Replies to This Discussion

Permalink Reply by snappy_don on June 17, 2011 at 17:05

Lots of wise words here

My experience is not one of lowering the maximum via increased fitness, but being able to maintain close to maximum for longer and longer.

EG. Last year I tested and reckon my max is around 180-182. (absolutely smashed myself on a trainer, then repeat, then repeat, then repeat.) On our climb up to Forest Range this morning my HRM seemed to be locked on 174 and it didn't move for about 15 minutes. The difference from 12 months ago is that I seem to be able to maintain that for longer before the joints start to burn with lactic, and you 'hit the wall'. I think the Lactic Threshhold - the classic 'red zone', creeps closer to your max as you become fitter.

The change you'll see is a lower resting HR when idle, and a faster return to resting, not a lower max.

Permalink Reply by Barry Norsworthy on June 17, 2011 at 17:32

A very interesting discussion and some very wise points, especially by Belinda re adequate rest. Something many miss !. I know this was a discussion re Justin, but what are your thoughts on bicycle fitness, once you get to your 60"s ?

 

 

 

Permalink Reply by Belinda Hoare on June 18, 2011 at 23:12

Bike fitness in your 60s follows the same principles as when you're younger - with a few variations: your max HR drops approximately 1bpm per year, so your max HR will be lower than in was in your 30s; Maintaining muscle mass and bone density may become harder - particularly if you do a lot of high-intensity riding (which leeches calcium from the bones - a big issue for female cyclists, not so much male cyclists). Falls in older cyclists often result in not just broken collarbones but broken hips. And probably the biggest factor in older cyclists is an increase in the time it takes the body to recover from one day to the next.  But in cycling terms, 60 is by no means old. I race against a guy in his mid-80s, and in many ways he's stronger than guys half his age. It also depends on how late you come to the sport - if you've been cycling all your life, then fitness/strength is much easier to preserve and maintain.

Permalink Reply by Gus K on June 17, 2011 at 18:02

If anyone wants to join me on Tuesday (or Thursday) nights at 6.15pm with a stationary trainer; Matt Lloyd does a training session at Unley Oval and you can work on your intervals and heart rate recovery.

Permalink Reply by colin ware-lane on June 17, 2011 at 20:04

angus i am nearly 51 and have been a runner all my life my resting  heart rate was last tested a couple of months ago and was 47bpm and i was told by the doc that he sees that alot in runners.It sounds to me you are doing all the right things and as you have only been riding for 18 months it may take longer to bring your rate down,when i have been off the bike and not running my resting heart rate rose to 55bpm, it took me 3 months to get it back down,i only weigh 65kls and never eat junk food.If your knees are good there is free training at santos from wednesday 29th at 6pm for 12 weeks towards the city -bay fun run.All levels are welcome.PS 60bpm is pretty normal.

Permalink Reply by Sam on June 18, 2011 at 0:04

Hey - i did a few spin sessions with Nick Wood (Mega Bike - Unley Park). He takes you through a HR zone test, technique and a few other training programs which was excellent. 

One thing he mentioned though, was that a good way of managing your HR, or keeping it as low as you can during a push - is to get down on the drops. im no sports scientist, but i think he said it had something to do with the heart not having to pump the blood as high as it would if your head was higher.... Works for me  :)

Permalink Reply by Paul on June 18, 2011 at 8:28

I try not to focus on my heart rate unless it drops when riding.  If it drops I pick up the pace a bit.

 

For a while we were comparing heart rates when at the top of a hill and everyone seems to be different even though we have similar ages and fitness.  Max heart rates varied by 30BPM.  The biggest variation was in recovery time.  My heart rate drops under a hundred within a minute while some of the others are at 160 for minutes.  Same fitness but really different recovery rates.

 

 

 

 

Permalink Reply by Belinda Hoare on June 18, 2011 at 10:27

 Heart rate recovery - i.e. the difference between where its at at the immediate end of a sustained effort, and where its at 1 minute later - is the key to measuring 'fitness'.  Given that everyone's genetic maximum heart rate is unique, there's no point comparing maxes between people, or the actual heart rate a minute later.  What's important is counting how many beats its dropped in that minute.  Dropping 60bpm is better than 30bpm.  So, technically, 'fitness' is not the same within a group of people if there are really different recovery rates - you may all climb at the same speed, but that's not just about heart rate - you could be an exceptionally aerobically fit individual getting the maximum efficiency out of your unique physiology, and be climbing against someone who just by pure higher strength alone is climbing at the same speed as you, but is technically less aerobically efficient (and has pretty of potential to still train their body to become much more efficient (and therefore faster).).

 

As tempting as it is to compare numbers with people, its often counterproductive. Compare yourself to yourself, over time, and through repeatable 'tests'.  That's the way to measure improvements in fitness.

Permalink Reply by Alasdair McLellan on June 23, 2011 at 15:33

And it's a lot more aero to boot. On the other hand, hip angles while in the drops tend to reduce available strength.

Permalink Reply by Rob (Chewbacca) on June 18, 2011 at 8:46

Justin
Heart rate usually becomes lower as you become more fit as the body is able to deal with the oxygen demands required. Pushing above 90 percent heart rate for much of the time will leave you feeling rather shagged. I find that better fittness is achieved if you spin really fast on a low gear some days then do sessions of strength work like say the following week. Hope that helps but sounds you are doing fine

Permalink Reply by Justin V on June 18, 2011 at 9:04

Thanks to all the replies. Some great tips for everyone I think. Will try to a few of them at a time and see what works and feels good. All the ideas sound practicle. Trying different things may change the routine of the ride but like they say - a change is as good as a holiday.
Recovery time has been mentioned a few times and I feel that mines isn't too bad so that's a definate positive.

Permalink Reply by Julia on June 18, 2011 at 9:10

Belinda has some wise words obviously from a very informed background. Are the numbers so important ? You like hills and food so keep enjoying them and if you feel good and recover well, then enjoy the views. Ten kilos of weight loss could also help. But unless you know why you want to achieve x beats per minute especially if you also have work and family then keep enjoying the ride.

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