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Sunday, February 18, 2007

How does it feel?

2 comments:

cmick said...

Warren,

Are you categorizing your zones based on your maximum heart rate, or do you use some other threshold? I'm trying to dial these numbers in myself.

Warren Schimizzi said...

My zones are based on lactic threshhold heart rate (LTHR), not max heart rate. The reasoning is that you can train your LTHR, but you can not train your max - it is what it is. Training based on LTHR helps to raise the LTHR without getting you burned out as fast. It's a bit more sensible for those of use pushing 40.

Here's how:
1. Do this test on your road bike on a fairly flat course
2. Warm up for 20-30 minutes
3. Start your HRM and ride all out for 30 minutes -like you are racing a TT.
4. ***10 minutes into you 30 minute TT, hit the lap button*** Stop your HRM after the 30 minutes.
5. Cool down by spinning an easy gear for 15-20 minutes
6. Use your average HR from the 20 minute segment of your TT - This is your LTHR.

I have a chart from Joe Friel's Mountain Biker's Training Bible that I can use to look up what he suggests your zones should be based on this LTHR - or I can just email you the chart.

Pick up Friel's book if you don't have it. It's full of awesome information.