lcfmonkey
Reged: 08/03/2008
Posts: 2
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Hello. I received a Polar Heart Rate Monitor for Christmas with all the good intentions of training hard but I'm really having trouble keeping my heart rate down to the suggested rates for training.
I am 38, have regularly played football and mountain biked for the last 25 years and have now taken up road riding to give my knees a rest.
Today I rode for 45 mins as fast as I could and recorded a max heart rate of 184 and an average of 169, is this excessively high?
Also why do the suggested heart rates seem so low, I have to piddle along to keep my heart rate in the EASY range.
Any advice would be greatfully received!
Paul
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chrisc
Reged: 19/11/2007
Posts: 28
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I've just got a Polar HRM and I'm assuming I've used the right formula to set it up - Max is 220 less age. I'm 38 and have never really done much in the way of exercise at all. I did an hour on the turbo trainer this morning, nothing heavy I don't think, probably legs going around for the most part at 65-100 rpm, I averaged 159 and maxed at 187. The 187 was when I cranked the turbo remote up to number 9 and had a minute out of the saddle, my legs wouldn't let me carry on anymore than that.
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scm
Reged: 24/06/2006
Posts: 1232
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Quote:
... Max is 220 less age.
This "formula" has been widely discredited and in many cases isn't even a rough guide to your maximum heart rate. Best way is to repeatedly ride a tough climb until you die, then take your heart rate just before it stops as your max.  
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andrewj100
Reged: 08/08/2007
Posts: 514
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I've always been able to easily pass the 220 less age amount without dying (touch wood).
It's used in gyms by instructors because having unfit people who join on new years day being carted off in ambulances is bad for buisiness.
I don't bother with a HRM any more I find it to distracting.
I've found focusing on breathing works best for me, if I start to get into oxygen debt I ease off, if not then push a bit harder, I can usualy get into a nice rhythm and just wear my lefs out!
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buzz
Reged: 27/01/2007
Posts: 1106
Loc: Ireland
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Kingcycle or a lab rat test will determine your HR accurately in controlled conditions. However, without access to that, to get a good guide, try and find a hill that's a good hard shortish climb that gets you out the saddle - but not long enough to ride up in a rythym. (say half to three quarters mile?) Have the HRM on, make sure you're fully warmed up and....
Ride up said hill as hard as you can in the biggest gear you can and coast down, turn round 3 times and repeat. keep an eye on your heart rate max.
Fourth time up pay extra attention to the HRM, you will no doubt max out on that effort or the one before - Not as good as a kingcycle test, but it will give you a much more accurate reading than the 220- rule. 
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'Make the Leap'
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lcfmonkey
Reged: 08/03/2008
Posts: 2
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Cheers, that'll be my task for the weekend. I'm still concerned at how high my heart rate seems to be when I'm on the bike though, I regularly sit at 165 BPM whilst not going particularly fast.
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Graeme
Reged: 05/09/2007
Posts: 24
Loc: Southampton
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I have dabbled with HRM for running and cycling but i think that(without sounding like a Hippie) just listening to your body is the best option.
I have three speeds:
Easy - 4hrs + on the bike (basemiles)
Brisk - 2hrs (20 mins before and after easy)
Eyeballs out - Time trials or racing
G
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Its not training, unless its raining
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UserOne
Reged: 30/03/2008
Posts: 5
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Hi all, I am a newbie and share lcfmonkey's problem. I find it very difficult to maintain the heart rate zone I hoped I would i.e. it's always much higher. The 220 - age is probably about right for me give or take a few beats, I dont think it realy matters at this stage for me. I am just going to keep plodding along hoping that I will start to see some difference in my heart rate vs speed, incline and effort.
Can anyone advise on the best heart rate zone to train in I am mainly looking to increae the distance I can cycle in one session.
Thanks UserOne 
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bigoldsideofham
Reged: 23/12/2007
Posts: 1077
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CW had info on sweet spot training this week. Other factors will be what are your main goals - ie: races , weight loss?
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UserOne
Reged: 30/03/2008
Posts: 5
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My goal is to completed a 100Km cycle in the summer I am commited to training 3-4 times a week, although some of this might need to be quick runs at lunch time etc.
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Gazzo
Reged: 09/04/2008
Posts: 4
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I wondered that too, having recently purchased a hrm to follow the twelve week 7hr (ish)plan. To keep my heart rate down I almost have to go at walking pace.
I am of the opinion though that the fitter you become the more power etc. you will be able to produce at the same heart rate so maybe today you might not be doing much but at the end of the twelve weeks I reckon you will see a difference in your output at the same heart rate.
But hey, I'm just guessing 
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bigoldsideofham
Reged: 23/12/2007
Posts: 1077
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Heart rate will definately fall as you get fitter. As far as i am concerned when i begin a new plan (usually following a broken bone or an operation) i use perceived exertion alone until i get to a half decent level of fitness. I start using training zones etc when the zones were useable tools and that little alarm stopped going off constantly. To give you an idea i started training at christmas following four years of relative inactivity. I was extremely overweight and had a rest heart rate of 88. Its now 46! Prior to my 4 year lay off i was training hard for rugby etc so my heart has reviously been strong but its still one hell of an improvement on the recent sedentasry me. Guess ill never have the heart of 'big mig' but its all going in the right direction. ( Weight and heart rate down speed and performance up) 
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colnagodream
Reged: 06/04/2008
Posts: 328
Loc: Langholm, Dumfriesshire. 10 mi...
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Max.220-age(54)=166!! Got chased up a hill the other week by a huge timber wagon(nowhere for it to overtake safely)
HRM read 206!!! nearly died of fright. Had my first reasonable run to-day(45 HILLY),weather not been kind lately(dry weather type me) max.hr was 186 avg.161 3hrs6min. happy with that,things can only get better!!!??
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hawker
Reged: 11/08/2007
Posts: 35
Loc: Central, a little to the side,...
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Just another voice to dismiss the nonsensical max of 220 minus age. I started with a HRM back in 1993 and had a max of 183; last September I tested my max again and it was...183.
There is a lot of information about heart rates out there, the best being based on lots of individuals' experience. You must test, use4 trial and error, and/or have a coach help you find out your correct zones for racing. I know from experience that I can sustain 155 to 160 for one and a half to two hours steady pace, but can keep up 140-150 for four hours or more. Upper 160s and my legs start to burn. But those are for me, and only me. They only vary - increase in fact - if I have a lay off due to illness or injury and then I find that it is easier to achieve a higher rate for a given perceived effort when I start riding again.
The spanner in the works is that those are training levels, on my own. In a group, or especially in a race, my rate for the same perceived effort is hgher. If I even think of a race when training I can see my pulse rise for the same effort - the power of thought and imagination no less!
HTH
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Never store your vaseline next to your superglue.
The spout will fall off your teapot.
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DougMorley
Reged: 15/12/2006
Posts: 235
Loc: BC Canada
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I heartily (sic), agree with Hawker about the power of mind in connection with heart rates. That would account for the ever changing of the rates for individuals and circumstances, even day to day. It also applies in a major way with blood pressure.
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DougMorley
Reged: 15/12/2006
Posts: 235
Loc: BC Canada
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I've just remembered that I read somewhere about one's ability, when out riding in company, to talk - being another method of the heart rate set.
Something along the lines of: upper rate - only able to speak individual words, lower rate - able to speak sentences.
Just dropping this in the mix.
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Flossyrockstar
Reged: 07/10/2007
Posts: 21
Loc: Biggin Hill, UK
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Er since february have had heart rate monitor (edge 305)showing 224 but only after the first 5 mins then it settles down to around 158 is this not good.
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Never be afraid to try something new. Remember that a lone amateur built the Ark ,and a large group of professionals built the Titanic.
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kieran
Reged: 11/07/2007
Posts: 495
Loc: currently in toronto.
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mine occasionally does this but its always in the same location
which makes me think there must be some interferance around somewhere.
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bianchisattva
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Flossyrockstar
Reged: 07/10/2007
Posts: 21
Loc: Biggin Hill, UK
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That could be It as I went a diffrent route today and It was fine.
Edited by Flossyrockstar (18/05/2008 21:02)
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wuverley
Reged: 16/05/2008
Posts: 1495
Loc: Man of Kent
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I'm 39 and regularly hit 240 when "sprinting" up the longest hills in east Kent (which can be longish but lets face it not alpine). Its been the same since I really took up cycling 16 years ago,
It could be I'm about to drop dead or have a dicky ticker but my max heart rate hasn't reduced since I was 23 years old . When very fit my lowest rate has got down to 55 and is now back to about 70 (with almost no training).
The only conclusion I've ever reached is that human physiology varies quite a bit.
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Invicta
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