Setting Max HR during 24 hour race?

[jkellum]

This will be my 4th or 5th 24 hr in OP solo, but the first time I've actually trained, using Lynda's plan. One thing I'm not sure of is, if I'm planning on more or less riding 24 straight hours–my goal is 12 laps–should I set my Max HR so I stay within a certain range (or more importantly, don't ride above a certain range for an extended period of time. And if so, what % should I set the max?

[Lynda]

Definitely set a ceiling on how high you let your heart rate get. The top of your zone 3 is your ceiling. Guidelines are to pace mostly in the range zone 2 to the border of zone 2/3 for the first few hours, soft pedal if HR gets above mid zone 3 and stop pedaling if it gets over the top of zone 3. Solos should see zero heart rate zone 4 time if the plan is to ride 24 hours non-stop. Zone 4 time sends you to your sleeping bag at 3am.

Here is an article with more details and hour by hour pacing guidelines.

I am doing a 24 hour solo race and am hoping to be competitive. How do you recommend pacing?

At OP it is 100% okay to walk the Bitches Hills if you are racing solo. If you hit them with good speed, have a clear line and can get over them in zone 3 with momentum then ride them. If you are backed up in traffic and lose your momentum and have to grind over them it is better, as a solo racer, to walk them. Grinding over the bitches with high power is costly for a solo. A little walking can be tremendously rejuvenating for your body in a solo event. 

Good luck and have a blast. I love OP and am a little sad I can't be there this year.

Lynda

[Author]

Posts