General Discussion Triathlon Talk » Cycling HR data? Rss Feed  
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2010-07-25 2:17 PM

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Subject: Cycling HR data?

IF you train by HR (I don't, really)....what percentage of a 2hr ride do you try to spend in each zone? 

How does this translate into how hard you feel you're working for that 2hrs?  I hear a lot of people say that you should be working "mostly hard" on the bike....with "some" easy mixed in.  Fine.  I'm just looking at my 310XT info. (and not considering it gospel).

Thanks.



2010-07-25 3:09 PM
in reply to: #3003149

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Subject: RE: Cycling HR data?
nc452010 - 2010-07-25 4:17 PM

IF you train by HR (I don't, really)....what percentage of a 2hr ride do you try to spend in each zone? 



What is the purpose of the ride?

Shane

2010-07-25 3:42 PM
in reply to: #3003149

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Subject: RE: Cycling HR data?
Just being honest.....but, I don't have a specific purpose for every workout.  I figure I'll get better at cycling (or maintain what I have), if I ride.  Just wondering about the above.  I ride 2X/wk. right now.  Sometimes I go harder than others.
2010-07-25 4:51 PM
in reply to: #3003149

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Subject: RE: Cycling HR data?
In general, for someone who is only riding 2x/week, I would suggest the following:

Mid-week threshold ride - about 1.5-2 hours - after warming up, complete about 40 minutes of riding at threshold (zone 4); this can be done in many ways - 1x40, 2x20, 4x10, 8x5 with different amounts of easy riding between the work intervals (longer recovery for longer intervals)

Long ride - 2.5+ hours - mostly zone 2 but include some different efforts in the ride (i.e. 10-20 minutes of z3 every hour or 5-10 minutes of z4 every hour)

If at all possible, I would look to add a third (or even fourth) ride if you are trying to build cycling fitness.  It doesn't need to be long but would include some quality work (such as 10-20x30 seconds hard, 30 seconds easy or hill repeats).

Shane
2010-07-25 5:06 PM
in reply to: #3003149

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Subject: RE: Cycling HR data?

That's outstanding.  Thanks.  The problem is, I don't have the time.  I know you hear that a lot.  But, I've recently (in the past 5-6wks) added a couple runs into my wk (getting ready for a 1/2 mary).  I barely make time for the rides I'm doing, and my swimming has recently suffered greatly (I'll fix that).

I did about 7-8hrs, this week.  That's gonna have to be it, for me.

The reason I asked is.....I always hear most workouts should be done in the Z2/Z3 area.  I have a REALLY tough time doing that (just using the Garmin data as "close").  For example, my last 2 rides (20.5 and 32mi.) have seen me (again, according to Garmin) spend:

20.5mi. - (Z2) 3:15; (Z3) 12:56; (Z4) 56:12; (Z5) 9:02 - I suffered a LOT on this short ride, in the beginning....due to heat

32mi. - (Z2) 6:12; (Z3) 43:12; (Z4) 1:03:19; (Z5) 2:11

Does this say anything I should be alarmed about, really?  Seems I'm in the upper zones a lot.

2010-07-25 5:16 PM
in reply to: #3003428

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Subject: RE: Cycling HR data?
nc452010 - 2010-07-25 7:06 PM

That's outstanding.  Thanks.  The problem is, I don't have the time. 



Bike commute?  This is a pretty easy way to add training without much impact to your life.

20.5mi. - (Z2) 3:15; (Z3) 12:56; (Z4) 56:12; (Z5) 9:02 - I suffered a LOT on this short ride, in the beginning....due to heat

32mi. - (Z2) 6:12; (Z3) 43:12; (Z4) 1:03:19; (Z5) 2:11



I wouldn't worry about it unless you aren't recovering well or it is affecting your other workouts.  However I would not use your Garmin data to track your intensity unless you do a LTHR test for the bike.  Unless you know your zones, these data are meaningless to guide training.

Shane



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