After reviewing my heart rate stats from my little blue machine (Garmin) I was wondering if there was any way to work on lowering your heart rate. I know I could lose 10kg, cycle slower, stay away from hills etc, however I like my food too much, love the hills and figure I may as well push myself (for fitness sake) to try and keep up with some other cyclists I ride with so they don't have to wait too long for me at the top of the next hill.
Too often I see my my heart rate above 90% of max (this morning topped at 104% with an average of 85%). I haven't had any official test to see what my 'real' maximum actually is but anything above 90% and I'm feeling pretty stuffed so I don't think its too far off in calculations.
My original motivation for starting cycling 18 months ago was to get fitter and lose some weight - both have been achieved to some/good degree. I am now just loving being on the bike - its addictive.
Any help would be appreciated.
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Good information Belinda.
After being on high blood pressure medication for some time now (to help control Migraines (AsWell)), it has slowed my heart rate when climbing in the hills, but does not mean i have an increase in speed, it has the opposite effect for me personally, it has slowered me, i find it harder to breathe with my asthma and the more i ride doesnt nesseccary mean the fitter i am. My times for certain rides have increased with the same amount of effort. The body can go thru many changes as we get older, for me too many, but like you Justin enjoy food to much, i eat too big of portions, tell myself daily to cut back. If i forget to take my medication b4 a ride my heart rate is higher and my times are slightly quicker so i think a high rate is not totally a bad thing but like a triathlete / ironman i rode with most of last summer said it was about how quick your heart rate returns to normal. For me i would be panting for 5 mins after a long climb where as he would be back to normal with in 30 - 50 seconds "the bastard". I would give any thing to be able to ride like the DD's, easy tigers, AVO's, Zimm Zamms and others of the world but know my body has its limitations and i just have to accept this and just enjoy that i am able to get out at all.
Mate i follow you on Strava and you are just as good as those you ride with, as long as we dont lose the passion for a sport. the more people i talk to and the more i read interval training seems to be a major benefit, i know i probally have too lower of cadance then what i should, still learning??
You probably have too much info now....Esentially the lowering of your heart rate at different levels of intensity will change as you get fitter.
So in short anything you do to improve your fitness will help. I might add you dont have to thrash yourself at intensities that are just not enjoyable. Anything held consistently in the aerobic zone (65-75% of max HR from memory) will work on the right energy system for you to build endurance. You'll notice your HR lower over time and is also a pretty sociable pace.
If you dont mind running then the process is quicker (in my opinion).