scott hill
Matt,
sounds like to me you need to figure out what you lactate threshold is. how long was you hr at 178??? if you were able to maintain a good pace at 178 i would imagine you LT is around that number. so you need to be doing 4*10 minute intervals with you HR between 167-177. that would be you zone 4 with 178 being you lactic threshold. by doing these intervals with a 5 minute recovery you are forcing your body to deal with the production of lactic acid. do you know what your max is?? my guess is it would be around 190+. from what you have said here is what your zones would be with a LT of 178. By using these zones when you train you can be precise with your training. If i were you i would put a piece of tape over you HR monitor when you are racing so you don't freak yourself out.
Z1- 116-146
Z2- 147-159
Z3- 160-166
Z4- 167-177
Z5- 178-194
scott
--- On Mon, 9/29/08, Matthew Haughey wrote:
From: Matthew Haughey
Subject: [OBRA Chat] How do you control heart rate in a race?
To: obra@list.obra.org
Date: Monday, September 29, 2008, 5:17 PM
Hello all,
I've been using a heart rate monitor for the last year or so and have
gotten pretty well in tuned with how my body performs at certain
levels. Long endurance rides (centuries, Cycle Oregon) I typically
ride around 16mph and my heart rate runs around 130bpm. Spirited
training rides (20-35 miles) are usually in the 18mph range and my HR
runs around 150-155. When I'm pushing for a personal best or doing
intervals or short time trial loops, I typically ride around 20mph avg
and my HR is in the 160-165 range. I've found on climbs or sprints, I
sometimes get over 170, but I don't last very long and have to mellow
out a few minutes later or I'll bonk.
My problem is in the CX and short track races I've done over the last
year, my heart rate is typically over 170 soon after the start and it
just climbs from there. I was kind of freaking out when I noticed it
was at 178bpm for half a lap of the Rickreall race and I tried to ease
up a bit on the straights and noticed a minute later my HR was still
at 176.
Ideally, I feel like I should stay in the 160-165 range to have my
energy and speed last for the full race, but the mass start, stress,
and excitement of the events seems to push me over the edge.
Any tips on keeping my heart rate from going so high in a race?
Matt
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