Bike Forums - View Single Post - How do you pace yourself for a Century using heart rate?
Old 09-08-08, 02:49 PM
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mikerhymeswith
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Originally Posted by Ryon View Post
I want to know, what would be the ideal HR to maintain over a long, flat century?
Fast race or social century? Pulling? Mid-pack?

range begins at:
zone 1 -> 65% of LTHR
zone 2 -> 82%
zone 3 -> 89%
zone 4 -> 94%
zone 5a -> 100%
zone 5b -> 103%
zone 5c -> 106%

I built this table for my ranges:

LTHR 168 169 170 171 172 173 174 175
1 109 110 111 111 112 112 113 114
2 138 139 139 140 141 142 143 144
3 150 150 151 152 153 154 155 156
4 158 159 160 161 162 163 164 165
5a 168 169 170 171 172 173 174 175
5b 173 174 175 176 177 178 179 180
5c 178 179 180 181 182 183 183 186

I can get my resting HR down to 47 with meditation techniques. HR at work in 70s. Most of my instantaneous readings were 150s-160s in the first 60 miles. Then fatigue and long hills wore me down and I was dropping into the 130-140s. I am using 170-172 as my LTHR. If I get a indoor trainer one day then I use it to help establish a number. Now that I am getting out of the city to ride I am able to find 20 minute uninterrupted rides, so I could find a 20 minute route to repeated ride as my LTHR measurement course.
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