help me understand HR physiology
126
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1200 days
rob6118 posted 1 year ago.
I would like some more education on this as well. On my long steady rides (i'm working indoors primarily) I pick a level and maintain it and start around 130-140 bpms and over the hour long ride get up to 160 bpm and towards the last 15 mins or so will sprint to the end.
I'm essentially still in base training. Am I supposed to be worrying exclusively about heart rate (ie decrease wattage as the ride goes on to maintain a constant HR) and is it really that bad to do the majority of the ride at a solid aerobic avg (145-155) and then to sprint at the end???
I've always heard the mantra about training specificity, so I ride how I want to race, a long steady wattage and slowly increasing to a sprint and leave a 5 minute spinning cool down for the end.
Rob
2347
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1245 days
Triguy98 posted 1 year ago.
I'm no expert, nor do I have formal training on this matter- but here's my opinion on what I've read-
I've never heard of the body not being able to revert to burning fat for any extended period after a brief anaerobic workout. It doesnt make sense to me at all, actually. I could see 7-9 minutes, maybe. Not hours.
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glbrum posted 1 year ago.
rob6118;64056 wrote:
I've always heard the mantra about training specificity, so I ride how I want to race, a long steady wattage and slowly increasing to a sprint and leave a 5 minute spinning cool down for the end.
You seriously race like that????
To the OP, I agree with everything that your "source" said beside the 7-9 hours "recovery". I've never heard of that before. What I will say is that if you are in base training then you shouldn't be getting anywhere close to your anaerobic level so you shouldn't need to worry about that.
19
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720 days
jrtmolar posted 1 year ago.
Well there in lies the question. What/Where is the conversion point. Is it where zone 2 ends and 3 begins? Is it in the middle of zone 3? Is it where zone 3 ends and 4 begins?
2837
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1227 days
bluebirdbiker posted 1 year ago.
Go to my blog. I have lots of links to phsio type stuff. Here are some things that will help you understand things better:
http://home.hia.no/~stephens/index.html
http://www.rrca.org/resources/articles/slowdown.html
http://www2.trainingbible.com/resources.htm
http://www.lactate.com/pitesbas.html
This one is long but very good in explaining things
http://www.trifuel.com/forums/showthread.php?t=4113
Gordo also sums things up well in his explanations:
http://www.coachgordo.com/gtips/index.html
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Please help me really understand HR physiology. I understand the basics. I have been tested for LT for the bike and for the run. Below are HR zones for each.
Run (171) Bike (155)
Zone 1 130-141 118-128
Zone 2 141-152 128-138
Zone 3 152-161 138-146
Zone 4 161-171 146-155
Zone 5 171-179 155-162
What I don’t really understand it the point of conversion, that specific HR where you lose all fat burning capacity. The below text is from a very well respected multiple Ironman winner. Does everyone agree with this? Is it proven? If it is proven science what is the specific HR that it happens at and what are you guys doing to prevent reaching that HR? I would hate to think that during some of my longer runs or bike rides that as soon as I get to a certain HR Im no longer doing base training and I “cant get back to that” for 7-9 hrs.
The workouts are divided into two basic types: Aerobic and Anaerobic.
• Aerobic workouts are defined as those where your body is utilizing stored fat as the dominant source of energy. This occurs at lower heart rates. These make up the majority of all workouts you will do throughout the year.
• Anaerobic workouts are defined as those where your body is utilizing stored carbohydrates as the dominant source of energy. This occurs at higher heart rates. These workouts will only come during specific times of the year when you have enough fitness behind you to fully benefit from the intensity of these sessions.
The switch in physiology from fat burning to carbohydrate burning happens at heart rates specific to you and your current level of fitness. Once this conversion happens, your body cannot revert back to full fat burning for 7-9 hours, no matter how low your heart rate goes back down to!
thx!!!