Establishing LTHR - Quick Question

[Nosaj]

I have been tracking my Average and Max heart rates over a season of 10 mile TT's all of which have been on the same course

My times have varied but one thing remains constant and that is my Average Heart rate which is 165 (once or twice I have had 164) and max HR 171-173 +/- 1 or 2 BPM

Reading Joe Friels bible the way to to establish a LTHR is to ride a 30 minute TT and to record the average heart rate over the last 20 minutes. I haven't done this I have just looked at the data collected from all my previous 10 mile time trials.
I have done this using 2 different HRM one on a Garmin 500 and one on a 800. The timers were reset at the beginning of the TT so it would not include warm up warm down heart rate figures

Do you think it is safe to assume that my LTHR is 165 and that my training can be based around this figure.

This would give me (at each end of the scale) a Z1 active recovery ride less than 134 bpm (81% of LTHR) and Z5c Anaerobic at 106% of LTHR or 175 bpm

Many thanks

 

[Rob3rt]

In short, yes!

It can always be adjusted if the zones feel off.

I don't fully subscribe to Friel's method though.

 

[Nosaj]

In short, yes!

It can always be adjusted.

I don't fully subscribe to Friel's method though.

Thanks,
Is there a better / more accurate method?, not saying there isn't, but would be interested to hear as most field tests seem to based around very similar concepts, certainly for establishing LTHR anyway.

 

[Rob3rt]

Anything relating to HR is going to be subject to variance and inaccuracy. With finding your LTHR, you are essentially trying to pinpoint your HR at a very specific point physiologically. Hence I don't really subscribe to training with LTHR as a reference. I preferred to set zones based on MHR because it is easier to have confidence in your 2 extremes than in pinpointing some specific point somewhere in the spectrum. In the lab, it could be done accurately, with field testing, I have doubts (although being super accurate is not critical, if you recognise training zones are descriptive, not prescriptive).

There is lots of literature on it and seems to be a lot of people using it, but IME, it is not for me.

Try it, see if it suits you.

 

[VamP]

I think it's accurate enough, given the inherent inaccuracies in HR based training.

 

[Herzog]

As above, it'll certainly give you a starting point which can then be adjusted according to RPE.

 

[Ningishzidda]

If your HRmax for a 10 TT is 173, you must be nearly sixty years old.

 

[VamP]

If your HRmax for a 10 TT is 173, you must be nearly sixty years old.

Why would you say such things?

 

[Rob3rt]

If your HRmax for a 10 TT is 173, you must be nearly sixty years old.

Another load of rubbish!

 

[400bhp]

Is there any way to put an advice warning under some people's signature?

 

[Ningishzidda]

Its rude to ask a person's age, so you have to tease it out of them by other methods..

What is the use of stating MHR and not taking into consideration your age?

If the guy is twenty, WHY is his max HR only 173 ???? Puzzles, puzzles.
If he has indeed just passed retirement age, he needn't worry about working with HR.

 

[Ningishzidda]

Its rude to ask a person's age, so you have to tease it out of them by other methods..

What is the use of stating MHR and not taking into consideration your age?

If the guy is twenty, WHY is his max HR only 173 ???? Puzzles, puzzles.
If he is indeed fifty eight years old, he needn't worry about working with HR.

 

[Ningishzidda]

If he's in his eighties, after a 10 TT at LT, 'HR' might become 'Human Remains'.

 

[Rob3rt]

More horsemuck comes out of your internet mouth than comes out of the collective sphincters of a mounted police barricade on derby day!

 

[Nosaj]

Its rude to ask a person's age, so you have to tease it out of them by other methods..

What is the use of stating MHR and not taking into consideration your age?

If the guy is twenty, WHY is his max HR only 173 ???? Puzzles, puzzles.
If he has indeed just passed retirement age, he needn't worry about working with HR.

I would read my post again then re read it again, I would then do a bit of research and perhaps go off and do a TT to see what it actually involves......

My max heart rate on the TT is around 173 - this is not my maximum heart rate a TT effort should be an even effort that you can sustain over the entire course avoiding spikes, something like 88-91% of your max HR. This in theory would put my Max HR in the range of 188 in practise I have no idea what my max HR is as I haven't performed a field or lab test yet.

You are implying that I should be hitting my max HR in a ten, which is just ludicrous and totally contrary to any advice that there is out there.

As regards my age just ask....I'm 41 now you can do the simple 220-age thing and pull another incorrect conclusion

Oh and we have a guy in our club who is in his eighties and is still TT ing and putting times around 32 mins and we don't have to go and pick his remains up off the course afterwards, hope you can still do the same in your eighties.

Thanks everyone else for your input