Originally Posted by
chasm54
Note that the max HR recorded was 16bpm higher than your original post stated was the highest you had seen while riding.
You've tested for your LTHR. I'd be inclined to use that as a guide, and do some criss-cross intervals - those described by Allegheny Jet as "over/unders" but using your LTHR rather than speed as the reference point. So, three minutes at 90% of LTHR followed by two minutes at above LTHR - not as hard as you can go, but nearly - repeated twice for a ten minute interval. Then go very easy for six minutes to recover, and repeat. This will, over time, bump up the power you can produce at threshold. As you get fitter you can increase the severity of the interval by altering the proportions of time you spend above and below LTHR.
But give yourself time to recover. A couple of interval sessions like this per week is going to be enough. The rest of the time, ride normally. This is supposed to be fun, after all.
You are totally right. It was a shame that these intervals occurred on a day when I had speed coursing through my blood.
- My default is for my Garmin to automatically register a new "lap" every two miles, and I note my HR.
- When I am not on speed, I seldomly reach an average HR for a two mile "lap" over 135 and my max rarely reaches 150.
- So these results are definitely skewed by the drugs and not very useful for analysis.
- But I think the relative heart rates are right. My recovery rate is exaggerated since it takes at least a minute (my guess) to come down from the end of the interval.
But your major point, if I understand it, is a different type of interval. I have not tested my LTHR this year, but last year it was 145.
- 3 minutes with an average HR of 130
- 2 minutes with an average HR above 145
- 3 minutes with an average HR of 130
- 2 minutes with an average HR above 145
Questions:
- Am I correct thinking that "average" HR is the correct term? Slight rises or descents make it hard for me (everyone?) to dial-in my HR at a consistent number
- I should preceed these legs with a warm-up cruise and I should ramp it up toward the end. I.e., if my HR is 120 it will take a while to get it cranked up to 130.
And, FWIW, I won't be doing "intervals" more than once a week. My legs are still sore from yesterday! Hopefully they will be good for a Metric century tomorrow.
Thank you