I'm 40 years old, been cycling for about two and half years. After reading up on training techniques, I think I want to do some longer interval type training (say 3 x 15 to 20min intervals with 10-15min recovery) roughly at my "lactate threshold". The question is how to get an idea of what it is. I've heard I should ride for an hour as hard as I can and use the average heart rate. That would lead me to something like 160-165bpm, which is what I've used as my guide for the last year or so. However, this weekend I raced in a 45mi race, mostly gentle rolls, but with one decent hill of about 100m in 0.6mi. Finished 30th out of 40 Anyway, my average heart rate for the entire race, which took me 2 hours 23min, was 173! I only dropped into the 160s a few times after the first 15 minutes or so. Am I right in assuming that my LT is higher than I had previously thought. Also, If my goal is to increase my flat speed, am I right about the "3x15min at or just below LT"?
Appreciate any thoughts!
Appreciate any thoughts!