There's some interesting stuff here - and by crikey - I think I understand some of it!! Ta very much. Looking at this interval malarkey - I guess a reasonable measure in terms of how hard to push would be HR...? So - I'm 40 yrs old - someone once told me yr max HR is 220 minus age. Therefore my max is around 180. Think that may be a bit low as my resting HR is around 60. So - guessing that these intervals should be at what - 80% of max? 85%? Any road up - unless anyone can think of a better thang to use as a yardstick, I'll try this interval stuff using me ticker as a measure and see how I get on. Also - I found that Sean Yates article thanks Dominic - interesting read.
Cheers - Snoop
SCCU 25
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by richv » Wed Sep 13, 2006 9:09 am
Doug 220-age is a wholly unreliable way of measuring your maximum heart rate.
Without getting into a debate with Toks about what you call the levels which you do intervals I would suggest:
(1) 20 minute intervals should be done at a similar level to that which you can ride a 25 mile TT at, i.e. slightly lower than 10-mile TT pace. If you want to keep it simple and know your average heart rate for a 25 mile TT just ride at about that rate. Ideally for TTs you should try and get used to riding at a consistent power. If you know your average heart-rate for a 25-mile TT you should be starting the interval below this rate and watching your heart-rate gradually increase to or just below that rate during the course of the interval.
(2) For shorter 5 minute intervals you should be aiming to ride at just above your 10-mile TT pace.
Heart rate is not a reliable indicator although it is probably better than nothing. Interval work in general should not be comfortable.
Without getting into a debate with Toks about what you call the levels which you do intervals I would suggest:
(1) 20 minute intervals should be done at a similar level to that which you can ride a 25 mile TT at, i.e. slightly lower than 10-mile TT pace. If you want to keep it simple and know your average heart rate for a 25 mile TT just ride at about that rate. Ideally for TTs you should try and get used to riding at a consistent power. If you know your average heart-rate for a 25-mile TT you should be starting the interval below this rate and watching your heart-rate gradually increase to or just below that rate during the course of the interval.
(2) For shorter 5 minute intervals you should be aiming to ride at just above your 10-mile TT pace.
Heart rate is not a reliable indicator although it is probably better than nothing. Interval work in general should not be comfortable.
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by Toks » Wed Sep 13, 2006 12:00 pm
[quote]There's some interesting stuff here - and by crikey - I think I understand some of it!! Ta very much. Looking at this interval malarkey - I guess a reasonable measure in terms of how hard to push would be HR...? So - I'm 40 yrs old - someone once told me yr max HR is 220 minus age. Therefore my max is around 180. Think that may be a bit low as my resting HR is around 60. So - guessing that these intervals should be at what - 80% of max? 85%? Any road up - unless anyone can think of a better thang to use as a yardstick, I'll try this interval stuff using me ticker as a measure and see how I get on.
Snoop, forget trying to work out what you maximum heart rate is via the 220-age method. As Rich has already pointed it its quite innaccurate and can be out by as much 15%. Go and do a few 20 minute threshold intervals and take your average heart rate each time. Once you've done 3 or 4 you'll have a rough idea of your average threshold heart rate.
Don't forget heart rate can vary when you're fatigued, dehydrated, ill, caffenated etc etc. Try and get a 'feel' for what riding at your 'threshold is like - faint leg burning, conversation not really possible other than a few utterances and slightly laboured breathing. In contrast if your lungs are burning up and your legs feel really really sore you're probably pushing it too hard. Let us know how ya get on
PS If you're that keen to know your maximum heart rate try this. When you're feeling fairly fresh ride up 'box hill' and as you approach the final hairpin bend put in a big effort and ride as hard as you can or even sprint right at the end - then check your HRM. PLEASE DON'T DO THIS IF YOU'VE BEEN UNWELL, HAVE HEART PROBLEMS OR YOUR NOT VERY FIT!!
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by kieran » Wed Sep 13, 2006 12:21 pm
or next year do palace and try chasing down a bunch - felt like I was killing myself 
- I got my highest ever bpm doing this - 202bpm ( note that 220-36 (my age) = 184 so at least 18 beats off). When I do these interval thingys I usually keep my heart rate just above 170 (trying to keep cadence between 90 -100 rpm) so that's 85% of my max. By monitoring cadence and keeping the set up fixed (not changing gear etc) I should be keeping power roughly constant as well. I know if my hr goes up and/or cadence drops I'm working at too high a power level and will not make the 20mins.
- I got my highest ever bpm doing this - 202bpm ( note that 220-36 (my age) = 184 so at least 18 beats off). When I do these interval thingys I usually keep my heart rate just above 170 (trying to keep cadence between 90 -100 rpm) so that's 85% of my max. By monitoring cadence and keeping the set up fixed (not changing gear etc) I should be keeping power roughly constant as well. I know if my hr goes up and/or cadence drops I'm working at too high a power level and will not make the 20mins.-
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by Jon H » Wed Sep 13, 2006 2:33 pm
Steady on chaps, all this talk of heart rates and intervals is turning this into a thread worthy of moving to the "training" part of the forum.
Another good turbo session for the winter season for building base fitness is 25/20/15 minutes at 75/80/85% HR. Basically an hour of gradually increasing effort, the first 25 minutes includes your warm up to get you up to 75% HR and feels fairly easy, the 20 mins at 80% starts to tire you, then the 15 minutes at 85% takes some concentration and effort to keep at the target HR. Spin for 10 mins to warm down afterwards, making a 70 minutes total, just the right length as a typical CD.
Long intervals are good for building base fitness, but when it comes to building top end power there's nothing like short intervals to put the icing on the cake. But these are damn hard, take a lot of motivation, and are best done for a few weeks at a time to build up for a key event or a particular part of the race season.
Another good turbo session for the winter season for building base fitness is 25/20/15 minutes at 75/80/85% HR. Basically an hour of gradually increasing effort, the first 25 minutes includes your warm up to get you up to 75% HR and feels fairly easy, the 20 mins at 80% starts to tire you, then the 15 minutes at 85% takes some concentration and effort to keep at the target HR. Spin for 10 mins to warm down afterwards, making a 70 minutes total, just the right length as a typical CD.
Long intervals are good for building base fitness, but when it comes to building top end power there's nothing like short intervals to put the icing on the cake. But these are damn hard, take a lot of motivation, and are best done for a few weeks at a time to build up for a key event or a particular part of the race season.
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by Dominic » Mon Sep 18, 2006 7:37 pm
Got the official results when I got home from work tonight.
Richard was 3rd overall
Richard, Jon and Robert were 2nd fastest team of three
Tamar was first lady.
I was was fastest non handicapped rider.
So not a bad mornings work for Addiscombe CC
Richard was 3rd overall
Richard, Jon and Robert were 2nd fastest team of three
Tamar was first lady.
I was was fastest non handicapped rider.
So not a bad mornings work for Addiscombe CC
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