February 9, 2010
So I had a bike workout planned today and it mentioned staying in certain HR zones. I talked to the coach about which zones I should use (there are different ways to calculate them) and he decided maybe the best thing to do is a Lactate Threshold test on the trainer today to determine my LT and set my zones for my training in the months ahead. Oh joy.br /br /An LT test is a rather challenging and somewhat painful test to do and I was looking forward to it with mixed glee and dread. I love the challenge but I knew it was gonna hurt. I had the house to myself so I got everything set up in the living room - trainer, towel, Garmin, 2 water bottles, ipod, fan....br /br /The workout called for a 10-15 min warmup (medium effort) and then a 25 km hard ride, as hard as I could sustain with a fairly even pace. I figured it would take me 45-50 minutes to do 25 km and it was a bit of a challenge to find a gear and cadence combination that I could maintain fairly steady for that long a time.br /br /I had my ipod loaded with Podrunner 180 bpm techno music fairly loud. 180 bpm allowed me to regulate my cadence around 90 rpm without having to check my Garmin all the time.br /br /So I started pedaling and sweating and pedaling, and an hour and 10 minutes later, I was done. I just LOVE the endorphin rush of a workout like that.....br /br /br /span style="font-weight: bold;"Here are my stats:/spanbr /br /span style="font-weight: bold;"Distance:/span 25 km (15.5 miles)br /br /span style="font-weight: bold;"Time:/span 48:13br /br /span style="font-weight: bold;"Avg Speed: /span 31.1 km/h (19.3 mph)br /span style="font-weight: bold;"/spanbr /span style="font-weight: bold;"Avg HR: /span 170 bpmbr /br /span style="font-weight: bold;"Max HR:/span 182 bpmbr /br /span style="font-weight: bold;"Avg Cadence:/span 92 rpmbr /br /br /span style="font-weight: bold;"With this information, Coach set my HR zones as follows./spanbr /br /table border="0" cellpadding="3" cellspacing="1"tbodytr bgcolor="#ffffff"td class="normal12" align="left"1 – Recovery /td td class="normal12" align="left"112 - 141 /td /tr tr bgcolor="#ffffff" td class="normal12" align="left"2 – Extensive Endurance /td td class="normal12" align="left"141 - 152 /td /tr tr bgcolor="#ffffff" td class="normal12" align="left"3 – Intensive Endurance /td td class="normal12" align="left"153 - 160 /td /tr tr bgcolor="#ffffff" td class="normal12" align="left"4 – Sub-Threshold /td td class="normal12" align="left"161 - 170 /td /tr tr bgcolor="#ffffff" td class="normal12" align="left"5a – Threshold /td td class="normal12" align="left"171 - 174 /td /tr tr bgcolor="#ffffff" td class="normal12" align="left"5b – Anerobic Endurance /td td class="normal12" align="left"176 - 180 /td /tr tr bgcolor="#ffffff" td class="normal12" align="left"5c - Power /td td class="normal12" align="left"181 - 187br //td/tr/tbody/tablebr /br /My Garmin only allows 5 zones so I had to lump 5a-5c into one zone. My old Edge 305 let me create extra HR zones but I can't figure out how to do that on the 310xt. If you know how, please email me!br /br /So now that my bike HR zones have been set, I will have a better idea on how to attack the rest of my trainer workouts this week.br /br /Once I can run again, we will have to do the same thing for my RUN HR Zones. Your HR zones for running as usually higher than for biking. I know I have hit a max HR of 193 when running my fastest 5k (26:16) but my max HR on the bike is only about 185ish.div class="blogger-post-footer"img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/769302896850694084-2443662398705164922?l=kelownagurl.blogspot.com' alt='' //div
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