Whats my ZONE?

Discussion in 'Cycling Training' started by chuy, Aug 20, 2003.

  1. chuy

    chuy New Member

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    OK, my max HR is 194, resting 54. My Upper Lactate Threshold is 82% of max which is about 182. Now my question is how do I find the lower Lactate Threshold value and and what should the zone after tempo be called? Also correct me if I'm wrong in my zones:

    Recovery: 117-147
    Aerobic: 148-160
    Tempo: 161-166
    LT:182
     
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  2. 2LAP

    2LAP New Member

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    Your lactate threshold is a single point (the point where lactate starts accumulating in the blood) therefore isn't a zone.

    Have you looked at the 'formal' HR zone systems, like the British Cycling ones based only on Max HR? Try using these Zones, unless you go to an exercise physiologist that will be able to determine where your LT is and the HR you should ride at to develop it.

    Check out this tool for calculating your 'BC Zones' (used by Chris Boardman and Peter Keen prior to Power)... http://www.abcc.freeserve.co.uk/hrcalc.html

    It also has breif noteson use and duration. Make sure you put in your real Max HR rather than your age/sex.
     
  3. chuy

    chuy New Member

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    thanks for the link!
     
  4. Aztec

    Aztec New Member

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    OMG! I just ran mine (MHR = ~190).... I can barely even stay in Zone 2 just cruising around at a lazy pace!
     
  5. zaskar

    zaskar New Member

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    i used zone 2&3 today was pretty easy for me to stay
    there first time i tried this i always hammer and have
    hr 155-170's for 2-3hour periods. i rode for little over 2
    hours and i feel just as crappy as if i rode my fast pace.
     
  6. 2LAP

    2LAP New Member

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    I use theses zones for my training, here are the biggest sessions I've done in them. My LT falls in zone 3, but I TT in zone 5.

    Zone 6 = single effort of 6 minutes or 5 x 4 minutes with 6 minutes rest (very hard!)
    Zone 5 = single effort of 30 minutes or 2 x 20 minutes with 20 minutes rest (very hard) or 4 x 8 minutes with 1 minute rest.
    Zone 4 = Between 1 to 1.5 hours depending on how i'm feeling (I don't use this zone very often.
    Zone 3 = I use this zone most can maintain it for 1.5 hours with no probs, after that glycogen depletion tends to set in quick. Have done a 3 hour ride at this with correct nutrition etc.
    Zone 2 = Ride all day.
    Zone 1 = Ride all day.
     
  7. 2LAP

    2LAP New Member

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    Glycogen depletion and hydration becomes a problem in these zones, particularly when you rider outside the zones up hills or with a tailwind!
     
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