Maximum Heart Rate

[Brahan]

Hi everyone.

Following my dismal first full Time Trial season, I'm keen to make a real effort this year and start using the tools I have, which include: a turbo trainer, a crap steel bike that I commute and turbo on and a Polar computer with cadence and HR strap.

This year, I have a plan and some assistance for how to stick to it this time, so that's helpfull. The plan basically revolves around HR Zones which can only be set if you know your Max HR, so last night I set out to see what it is.

I got up to 190 but my legs gave up before I felt out of breath. Obviously I was out of breath just not totally spent, my legs shut up shop but I still felt there was more to give.

Sorry if this has been covered a million times before, but does anyone have any proven methods they would like to share?

 

[montage]

Hill sprints

 

[gaz]

Overtake cars which are moving at 30mph and hold it. That will get your HR up.

 

[darkstar]

Hill sprints

+1

You'll probably reach your maximum heart rate quicker if you were running, but the bikes fine.

 

[lukesdad]

Someone will be along shortly to advise you to take a Ramp test but it wont be me.

 

[L.E.D.]

Wear your heartrate monitor constantly and also pay someone to sometime in the future creep up behind you and go "BOO" , then quickly look down at your watch to check you MHR or alternatively any of the above advice will work.

Interestingly a coach gave me a MHR test and I told him the max i had ever seen was 205 that was whilst trying to kill myself going up a hill. He proceeded to run me through the test and he got me up to 204.

I would personally go for the hill approach next time i want to check, you don't feel to good going for a MHR and at least going uphill the speed is not too great if something happens.

 

[yello]

I've read some suggestions for doing it that, frankly, lead me to the conclusion that I'd rather not know! I know well enough how hard I'm working without knowing exactly what percentage of my max it is.

But please don't take that as me dismissive of anyone else's (including Brahan) desire to know theirs. I can understand why you might want to know and, more importantly, the part it plays in serious training. It's simply that I don't 'train'.... I just ride my bike!

 

[Rob3rt]

Whilst a MHR test is pretty gruelling and not exactly pleasant, many people think its a test to failure, that is not the case, there is no need to go to failure (im refering to failure as the point you physical fail, i.e. become very dizzy, pass out or fall off etc), you will hit max HR a fair bit before you see white and hit the gutter.

Personally, since I live in a city where testing max HR is hard on the roads, I prefer to do it on a stationary bike (or a turbo if I had one). I would warm up and do a ramp test, like lukesdad mentioned but didnt didnt advise

It should also be noted that you must test max HR doing the particular sport you wish to use the value in. You will be able to hit a higher Max HR running than cycling for example so using a running tested max Hr is not as accurate for cycling as a cycling specific test. This is a bit of a bummer since testing max HR by running is much safer and easier to do out in the real world and not tucked away in a gym etc.

 

[amaferanga]

When I used HR to train I preferred setting zones relative to threshold HR. You'll probably end up with similar zones, but IMHO the HR that you can hold for an hour just seems more relevant than max HR. If you've done a TT with your HR monitor you should have a good idea what your threshold HR is as well.

 

[jimboalee]

The 'spoiler' question.

Why do the best cyclists in the world train to maximise their Wattage output vs kg bodyweight for sustained periods?

Having a knowledge of one's HR won't win a race.

The reason why HRMs are popular is that they cost £90 and a Powermeter costs £900.

 

[yello]

The reason why HRMs are popular is that they cost £90 and a Powermeter costs £900.

Do I read a cynical slant on that?

Because, to me, that's a perfectly understandable reason! It's not that knowing your max HR and training zones is meaningless, just that - perhaps - not as useful as monitoring your power output. Like many decisions in life, cost is a factor and people prioritise and compromise accordingly.

 

[Rob3rt]

Thats very true, which is why you shouldnt follow HR as an absolute, but as an extra aside or indicator which you combine with your own perception.

 

[jimboalee]

With a turbo trainer ( that simulates a roadload [increased resistance vs velocity] ), take your bike to a hill and measure your equilibrium velocity for the vehicle.

Go home and construct a Roadload curve.

Ride on the turbo at a speed which represents 200 Watts output. Warm up and then accelerate to a speed which represents all the power you can muster. Cross reference the speed to Watts on the curve. This can be a weekly test to chart progress.

Now you can do either of two things. 1/ ride the same power output for longer, or 2/ produce more power for the same time period. Eventually, you will be producing more power for longer.

Intervals consist of a slower speed ( 200 Watts ) step changing to a higher speed ( 350 – 400 W sprint ) for predetermined lengths of time.

Don't look at the HRM, feel the lactate in your legs.

Your HR is merely an indication of how healthy your body is on the day.

 

[jimboalee]

With a turbo trainer ( that simulates a roadload [increased resistance vs velocity] ), take your bike to a hill and measure your equilibrium velocity for the vehicle.

Go home and construct a Roadload curve.



Ride on the turbo at a speed which represents 200 Watts output. Warm up and then accelerate to a speed which represents all the power you can muster. Cross reference the speed to Watts on the curve. This can be a weekly test to chart progress.



Now you can do either of two things. 1/ ride the same power output for longer, or 2/ produce more power for the same time period. Eventually, you will be producing more power for longer.



Intervals consist of a slower speed ( 200 Watts ) step changing to a higher speed ( 350 – 400 W sprint ) for predetermined lengths of time.



Don't look at the HRM, feel the lactate in your legs.



You HR is merely an indication of how healthy your body is on the day.

To draw a Roadload curve, a spreadsheet can be attached upon request.

 

[Fiona N]

I've never been a big fan of trying to find you MHR by cycling up hills for the simple reason that a small part of your brain will be thinking "got to keep enough in reserve to get to the top of the hill" - as no one wants to grind to a halt and fall over sideways with exhaustion

So I find an uphill followed by a long, more or less, downhill - preferably an undulating downhill where you can really put some power into getting over the rises without changing down gears. Then ride hard up the hill, change up before the summit so you're already accelerating before you get to the top - which will do wonders for your heart rate anyway - then hammer the downhill. You need suitable terrain but even around here, the highest I'll get on an uphill is about 190 whereas through a fast undulating section keeping it in a high gear and really going for it I can get up to 195 - occasionally It's best done as a competition too Racing two local guys down a long descent in Mallorca 4 or 5 years ago, I hit 200 - the first time for a few years and I hadn't done it in a ramp test in quite a while either. Anyone who knows the descent from the Lluc monastry to Pollenca will understand

The thing is that you've removed the limiter of needing to keep something in reserve to get to the top of the hill if there are only undulations - if you really are exhausted just stopping pedalling won't see you come to a sudden stop.