Thread: Heart Rate Monitor Training

Looking to make my indoor bike training more beneficial by using my heart rate monitor. Anyone know of any books or websites that give information on how to use a heart rate monitor as part of an indoor bike training program?

Originally posted by John
Looking to make my indoor bike training more beneficial by using my heart rate monitor. Anyone know of any books or websites that give information on how to use a heart rate monitor as part of an indoor bike training program?

John,

Pc Coach has software that plans how long you should be in each zone, depending on where you are in your training. I used it with a HRM and it seemed to work well, but it is somewhat inflexible because it's just a program that is not set up to your individual strengths and weaknesses.

I would also recommend Serious Cycling from Ed Burke, but this book assumes that you already know the basics of training.

Also, this might help you...

Heart Rate Training Zones
Training zones are based on a percentage window (60% to 70%) of your maximum heart rate. Within each training zone subtle physiological effects take place to enhance your fitness.

The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70 %. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs.

The Aerobic Zone - 70% to 80%
Training in this zone that you will be develop your cardiovascular system. The bodies ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.

The Anaerobic Zone - 80% to 90%
Training in this zone will develop your lactic acid system. In this zone your individual anaerobic threshold is found - sometimes referred to the point of deflection (POD). During these heart rates the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen, is the runners worst enemy, lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace. This is your anaerobic threshold or POD. Through the correct training it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher.

The Red Line Zone 90% to 100%
Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.

Resting Heart Rate
To determine your resting heart rate (RHR) is very easy. Find somewhere nice and quite, lie down and relax. Position a watch or clock where you can see the second hand. After 20 minutes remain where you are, do not sit up, and determine your pulse rate (beats/min). This is your RHR.

If you have a heart rate monitor then put it on before you lie down. After the 20 minutes check the recordings and identify the lowest value achieved. This will be your RHR.

As you get fitter your heart becomes more efficient at pumping blood around the body. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis (e.g. Monthly).

Originally posted by Griz

The Red Line Zone 90% to 100%
Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.

There are also intensities above this (i.e. HR does not represent what is happening to the body) which are supermaximal (maximal refering to VO2 max). Its best to attack these efforts with out a HR monitor, by riding any intevals under 1 minute explosivly. These efforts will be important if you are riding Road Races and less important if you are doing TT's.