Originally Posted by wolfpack
Hi everyone,
What advice or training suggestions can anyone offer to help me be able to keep up on rides and not get dropped off the back? Is it time for intervals? If so, how do I do them? Since I didn’t really have a “plan” while on my way to 1000 miles, should I continue in such a way as to build a better endurance base? I’m just so befuddled right now as to how to improve. If it helps, in all of my rides so far, my avg HR has been around 145, and so far the max HR I’ve seen has been 183, which was yesterday. I’m female, RHR of 60, and 41yo. I’ve been using 182-60=122 and taking my HR% from 122 and then adding 60. (so 70%=(122*.70)+60=145). Is this a correct way to calculate HR%? Is there any other information needed?
Hello Karen...I'm no expert on this subject, but here what I've learned works for me. I calculate heart rate the same and try to train at 85-90% if I'm out for a ride. It does require concentration to keep intensity level up when you are training on your own, but you must try. For interval work I do these on different days...(1) 30 mins, 10 seconds out of he saddle and pedalling as hard as possible in as heavy a gear as possible. Rest 50 seconds, repeat. (2) 45 min, 30 seconds as hard as possible seated, 90 seconds recovery, repeat. Then I ride home, usually at a leisurely pace. The out-of-saddle workout seems to be helping my climbing a bit. I try to do Interval work on Monday and Thursday so that I get a day recovery before my club rides on Wed and Sat. A day of rest (no riding or really low intensity - HR in 60-70% range) riding seems to help a lot.
You may also want to incorporate longer intervals of say 2-3 minutes at say 90%...something that's uncomfortable and requires concentration to maintain. If you want to ride faster you have to trainer at a higher intensity level. It's that simple.
Keep adjusting your zones as your max observed HR go up. I was using 176 as a max but recently I hit 180, 181 and then 184 yesterday. So I'm adjusting my zones accordingly. Sounds like you are on track to measure your intensity. 220 - age is within +(-) 15 beats of your max, or so I was told by an exercise physiologist yesterday. Women might be slightly different re 220 as a starting point.
Legs and lungs getting stronger and I'm no longer getting dropped as easily. There are a lot of good posts about sprints and intervals on this site. Pick something that's easy to follow and then go out and do it. It works better than just going for a ride and putting in the miles. Seems like you are ready for sprints and intervals.
I'm 5 - 9 and 195lbs. The biggest thing that will help you is when you start to shed a few lbs. The 165 lb guys always have more in the tank for the hills that I do. But I don't worry about that, I just ride and work on my own fitness level...and am quietly closing the gap! Cheers, Ben