Replies to This Discussion

Permalink Reply by David Southern on June 17, 2011 at 12:08

Some years ago, I read that upping the cadence (by using a lower gear) could reduce the heart rate.  I tried riding on the middle chainring instead of mostly on the big one: my HR went down and my speed went up.

Permalink Reply by MARK FERGUSON (SPARTACUS) on June 17, 2011 at 12:09

I am similar to you mate, the answer is more hard work, the more hills you do the fitter you'll be. I don't think there is any magic formula!

Permalink Reply by Davidtcr on June 17, 2011 at 12:31

The fact you topped at 104% means that your calculation of max heart rate is definitely out, if you are really concerned about riding in correct training zones then you need to get this more accurate.

Assuming that the reason you want to lower your heart rate is to be in the correct zone then the answer is that you do need to slow down; the whole purpose of zone training is to keep the heart rate correct.

However if you just like riding as you currently are, then I would say keep doing it and not worry too much about your heart rate.

Permalink Reply by Belinda Hoare on June 17, 2011 at 12:33

What do you mean by "lowering your heart rate"? Do you mean during any particular workout? What are the particular reasons you want to lower your heart rate? Its hard to comment without seeing specifics of training data over time, but if you've been riding for 18 months and have achieved a good degree of fitness/weight loss, then a heart rate that consistently hovers around 90% and peaks out at 104% (discounting electromagnetic interference) is most likely based on a max that is set too high. Short of testing yourself properly, drop your max in your garmin by 15-20bpm. That should represent about a 10% difference, and mean that you'll never see your HR exceed 100% (which logically, it never will), and your regular 90% HR looks more like 80-85%. So, it may be a simple case of your HR looks so high not because it is, but because the max in your garmin is wrong.

 

Other than that, how to lower your heart rate? Get fitter. Adopt interval-type training, and prioritise recovery (needed most with high HR efforts), and remember the law of diminishing returns - moderate fitness is easier to achieve and maintain than peak fitness (defined as the ability to maintain HR at or above lactate threshold for sustained periods with efficient recovery). Its also true that everybody has physiological limitations, and the only cyclists who can climb at high speed AND keep a HR below 80% are pros - the phyiological elites/freaks of the world. 

 

It also raises the question of what you want to do with fitness - fitness is just a means to an end. What you need to have a clear understanding of is what your end goals are.  If you're hill-climbing, what average speed do you want to be climbing at? Fitness is just the tool to reach that goal. If your goal is to be climbing an 8% gradient at and average of 35km/hr, then you'd have to be super-human (or a pro) to be doing that with a HR lower than 90-95%.  If you only want to be able to climb at a 20km/hr average, then its possible with specific training over time to be able to do that with an average HR lower than 80%. 

 

hope that helps.

Permalink Reply by Justin V on June 17, 2011 at 12:39

Thanks Belinda, interval training sounds like a good idea. I refer fitness to being less physically and mentally tired and the ability to enjoy all that my family has to offer. Having a heart attack whilst on a bike isnt very appealing.

Permalink Reply by Belinda Hoare on June 17, 2011 at 12:56

Its worth remembering that peak fitness (not just average fitness) does not make you full of beans - its actually physically and mentally exhausting (which is why the body can't hold it for long before it needs to detrain a bit). Any act of cycling training that seeks to improve 'fitness' is an act of breaking down the body at the cellular level, and in the recovery bit, that's when the body rebuilds and reinforces itself (ie. gets fitter). Pro cyclists may be the fittest/fastest cyclists on the planet, but they also spend huge amounts of their day sleeping, their immune systems are often chronically depeleted, and they don't have to concentrate on any other full-time job except train/eat/sleep/repeat.  If you're always riding hard with not enough recovery, if you're always tired, you'll not only compromise what fitness you can achieve, but after a while it stops being enjoyable.  Question the amount of recovery you program into your training. Better to be over-rested than over-trained.

Permalink Reply by RD6 on June 17, 2011 at 13:08

hence every 4th week of a training program should be recovery -complete rest off the bike.

Permalink Reply by Belinda Hoare on June 17, 2011 at 13:12

Not so much complete rest off the bike, but active recovery = maintenance of intensity with a substantial drop in volume. e.g. If the 3rd week of a block involves 300km or 10hrs, of which 5hrs were climbing at 85-90% HR, then the final week dials right back to 100km, with only a 20min climb at 85-90% HR. 

Permalink Reply by RD6 on June 17, 2011 at 13:20

Thanks for that tip

Permalink Reply by Konadog on June 17, 2011 at 12:36

Breathing technique plays a role in heart rate - when you breathe out your heart rate goes down. Breath in fast and out slow and your heart rate will drop.

Permalink Reply by RD6 on June 17, 2011 at 12:56

Riding in the colder weather increases your HR , it takes more energy to warm up your muscles

 

Indoor rollers are good for maintaining HR hence cruising at 90-95 RPM or whichever you feel comfortable over time.

Permalink Reply by Rob Wilson on June 17, 2011 at 13:05

Inform cycling website has some great cycling articles including heart rate zones etc

http://www.cycling-inform.com/

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