The test did raise my bike zones a bit. My initial testing by doing a 30 min TT and averaging the last 20 min had my LTHR at about 178 and I guess now it will be up to 180. That is about right as the TT I did last weekend I averaged 182 bpm for 30min.

But I'm an old man at the age of 35! Harder for us fogies to hit the 200 mark! The doc doing the test did tell me the same as UF Tri Gator that my AeT was vey high as a percantage of my max HR and that it was also close to my AT (Anaerobic TH) which was good according to him.

I'm glad I had this done as I was nervous at times that I was training at too high of a heart rate for base miles etc...Like when you read about Red5 cranking out a sub 3 marathon at the same HR that I use for my zone 2 training! If I go on a long slow run my HR is still average about 160!

Just goes to show how different engines work!

Yes, now I can feel free to train at the higher HR without fearing I'm in too high a zone.

Today, for instance, was a nice easy recovery run 40 minutes at lunch. Didn't even break a sweat hardly, but my avg HR was 155! If I do a long run of say 1:30 or more my avg HR will usually be mid 160's without having pushed things too much.

The other funny thing is that while doing the VO2 test yesterday I was trying sooo hard to keep my HR down because I had been doing so much base training and no going above 170 or so that as soon as I started to go anaerobic I was like, ok, I'm pushing too hard and that's not good for my IM training gotta back off.

Although I haven't been formaly tested im kinda on the high end of the Hr scale too, im pretty sure I've hit 210 at some points for my max, but I do need to get tested some time in the next month or so. Kinda off topic, but im curious how much others have paid for a test like this. I found a place near me that will do it for $200, but that seems kinda pricy.

I would agree with that conclusion in regards to general fitness. The problem with HR is that it varies so much from person to person and is effected by many other variables. Ultimately, what is most important is not that you aerobic and anerobic thresholds are close together, what matters is how fast and efficient you become below your anerobic threshold and in your aerobic training zone, at least for long course racing.
My anerobic threshold was detected in my first VO2 test at 146. 7 months later it had climbed to 162. My aerobic training zones have always been 138-148. I never worked a strict aerobic number as I always seemed to get faster in this range, there was no reason to change it as long as the improvements continued.
A great test of my anerobic threshold was the PF Changs Marathon. There I ran a 2:59 marathon averaging 162bpm and can honeslty say I had next to nothing left at the end. It makes sense as anerobic threshold is considered to be your absolute marathon pace.
Sure enough, at IMAZ, my coach sent me out and told me to just stay in my 138-148 zone for the whole race. You know what my average HR was for 9:43 of Ironman? 148 exactly. It's almost spooky.

Or maybe 0 as they tried to restart it at the ambulance? ;)

You said a mouthful. It is my understanding that you MAX HR is your MAX HR. By training, you can hope to raise your AeT. I know if I would have got tested a year ago my AeT would have been nowhere near 170, but my max HR would have probably been about the same. And ultimately, through training I have seen my bike and running get faster at a set HR that I am working out at below my AeT. So if, for me, I am working at 160+/- most of the time that will be my avg HR for IMoo. And luckily, each week I seem to keep improving my avg run/riding speeds but stay in that HR. Some, like Red, will get the same (or in his case faster) results as me but be at much lower or higher HR's, but they are still workign at a function of their AeT capacity.

On the same token as Red, while I have not yet done an IM to see where my avg HR comes in at, but I did do a TT last week which came in spot on for my AT (anerobic TH). I knew that I rode my best for the day as my avg HR for the race was a beat or two above my last tested AT for 30 minutes. Had I gone out too hard and blew up or not hard enough I would have expected to see my avg HR below the AT.

You left out the part where you said 'zones be damned...I"m making up for that flat!"....Seriously though, you are right on the money and that is what my coach is working on for me. A long day at the office in familiar territory.

Only somewhat difficult thing is that I live in a very hilly, very rolling area where it's hard to find flat rides. So I am constantly working the HR on the hills, trying not to push too much on the ups and too little on the downs. But, from what I hear, this will serve me will at IMoo!

Yeah, not really able to avoid them around here. Especially where I live. No matter what kind of ride I do I get plenty of good hills. Up to 2-4 mile steady climbs, short steep bastards that you are in single digits on, stepped climbs that are steep, then flat, then steep etc... Especially since I live on a hill whenever I ride I can always look forward to a 2-3 mile climb home depending on the route I take.

I will definitely be ready for IMoo's bike course. And I definitely agree on the climbing. Some riders avoid hills like the plague, but if you got them ride them. I especially like doing a long ride of hills and not letting myself stand. Sitting build's a ton of leg strength, I feel.

kkocan,

What are some of your favorite sustained rides in Pittsburgh? I"m always looking for new routes or advice to give to others.