Hello,
Yesterday I did a 2.5 Hour workout on the Kinetic Road Machine. I've set up a training plan using Friel's training bible, and the workout was an E2 (Friel, Zone 2) workout. The book, being a little old-school, uses heartrate, not power for its training zones.
So, I pegged my heart-rate zone (140 - 150 BPM), and did the ride. I ride with a garmin edge, export and save the XML data to my PC, and convert all the speeds to the corresponding power, and make a number of plots of Power(watts), HR, & Cadence vs time, calculating TSS, IF, etc...
In any case, what I quickly noticed, is that, due to cardiac drift (where heart rate gets higher over time, for me, perhaps 5+ or more beats over the course of the ride) - that I needed to _LOWER_ my power output to keep my heart rate in the prescribed zone... For example, to keep my heart rate in the 140/150 zone, I pumped out 230 - 250 watts for the first half-hour, but then had to pedal at only 220-230 watts to keep my heart rate in the same heart zone during the next half-hour...
Now, I could "convert" the Friel Heartrate zones into power zones - and hold that wattage for the prescribed time.
But training with purely a powerband e.g. maintain 230-250 watts - for 2.5 hours - would not take into account cardiac drift and my body getting more tired ... e.g. 240 watts for the first 10 minutes feels easy. 240 watts after 2 hours feels and is much tougher...
That is, a 2.5 hour ride maintaining a tight powerband will certainly be tougher than a 2.5 hour ride maintaining a tight "corresponding" HR band.
I imagine that my over the course of the ride, my body would physiologically move from say 140/150 BPM into another heart-rate zone e.g. from E2 to Friel's E3 -- making the ride a tempo ride at the end, where it was aerobic at the beginning...
So, training with power and holding a tight band for longer steady state rides, would lead to rides which would start easy and become tougher - where as training with HR would allow one to keep the same PE level..
Heart rate is dynamic during the ride, and power - well - a watt is a watt is a watt whether at the beginning or the end of the ride... even though that "easy" watt at the beginning of a ride feels a bit harder at the end...
I know there have been heated discussions on not relying on heart rate (and using power) on this and the topica forum - but I am just trying to determine how I should "zone" my longer (1 - 3.5 hr) steady-state workouts.
Any thoughts on this?
dave linenberg
[email protected]
Yesterday I did a 2.5 Hour workout on the Kinetic Road Machine. I've set up a training plan using Friel's training bible, and the workout was an E2 (Friel, Zone 2) workout. The book, being a little old-school, uses heartrate, not power for its training zones.
So, I pegged my heart-rate zone (140 - 150 BPM), and did the ride. I ride with a garmin edge, export and save the XML data to my PC, and convert all the speeds to the corresponding power, and make a number of plots of Power(watts), HR, & Cadence vs time, calculating TSS, IF, etc...
In any case, what I quickly noticed, is that, due to cardiac drift (where heart rate gets higher over time, for me, perhaps 5+ or more beats over the course of the ride) - that I needed to _LOWER_ my power output to keep my heart rate in the prescribed zone... For example, to keep my heart rate in the 140/150 zone, I pumped out 230 - 250 watts for the first half-hour, but then had to pedal at only 220-230 watts to keep my heart rate in the same heart zone during the next half-hour...
Now, I could "convert" the Friel Heartrate zones into power zones - and hold that wattage for the prescribed time.
But training with purely a powerband e.g. maintain 230-250 watts - for 2.5 hours - would not take into account cardiac drift and my body getting more tired ... e.g. 240 watts for the first 10 minutes feels easy. 240 watts after 2 hours feels and is much tougher...
That is, a 2.5 hour ride maintaining a tight powerband will certainly be tougher than a 2.5 hour ride maintaining a tight "corresponding" HR band.
I imagine that my over the course of the ride, my body would physiologically move from say 140/150 BPM into another heart-rate zone e.g. from E2 to Friel's E3 -- making the ride a tempo ride at the end, where it was aerobic at the beginning...
So, training with power and holding a tight band for longer steady state rides, would lead to rides which would start easy and become tougher - where as training with HR would allow one to keep the same PE level..
Heart rate is dynamic during the ride, and power - well - a watt is a watt is a watt whether at the beginning or the end of the ride... even though that "easy" watt at the beginning of a ride feels a bit harder at the end...
I know there have been heated discussions on not relying on heart rate (and using power) on this and the topica forum - but I am just trying to determine how I should "zone" my longer (1 - 3.5 hr) steady-state workouts.
Any thoughts on this?
dave linenberg
[email protected]