Too much high intensity training?

[montanawills]

Well................Heart rate help!

I've been running for years but recently changed over to cycling.....I spent 74% of today's solo 2hr ride at a heart rate over 80% of my max, this is normal for me at the mo.

I've been reading lots about how I should be cycling at low intensity aerobic zones but can't work out if what I'm doing is bad. Should I calm down and go slow?

I ride 4 days a week and rest 3.

....thanks!

 

[JonnyBlade]

Employ the same principles as when you trained for running

 

[brockers]

What he said. If you're fit through running I can't see much point in you grinding out the miles, unless you're looking at racing for hours on end so your body gets used to being on a bike for hours on end. You need to develop strong cycling muscles and I'd have thought intervals are the way to go. Nothing wrong with doing 2 hours at 80% if you ask me, if you're pushed for time. But do try and fit in the odd 3-4 hours at 70-75% - think of it like doing your long, slow weekend run.

 

[montanawills]

Ok, good advice folks. I'll make it a long slow one next time I'm out. This seems to ring true with the info I've found online. I'm thinking maybe if I got some cycling buddies it'd be easier to pace myself.

 

[ttcycle]

Yeah reign in the high intensity stuff and get some more moderate/light cycling in - you've got a good fitness base so high intensity stuff isn't an issue but it's good to mix it up a bit.

If you were looking for cycling buddies - then post up where you're based in informal rides and hopefully that will help. There might also be rides happening near you but worth checking out.

Welcome to the forum btw!

 

[montanawills]

Done! Took your advice and posted a lonely hearts ad on the informal rides page. Lovin this forum at the mo. Cyclists definitely make good people!

 

[ttcycle]

...lonely hearts...Montanawills, perhaps squeaking wheels is a more apt metaphor!!!

Hope you get some ride buddies soon!

Glad to hear you're enjoying CC!

 

[515mm]

You did an hour and a half at 80% HRmax because you were able to - 'cos you're fit!

The fitter you are, the higher your lactate threshold (LT) - the intensity at which you cease to be able to work aerobically and you start to work anaerobically and accumulate lactic acid in your muscles. (You know this stuff from running though - yes?)

Top athletes like TdF riders, marathon runners and cross country skiiers can have LTs at 90-95% VO2max. Mine is currently at 87%VO2max. That sounds great until I tell you my VO2max is 169bpm and my bodyfat is 18% - compared to Brad Wiggins at 190bpm and a bodyfat reading of 4%!
But then, I am fond of wine and chocolate.............

Riding at a HR within +/-5% of LT will raise your LT over time and make you fitter, but is very, very demanding on the body and can quickly lead to overtraining. It's better to ride at 65-75% of VO2max for extended periods (2-4hrs or more if you fancy.)

A couple of times a week do intervals of 95-105%VO2max for 30secs with recouperations of 75% VO2max for 90 secs. Two sets of five, ten mins apart after a 15min warm-up. These really hurt - but for much less time than you would think and will make you faster - which is what it's all about right?!

A sports phisiologist (at your local uni) will be able to measure your bodyfat, LT and VO2max for about £100.

Have fun!

 

[Sapper]

I have a Cadence and HRM attached to my garmin Edge but never fully understood all this aerobic capacity, 80% etc...

But rather than hijack this thread I will post on my other thread...

But thank you for bringing up the topic

Adrian