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HR recovery time question

Old 06-07-07, 07:09 PM
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Anthony8858
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HR recovery time question

First off, I have to say that I'm in AWFUL condition. I have a belly, and I could use to lose 20 lbs just to start feeling better.
I decided to get back on a road bike after 15 years of eating

My bike has a Sigma heart monitor.

I did a 30 minute ride with a sustained pulse rate at about 65% 10 minute warm up / 20 minute sustained / 10 minute cool down. This work out comes at a suggestion from my cardiologist as a starting point. (May not seem like alot to you, but a months ago, couldn't make it up a single flight of stairs without stopping to catch my breath.

Here's my question:

An hour after I stopped riding tonight, my resting pulse rate was about 80 - 85 bpm. This is more than my normal 68 bpm while sitting still.

Is this normal? Or did I over do it?
.
Thanks

Last edited by Anthony8858; 06-07-07 at 07:24 PM.
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Old 06-07-07, 07:43 PM
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You didn't overdo it. My HR can be elevated for 3-4 hours after a long workout. Last Saturday after a 12 mile run it was at 80+ for about four hours. When you see your HR creep up and up and up and your pace is the same that means you are pushing it.
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Old 06-07-07, 07:49 PM
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Thanks, I feel better now :-)
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Old 06-07-07, 08:27 PM
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Of more concern is heart rate recovery (HRR) 1 and 2 minutes after exercise, typically monitored on a treadmill. Dr. Michael Lauer of the Cleveland Clinic (and many others) has done a lot of work on this subject. Lots of info out there, but generally, big concerns if HRR one minute after exercise is 13 bpm or less. I like to check my 1 minute HRR from time to time on a treadmill. I get HR up to maybe 90% of max, and then immediately dial treadmill down to just walking. My HRR is 30+ bpm, which is modest level of fitness. What's cool is when they do telemetery monitoring of HR on TDF riders and their HR is like 65 bpm in the middle of the peloton, going down the road at 25-30 mph. Their engines rev up and down like Ferraris.

As others have noted, elevated HR several hours post exercise is very common for those beginning to re-acquire good levels of fitness. Continue to check with your cardiologist. At this stage, you may benefit more from rides of longer duration at a modest level of exertion. Don't rev that engine up too high just yet - sounds like you're doing great. Keep up the good work, and post notes on your progress from time to time.
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Old 06-07-07, 08:49 PM
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I managed to keep my heart rate at a steady 127 bpm in between the warm up and cool down. It took 2 minutes for my HR to get down to 90 bpm.

15 years ago, I was doing 150 -200 miles a week on my Cannondale SR400. I want to recapture those rides :-)
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Old 06-07-07, 10:00 PM
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Originally Posted by Anthony8858
First off, I have to say that I'm in AWFUL condition. I have a belly, and I could use to lose 20 lbs just to start feeling better.
I decided to get back on a road bike after 15 years of eating

My bike has a Sigma heart monitor.

I did a 30 minute ride with a sustained pulse rate at about 65% 10 minute warm up / 20 minute sustained / 10 minute cool down. This work out comes at a suggestion from my cardiologist as a starting point. (May not seem like alot to you, but a months ago, couldn't make it up a single flight of stairs without stopping to catch my breath.

Here's my question:

An hour after I stopped riding tonight, my resting pulse rate was about 80 - 85 bpm. This is more than my normal 68 bpm while sitting still.

Is this normal? Or did I over do it?
.
Thanks
Anthony,

You are very likely fine. You don't mention what you are using to calculate the HR (ie 65% of what), but in general your goal is to not really be breathing very hard - you should be able to carry on a conversation easily (or fairly easily).

That may seem really easy, but you don't need a lot of training stress to improve with where you are.
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Old 06-08-07, 04:59 AM
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Originally Posted by ericgu
Anthony,

You are very likely fine. You don't mention what you are using to calculate the HR (ie 65% of what), but in general your goal is to not really be breathing very hard - you should be able to carry on a conversation easily (or fairly easily).

That may seem really easy, but you don't need a lot of training stress to improve with where you are.
I calculated my HR as......220 - 49 (age) = 171 * 65% = 111. After doing my own math , I realized that my actual sustained HR was 127 (74%) during my workout, and NOT 65% (Oops).
I NEVER had a hard time breathing, except for one hill that took my HR up to 149.

Thanks
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Old 06-08-07, 05:39 AM
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220 - age = MYTH

Edited to add... search the forums for 'calculate max heart rate' and you'll find threads that go on for days on finding max heart rate and training zones.
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Old 06-08-07, 06:03 AM
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Originally Posted by NomadVW
220 - age = MYTH

Edited to add... search the forums for 'calculate max heart rate' and you'll find threads that go on for days on finding max heart rate and training zones.
And how.

I'm 38. My max hr is around 204-205. I'm not "happy" until my HR is in the 80-90% range (160-185). I can comfortably work at 180 for hours.
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Old 06-08-07, 07:25 AM
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Originally Posted by NomadVW
220 - age = MYTH
+10. See https://www.nytimes.com/2001/04/24/he...5c400c&ei=5070 for info on its genesis.
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