Using a heart rate monitor for training isn't rocket science; it's just a case of getting in the right zone. Here we explain how to find those zones and how to train within them.
Eddie Fletcher of Fletcher Sport Science is amazed by how many people have heart rate (HR) monitors and download all the numbers but haven’t a clue what they mean. “Men are by far the worst," he says. "They like to brag about how high their heart rate was during a session and for how long. That’s not good training at all. Find your resting heart rate, get the best idea you can of your max heart rate, and then work your zones out. That way those random numbers will start to have some meaning.”
Finidng your parameters
Resting heart rate
The best way to get your resting heart rate is to take it first thing in the morning every day for a week and work out the average. Make sure you're well rested and not ill or under any stress. Put your HR strap on and just lie there for a couple of minutes, trying to relax as much as possible. Note the lowest figure you see and repeat the procedure the following day.
ADVERTISEMENT
At the end of the week you’ll know what your resting HR average is and you can confidently use this figure as the basis of your training.
Maximum heart rate
Many believe that you can calculate your maximum HR by using the formula of 220 minus your age. For some people this may be accurate, but for many it will be wildly out.
The only way to get a truly accurate max HR figure is with a physiological test at a sport science centre, but you can get a reasonable estimate by doing your own max HR test. Only undertake this test if you are fit and exercise regularly, though. To complete the test, warm up thoroughly for at least 15 minutes. On a long, steady hill, start off fairly briskly and increase your effort every minute. Do this seated for at least five minutes until you can’t go any faster while seated. At this point, get out of the saddle and sprint as hard as you can for 15 seconds. Then, immediately check your HR reading or, after the ride, download your data and look for the highest HR number. This is your max HR.
Establishing your training zones
Some example training sessions
Go slower, get faster
Burn fat, save time
Become an endurance monster
Easy does it
Testing, testing…
You can read more at BikeRadar.com
via BikeRadar All the latest from BikeRadar.com http://ift.tt/1qAPCyo
No comments:
Post a Comment