jcd
Reged: 18/10/2008
Posts: 2
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Help,in their new sportive book Palmer and Allen say that to train for over 2 hours in Endurance Zone is counterproductive but then prescribe sessions of 3 and 4 hours in this zone in their programs(this zone is the same as that advocated by Peter Keen in CW 15 years ago;25 to 35 beats below max).Recently,other books have said not to train at over 75% of max for over 2 hours because it's too stressful.As someone suffering a minor heart condition made worse by overtraining but who wants to have a great year next year I would like some advice on what intensity would be right for building endurance for sportives and road racing.
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Ian_Goode
Reged: 13/10/2008
Posts: 1045
Loc: Milton Keynes
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http://www.healthgoods.com/shopping/images/Acumen_Target_Heart_Rate_Zone.gif
I believe that the blue band is for endurance building. How are you working out your max heart rate?
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jonporter
Reged: 06/10/2006
Posts: 258
Loc: State of Undress
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jcd - if you can, rent/buy a power meter as this is far far more accurate than heart rate. Power (expressed as Watts) is the training effort you put in, heart rate is the response to that effort. It is also influenced by a large number of factors; dehydration, heat, etc. It also laggs behinds power and the timelag will be different for each individual.
The Health and Fitness Cycling Winter edition has some excellent plans that you could look at
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Pain is temporary, pride is forever...but it's still bloody painful
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Ian_Goode
Reged: 13/10/2008
Posts: 1045
Loc: Milton Keynes
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The way you talk heart rates are useless. And they aren't, I have a monitor and find it an invaluable training tool. I set myself a limit and then won't go over that. Works well for me.
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bigoldsideofham
Reged: 23/12/2007
Posts: 2288
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Heart rate is not useless but its only an indicator. Power is a finite measurement. Unlike heart rate the figure you see is a constant. It is unaffected by sickness hydration wind topography. Riding at 300 watts is always riding at 300 watts but one day/terrain the heart rate may be 150 the next it could be 170 at the same power output. Thats why power meters are that much more valuable as a training tool. I,however, dont own one!!!! Too many other placs for the cash to go first im afraid. 
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Ian_Goode
Reged: 13/10/2008
Posts: 1045
Loc: Milton Keynes
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Yeah but surely you want to know your under the weather. So if your only going slowly on the flat and getting a heart rate in threshold/max level you should turn around and go back. On the other hand you may continue up to the 300 watts level and overtrain. Going back to the original point heart rate could be safer than power output. My mate was told not to measure his speed because he did that speed but his heart rate as he was overworking, this could also be applied to using a power meter.
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bigoldsideofham
Reged: 23/12/2007
Posts: 2288
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I agree heart rate is good when you are feeling unwell. But not to identify when to go home. Youve already got it wrong if that happens. If you feel unwell in many occasions you can still ride keeping in a lower pulse zone. But the fact remains you can still set a falsely low power level to work at and achieve a more accurate recovery ride. Some virus' will actually slow your heart, not speed it up so again you would be working too hard without knowing it.
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Ian_Goode
Reged: 13/10/2008
Posts: 1045
Loc: Milton Keynes
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I've got it. Use both! The ultimate training method!
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bigoldsideofham
Reged: 23/12/2007
Posts: 2288
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I believe(although im not sure) most power meters do both???
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Ian_Goode
Reged: 13/10/2008
Posts: 1045
Loc: Milton Keynes
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very likely! Most tech things do everything once you get into big money
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kieran
Reged: 11/07/2007
Posts: 660
Loc: currently in Atlanta.
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i got a powertap just recently,
heres an interesting example:
recovering from a cold earlier in the week i head out tuesday go to the gym run 20min at a heart rate of 157
do some weights,then return home to do an easy spin on the bike and turbo trainer for the first time using the powertap.
I spin of 10 mins in my recovery heart rate (zone 1) 114-145bpm this is around 115W-125W
then i do 20 mins in my zone two heart rate (145-157bpm)at around 213W.
i feel good to finally be doing some training again.
Wednesday i return from work and do 2x 20min intervals in my heart rate zone 2.
however this time although i feel good my heart rate is low
it takes 10mins at 250W to get my heart rate out of zone1 then i spin at around 250w-300w for the remainder of the intervals, which i know about its not so easy to spin that hard for that long.
a definite difference from the day before.
<
i`ve seen noticed problem raising my top end heart rate before but not my low end until i got my powertap.
i`ll see how things go tonight to get another comparison
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bianchisattva
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