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Lynda,
I'm in my 9 week on the 50 mile finisher plan. My average HR is 147 and Max HR is 176. Almost all my hill climbing HR is about 160+ bpm and in flat trail is between 140-150. Your Zone Chart that is 124-134 Zone 2 is almost my warm-up only. When the program say stay on Zone 2, what normally happens is my easy spinning is Zone 3. I also notice that the 154-161 Zone 5 is very easy to achieve. I see myself hitting 166 just like that on hill climb and drops back to Zone 2-1 on recovery. Should I change my Average HR? or em I doing something wrong?
I always use FT1 Polar Heart Rate Monitor, so I know it's right. I have done the time trial test during my long ride, short ride and indoor cycling. I always sit when climbing steep hills which that's were I'm comfortable. The 20min Indoor cycling time trial test using exercise bikes was way different. I follow your instructions to pace 20min evenly with max effort. The result was much lower average HR and lower max HR. The only way I can hit zone 4-5 is to spin really fast in the level 12-15 on a exercise bike and if I choose a much heavier tension to pace, my HR drops. The outdoor test with my Mtb always gives me a high average and max. One thing is that even I hit 176-182 max HR, I can say I'm ok and HR drops back to zone 2 in few minutes. I just don't think writing 147 average HR in your chart matches the way my HR Zone is. My warm-up spin easy goes to Zone 2 and everything else is always much higher. Maybe It's just me or is my time trail wrong. I always monitor my HR with all my rides plus I already muted the zone limit warning coz it beeps all the time.Hehehehe
Thanks
Dazs
I agree things are not lining up and making sense. If 151 – 164 bpm is easy to achieve your average 20 min heart rate should be higher as it is set in a test situation that is far more intense than “easy”.
If you hammer on your mtb as hard as you can ride for 20 mins what would your average heart rate be?
What is your average heart rate from a XC race?
Lynda
I train at a 11.5 mile loop and I do laps about 1hr 6minutes fast and 1h 16minutes when slow. I average HR here would be around 147-150+. The course is mixed with hills, downhill and flat. Didn't monitor my HR on XC Race yet. I would expect a average heart rate between 147- 150's. If I push myself to the limit for 20mins on a gradual climb, then I probably get that average HR higher than 147.
I just remembered starting a ride climbing a steep hill for 0.5 miles and other one for 0.7 miles. My average HR with this ride was definitly in the 150's
I just didn't time trial myself again to push my average HR higher. Anyway, @135-141 Zone 3 in the chart for a 147 average HR is a comfortable pace. What Zone should I use for the 50mile race? Also, any hill climb for me will surely hit Zone 5 in seconds.
Thanks
Dazs
If you can average 147/150's bpm for 1 hour 6 minutes riding fast you should be able to average higher than that for an all out 20 min time trial test effort unless you are on some medication that puts a governor on your heart rate like beta blockers. Your zone are set too low based on a threshold heart rate of 147 bpm.
Here is a Training intensity guidelines table detailing what each intensity should feel like.
I recommend getting your HR zones figured out before you use HR as a pacing tool in a race.
Here are my guidelines how to race a PR 50 miler.
Lynda
Yes, flat pavement will probably make a difference. Which way that difference goes depends on your riding style. Generally climbers can push a higher HR uphill than on the flats and vice-versa for flatland power riders.
Heart rate is a RESPONSE to exercise intensity AND other factors, not a DIRECT MEASURE of exercise intensity. The “other factors” make HR a murky pacing tool at times. Power (watts) is a direct measure of exercise intensity and is a clearer pacing tool. You should strongly consider a power meter.
Lynda
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