Originally Posted by
Symtex
I am unable to train at any other zone but 4 or 5. When I jump on a bike, I have to spin. My cadence is around 70-80 and that take my HR to at least Zone 4. I'm 41 years old so that means around 145-160 bpm. I want to train to do longer distance but I am uncertain how I will achieved that. I would have to reduce my cadence in the low 50's to get low enough and that would reduce my speed to below 20km/h.
50rpm to go 20km/hr? That's a 50/53 big ring gear.
Assuming you have a normal geared bike with a 34/39 inner ring, which it sounds like you do, you should be able to go at the absolute slowest 18-20 km/hr on 100rpm if you're in your easiest gear. If you have climbing gears you might be able to pedal 15 km/hr at 100rpm. 7-8 km/hr at 50rpm