david baker

It is only one hour , let your heart rate soar.
Slow down if your legs are telling you that you cannot keep the pace the
whole race.
When my heart rate goes high in a race "usually" that means I am gonna do
well and it makes me happy. I get worried when I am going real hard but I
can't get my heart above 160.
I think your heart rate is only one part of the equation that gives you a
clue to actual performance.
A power meter probably solves this equation and someday I hope to get one
but till then I call it efficiency.
Efficiency refers to the fact that I can run a heart of 160 one day and go X
amount of miles or X MPH.
Then another day run a heart rate of 160 and have different miles or MPH.
This is not always the case and usually heart rate is a pretty good
indicator of performance, but here are some days when you just don't have
the legs yet are still able to get your heart rate high, and other days when
you may not even need to go real high with your heart rate because your legs
are so perfect.
Does anyone have any opinions on the validity of this theory, or want to
expand upon it?
----- Original Message -----
From: "Matthew Haughey"
To:
Sent: Monday, September 29, 2008 3:17 PM
Subject: [OBRA Chat] How do you control heart rate in a race?

> 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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