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2008-03-03 11:06 PM

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Subject: Bike HR training -- personal case study

So I have read a lot about HR training in tri-talk, and followed the guidance of Shelly123 and dck4shrt when it came to building base on the bike. They would yell at me for going to hard thx guys

The Background:

The first ride I ever did with a HRM was a loop around BWI airport; I rode at what I felt was a comfortable pace. The next day I did an LT test on the bike, and have tried to log every ride since with extended HR info in BT. This first ride was on Dec 19, today I did the same ride in same direction on the loop, starting at almost the exact same spot (I parked .02miles from the first spot, hence the ride is longer by 0.04).

The Variables:

Bike Positioning. I had a professional fit which made my aero position slightly more aggressive during the last 3 months, dropped the handbars 2 spacers and moved the seat forward 2cm to account for the shift. Also replaced SPD's with Look pedals... beyond that almost everything else remained consistent on the bike.. and physically I am approximately the same weight. I did ride 25 miles yesterday with approximately 2600ft of climbing, so I had some fatigue in my legs today, but it was not bad.

Weather

Date                 Temp     DewPt        Pressure     Wind
12 PM  Dec 19   38         21.0           30.13          S 8

 Date                 Temp     DewPt        Pressure     Wind
5 PM  March 3    62.1      37.0           30.03          SE 9

Today was warmer, and the wind was very similar. It is a loop so you will get hit with headwinds, tailwinds and crosswinds

 

Training:

Since Dec 21 (The day after LT test), I have ridden approximately 820 miles in approximately 50hrs 30 min. I did not really do any hard interval training, I did do some hilly rides, but in general I mostly tried to keep the HR in Z1 and Z2 as reflected by the overall large amount of time spent in the two zones. Time in Zone is as follows:

1 - Recovery 118 - 149 20h 19m 45s
2 - Extensive Endurance 150 - 161 14h 59m 04s
3 - Intensive Endurance 162 - 169 4h 23m 59s
4 - Sub-Threshold 170 - 180 3h 32m 37s
5a - SuperThreshold 181 - 184 20m 50s
5b - Anaerobic Endurance 186 - 191 03m 03s
5c - Power 192 - 198

 The Rides:

Dec 19: Distance: 12.08 Miles, Time: 45:10, Average Speed: 16mph


HR Avg 163 Max 183

Z1 4:55
Z2 12:20
Z3 11:21
Z4 12:51

 

March 3: Distance: 12.12 Miles, Time: 41:12, Average Speed: 17.6mph

HR Avg 155 Max 169

Z1 8:21
Z2 20:06
Z3 8:36

Conclusion:

So for me it shows that my training in Z1 and Z2 has lowered my average HR by 8bpm (Z2 vs Z3), lowered my max to Z3 instead of Z5 (for this ride), and increase my average speed 1.6mph on the same course with the much lower HR. I was also careful today to back off if I saw the HR climbing, and keep it in Z2 as much as possible.  I personally was blown away to see the HR/speed differences.



2008-03-04 6:01 AM
in reply to: #1250576

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Subject: RE: Bike HR training -- personal case study

Great post!  Really shows the effects HR based training has on results.

Ernie 

2008-03-04 10:34 AM
in reply to: #1250576

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Subject: RE: Bike HR training -- personal case study
Great work!!! And I love the analysis
2008-03-04 12:23 PM
in reply to: #1250576

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Master
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Subject: RE: Bike HR training -- personal case study
Those are very solid results in a short period of time - keep up the good work.
2008-03-04 12:31 PM
in reply to: #1251584

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Subject: RE: Bike HR training -- personal case study
NICE! Keep up the great work !!!
2008-03-04 2:27 PM
in reply to: #1250576

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Subject: RE: Bike HR training -- personal case study
Fantastic. Be sure you repeat your LT tests so you can continue training in appropriate HR zones. Your LT HR may or may not have changed, but it's clear you have improved your sub-threshold power output/speed with primarily zone 1/2 training.

How many years have you been cycling?


2008-03-04 4:41 PM
in reply to: #1251997

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Subject: RE: Bike HR training -- personal case study

AdventureBear - 2008-03-04 3:27 PM Fantastic. Be sure you repeat your LT tests so you can continue training in appropriate HR zones. Your LT HR may or may not have changed, but it's clear you have improved your sub-threshold power output/speed with primarily zone 1/2 training. How many years have you been cycling?

I was just discussing that I need to redo the LT test. Normally does your LT rise or lower as fitness improves?

I bought the new bike in July of 07, and have been riding since then.. prior to Dec of last year I had ridden about 820 miles in 6 months, just riding with no HRM, just going by what felt right. What constitutes a proper bike base?.. is there such a thing?.. and what training should be added once you have built your base?..  or is it broken into a combination base/speed build?

2008-03-04 4:53 PM
in reply to: #1252472

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Subject: RE: Bike HR training -- personal case study
So how does one do an LT test on a bike? (Preferably an indoor trainer as 4-7 inches of snow are forcast for tonight).

2008-03-04 5:07 PM
in reply to: #1252513

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Subject: RE: Bike HR training -- personal case study
Interesting!
2008-03-04 5:35 PM
in reply to: #1252513

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Subject: RE: Bike HR training -- personal case study

davhamm - 2008-03-04 5:53 PM So how does one do an LT test on a bike? (Preferably an indoor trainer as 4-7 inches of snow are forcast for tonight).

LT Test

There is also a thread with discussion.. search Lactate Threshold, it is title HR 220-age the truth



Edited by slake707 2008-03-04 5:40 PM
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