Last post we talked about 3 scenarios when riding your bike that a bike computer with speed/ cadence doesn’t do the trick. Crossing over from road to mountain, weather and road conditions and frequency of workouts.
For all the variations mentioned a heart rate monitor can be used to asses your workout no matter the conditions. Just because you are peddling slower doesn’t mean that you are getting any less of a work out.
The heart rate monitor is the most efficient tool in order to measure the intensity of your workout. The frequency and duration of your work out is done quite simply by a stop watch. The other factor is learning how to read and react to the information that the heart rate monitor give you.
“How to use a heart rate monitor” article on Active.com states that “until you learn what the numbers being displayed mean the heart rate monitor is just a “gee wiz” toy. To give the numbers meaning you need a reference point, a heart rate unique to you at a given level of intensity.”
The numbers you need to know:
- Functional Threshold Heart Rate (FTHR) – Wear your heart rate monitor to warm up and then run 30 minutes at race pace.
- Resting Heart Rate- this is easily measured when you first wake up. If done consistently, an increased resting heart rate can mean that you are over training.
- Maximum Heart Rate (MHR) – Runners World Magazine uses the following formula: 205- (.5 x your age)
Why don’t you figure those numbers out and comeback next week for some recommended products as well as commonly made mistakes
Here is a video that Lexus did using a heart rate monitor that we think you will get a kick out of!
There is anything but a shortage of gadgets created in order to measure your performance. The great news is that a lot of them are becoming integrated but the advantage of using them all remains in question. Why should I care about anything more than my cadence and my speed?
Scenario #1: Let’s say that you have a standard that you ride, and you even have it listed as a KOM (king of the mountain) on Strava. The day that you set your PR it was calm and cool. Now you are trying the ride again on a windy warm day. If you were to do it slower, does that mean that you slacked off? Can you discount or adjust for the wind resistance?
Scenario #2: You just got done with a hard week in your training for the next race. That weekend you decided to celebrate by staying up late on Sunday. Monday comes and you hit the road again but your legs feel like logs. Hills turn into mountains and your legs got stuck on the slow mo option. Does this mean that you lost a day in your training? Do you have to do 2 workouts that day to feel like you are making progress?
Scenario #3: It is so hard to decide between road and mountain so you do both…or you can’t make it to the mountain so you stick to the road for that week. Whatever the case be, how are you going to track your performance from one type of bike to the other? How could you feel good about measuring the speed on a mountain bike when you are barely crawling up the mountain?
Welcome to Science Second:
Health experts have found that there are advanced ways to measure an athletes performance. Given that one of the most crucial factors to your performance is how your body is able to absorb oxygen, one test is called the V O2 max test. This is the one where you breath into a tube measuring the milliliters of oxygen used in one minute per kilogram of body weight. While these are very accurate, the equipment is a small fortune and then you need a professional to operate it.
Dr Mark Jenkins, MD who is a Ironman triathlete and Student Health Director for Rice University has done research to point out the correlation between maximum VO2 and maximum heart rate. On his website he points out that 55% of you VO2 max coencides with 70% of your max heart rate. Thus, Dr. Jenkins concludes that “once you have determined your maximum heart rate you have a very convenient method of monitoring your workouts.”
Does this mean that a heart rate monitor will solve all our problems? And what are the most common made mistakes when using one? Come by next week to find the last half of the information. OR you can email firstname.lastname@example.org to get the second half earlier than that.