat in 4 different directions- out and back

i did same course back in May 1 2013 which was my first TT in 10 years.
My time then was 35.34 as in 35 minutes and 34 seconds, which was very slow, but i have to give myself credit since it was my first,
so i want to beat it under 35 minutes. I am age 35 years male and decent shape

So more less what type of ball park figure should i look for in my stats when riding? what type of cadence should i maintain and power and heart rate
Right now while I am sitting at the computer here my heartrate is 75BPM. this is from sitting for a over an hour here.

So some suggestions might help. Not sure what my MAX HRT is, i have to go on a hard ride to figure that out i guess, but more less some help
just recently i been doing my last few TT's doing a higher gear, cadence, spinning more and its helping .
So all the help i can get on this would be great
thanks
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Old 06-19-13, 09:15 PM   #2
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Try for a cadence of 80-90 rpm to start with. What is your cadence now?
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Old 06-20-13, 06:48 AM   #3
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To set HR zones that are useful you need to figure out your LTHR (Lactate threshold heart rate). There's a test for this described in a sticky at the top of the forum. An alternative and slightly simpler method is to warm up thoroughly, then go as hard as you can for 20 minutes and take the average HR for that 20 minutes.

Once you have that figure, set HR zones as follows: Zone 1 65% - 80% of LTHR, Z2 81% - 88%, Z3 89% - 93%, Z4 94% - 99%, Z5 100% and above.

When riding a 20 km TT you should be able to maintain your HR in Z5 throughout, probably reading 5.1 - 5.4 on your HRM.

For training purposes you'll need to do some reading. How long you spend at low intensities (Z1 and Z2) and how long closer to or above threshold will vary with how long you have available to train and with the event you want to get good at. There's lots of stuff available, up to and including Joe Friel's cyclists' training bible.
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Old 06-20-13, 10:15 AM   #4
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For more information on using power, google "cycling training with power"
My HR just sitting here is 60 but I've been riding for many years. I use 95-100 cadence for TT. I go out hard, bring my HR right up, then back off to the HR and exertion I know by experience I can hold for the distance. I'll bring it up on the hills and back off a hair on the descents.

I bring a trainer and for a TT that length, ride 30'-45' with some 1.5 minute intervals near the end, or else just ride the bike and do the same thing, planning to arrive at the start just a couple minutes before my number comes up. If you think that will tire you too much, you haven't trained enough.
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Old 06-20-13, 07:21 PM   #5
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Ok did the 20km TT Tonight using the Garmin Edge 500

I was doing HRT between 170 and 180. a few times below 170
Cadence was 70 to 90 Rpm on average. most of course out and back so one minor climb both ways, would recreate to spin more etc
some head wind areas. average was 75 to 80 rpm.

[TABLE="class: summaryTable power"]
[TR]
[TD="class: summaryTableLabel"]Avg Power:[/TD]
[TD]113 W[/TD]
[/TR]
[TR]
[TD="class: summaryTableLabel"]Max Power:[/TD]
[TD]303 W[/TD]
[/TR]
[TR]
[TD="class: summaryTableLabel"]Max Avg Power (20 min):[/TD]
[TD]3 W[/TD]
[/TR]
[TR]
[TD="class: summaryTableLabel"]Left/Right Balance:[/TD]
[TD]47/53 %[/TD]
[/TR]
[TR]
[TD="class: summaryTableLabel"]Normalized Power (NP):[/TD]
[TD]135 W[/TD]
[/TR]
[TR]
[TD="class: summaryTableLabel"]Intensity Factor (IF):[/TD]
[TD]0.675[/TD]
[/TR]
[TR]
[TD="class: summaryTableLabel"]Training Stress Score (TSS):[/TD]
[TD]0.1[/TD]
[/TR]
[TR]
[TD="class: summaryTableLabel"]Work:[/TD]
[TD]4 kJ[/TD]
[/TR]
[/TABLE]
Zones
Watts





Cadence
[TABLE="class: summaryTable cadence"]
[TR]
[TD="class: summaryTableLabel"]Avg Bike Cadence:[/TD]
[TD]79 rpm[/TD]
[/TR]
[TR]
[TD="class: summaryTableLabel"]Max Bike Cadence:[/TD]
[TD]112 rpm[/TD]
[/TR]
[/TABLE]


[TABLE="class: summaryTable cadence"]
[TR]
[TD="class: summaryTableLabel"]Avg Bike Cadence:[/TD]
[TD]79 rpm[/TD]
[/TR]
[TR]
[TD="class: summaryTableLabel"]Max Bike Cadence:[/TD]
[TD]112 rpm[/TD]
[/TR]
[/TABLE]


So with this in mind. I need suggestions. I feel i still can push myself harder. Should i spin harder and get my cadence higher?
Suggestions please.

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Old 06-20-13, 09:03 PM   #6
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So, do you actually have a power meter? WHich one? If not - anyone know where those numbers might be coming from? Average power of 113 is so low as to not actually make any sense, unless you weigh like 80 pounds or something.

You need to get the Coggan and Allen book, do an LT test, put together a plan and start training. And read the sticky time trial thread in the 33.
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Old 06-21-13, 02:05 AM   #7
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Those power figures make zero sense. Where did you get them from? And what time did you do?
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Old 06-21-13, 07:28 AM   #8
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Yeah, those numbers do not make sense.
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Old 06-21-13, 09:10 AM   #9
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I just looked at it again - 4kj - you picked up someone else's power meter. those are not your numbers. I'm thinking you don't have a power meter.
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Old 06-21-13, 09:25 AM   #10
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Si, a computer does not make a power meter. An average hour long ride for me is around 550-650 KJ worth of work... for reference.

http://en.wikipedia.org/wiki/Cycling_power_meter
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