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Started Logging a Few Regular Routes

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Started Logging a Few Regular Routes

Old 08-10-09, 01:38 PM
  #1  
Clydesdale in Training
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Started Logging a Few Regular Routes

I have a 16 mile loop that I started regularly riding near my house. Its all highway with only 3 stop signs along the route which I will typically run if nobody is coming. I live 3 miles east of town and the route takes me further east which is even less populated.

The route according to the sigma is right at 16 miles, there are 3 pretty healthy climbs of right at 100' high by a mile long at around a 2%-3% average. Total climbing of less than 400' as the rest is just small rollers that often don't even show up on the barometric altimeter.

I usually ride this right at 55 minutes averaging just under 17 mph. Usually wind isn't much of a factor in the early morning. I'm 37 years old 220 pounds and 6' tall. My heart rate usually varies from 140 - 160 with an average of 150 or so and I'll hit a max of 172 or 173 normally on the climbs or the sprint to finish.

My goal is to get into better cardio shape. Should I be riding to keep my heart rate higher? Or should I be riding more than an hour with a lower heart rate?

I can say that I'm pretty whipped by the time I finish the half mile sprint into my yard.

I guess I'm just looking for some advice on how to best use my riding time.

Thanks for the suggestions.

Rick
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Old 08-10-09, 05:25 PM
  #2  
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A heart rate monitor will help you quite a bit. Your heart rate is too high, you should be working at ~120bpm for maximum fat burn (assuming 172 is your max HR). This will burn fat while still stimulating the growth of your body's aerobic capacity. Higher intensity training will keep your metabolism up longer (burning more calories / fat) but it won't make your heart healthier any faster.
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Old 08-10-09, 05:55 PM
  #3  
Clydesdale in Training
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My max heart rate according to the old addage is 183. My sigma computer shows 3 zones:
Zone 1 101-128
Zone 2 128-146
Zone 3 146-183

My heart rate distribution on a typical ride is:
Zone 1 - 6% of the time (Warm up as I leave the house)
Zone 2 - 25% of the time (Heart rate slows waiting for traffic lights, descents, etc)
Zone 3 - 69% of the time

My goal is to both lose some more weight, but more importantly to get into better cardiovascular condition. I usually have an hour or slightly more to ride. On weekends I can increase the saddle time a bit, but during the week, its an hour or so on Mon Wed Fri. I do my weight training on Tues Thurs Sat. Sunday I just goof off or ride light.

So how do use the 60 - 90 minutes that I have in the morning to maximum benefit?

rick
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