Bike Fitness

lafors

I realise there is a fitness forum but I would prefer to ask in cycling as its relative to cycling....

I got the Garmin 705 bundle after much deliberation and have been out on a few short spins with it on.

Firstly heres some of the data from my last 2 spins:
Spins were 35km & 32km
Avg speed of 24.9km/h & 27.5km/h (first one very windy )
HR max of 201 & 203
HR avg of 181 & 182
Avg Cadence of 63rpm & 64rpm
Avg Pace 2:24/km & 2:10/km

So my Max HR seems very high to me? and my avg HR is very high too?
I do push myself as much as I can when I'm out, but am I mad? am I pushing myself too much? I have to say I may be tired when I finish but no worse than I was when I played a gaa match (I stopped playing before christmas).

Another thing is that my avg cadence seems very low, I do tend to use the low gears. But I'm afraid if I use higher gears and spin faster it would increase my HR more?

BTW it's not like I'm unfit, I don't put weight on either, I'm 14st but 6'6" I've only gained a stone from when I was 20 to now (I'm 30).
So what way should I go with my training? Should I keep pushing myself (as I said I'm not feeling any ill effects of it) and my HR should drop with time? or should I be slowing up, spinning faster?

btw I don't want "just get out on your bike" and "throw your computer away" answers that seem to litter all fitness/hr/cadence threads here. I know some like Lumen are interested in the science of cycling too

Sorry, long post

I'm no expert, but apparently high intensity is fine as long as you give yourself a chance to recover afterwards.

scottreynolds

lafors wrote: »

Avg Cadence of 63rpm & 64rpm

Another thing is that my avg cadence seems very low, I do tend to use the low gears. But I'm afraid if I use higher gears and spin faster it would increase my HR more?

Your cadence is very low. I found that my cadence is most comfortable around 85-95 average and that doesn't matter which terrain. I think, can't remember exactly, that pushing that high a cadence is actually going to push your HR up as you grinding it out rather than spinning.

TBH if your trying to improve your fitness you need to work on frequency of rides and than duration. The body has to be forced to adapt to the new exercise.... this is a new revelation to me lately. I try a few longer spins at a lower HR 181 is higher than my 1 hour TT from a few weeks ago. Without knowing more I'd say try for a 2 hour ride at around 150 bpm..... I think your stressing you HR too much and meaning you might increase your strength but not your endurance.

Work on your cadence first and the rest will be easer.

**Timbuk2**

Your cadence does seem very low.

When I started out, I would have a slow cadence. But after a while doing it you realise the most comfortable cadence is about 90rpm (better for your knees as well).

Besides, I always noticed the cyclists that used to overtake me would be spinning at a high cadence

eggie

Your HR is high, your gear choice is most likely exacerbating your HR. You prob have an avg HR of 80%+ of max which is pretty high, however, the short distance travelled makes it not as bad as it sounds. You wouldnt want to be pushing that sort of rate for longer distances.

I tend to have a lower cadence than most but its through personal preference but its not as low as yours. Ride for longer distances in a lower (easier) gear.

Do you have sore legs after your spins? Sounds like you are grinding the higher gears.

Ryaner

If you aren't stopping at all during the spins, (think traffic lights, slowing down for cars ahead, turning) then the cadence is low. Garmin averages the cadence out over the whole ride so while you may spin at 90 while moving, your average can end up in the 60-70 range from the stops.

Your HR is unusually high. try measure your heart rate while sitting on the couch for 30 minutes before the cycle to see if there is interference. I know with mine that it can spike to 200+ around the back of the airport at times.

lafors

eggie wrote: »

Do you have sore legs after your spins? Sounds like you are grinding the higher gears.

Not really, I did have a problem with sore joints (hip area) but someone here, can't remember who but big THANKS, pointed out that it could be caused by my cleats. I checked them out and they were too far back towards the middle of my foot, I moved them as far forward as possible, you can move the position on the shoe, and I haven't had a problem since, only a few weeks ago though.

Ryaner wrote: »

If you aren't stopping at all during the spins, (think traffic lights, slowing down for cars ahead, turning) then the cadence is low. Garmin averages the cadence out over the whole ride so while you may spin at 90 while moving, your average can end up in the 60-70 range from the stops.

Your HR is unusually high. try measure your heart rate while sitting on the couch for 30 minutes before the cycle to see if there is interference. I know with mine that it can spike to 200+ around the back of the airport at times.

I am stopping but I've got it set to pause when I drop below 7km/h (i think), looking at the graphs the average is right, and I remember seeing it on the display during too.

My avg HR when being a couch potato is 60-65bpm (based upon a scientific test I just performed )

blorg

You could just have a high max heart rate, my own is 200. Note you would only see your "max" if you were _really_ killing yourself, so your max could potentially be a fair bit above what you saw on those two spins, maybe around 220.

Spinning faster in a lower gear generally does result in a higher HR, yes. This is not something to be worried about.

I averaged 183 BPM over 16km on Thursday myself.

E@gle.

Was you HR strap on correctly, i notice some times if my Hr strap is loose and falls down near my stomach it can give me abnormal readings. Hence the reason why you may have such a high HR average.

stopped_clock

I'd have a similar HR range too, if that's any help.

Usually about 45-55 when waking, 60-70 when 'resting' ie on couch. On the bike it's 170-180 when cruising along at a sustainable long-distance speed, but would hit the high 190s to 200 pushing it up a hill. I don't actually know what my max HR is. I'm 28 btw.

I've no idea what my cadence is either, but it's certainly a lot faster than it used to be. I changed from being a masher to a spinner over the winter after some advice from a more experienced cyclist on a club spin.

You could use your HRM to test for overtraining by recording your waking HR, and your recovery time to (eg) 100bpm after a spin and watching for either being higher than usual.

Also, I had an EKG (or ECG?) done last week as part of a medical and the GP said the trace was fine. Maybe go for a check-up if you are worried about your heart.

psycholist

My 2 cents

So my Max HR seems very high to me?
My max is higher,
and my avg HR is very high too?
feel like you were going too hard?
I do push myself as much as I can when I'm out, but am I mad? Depends why your doing it and if youve a to be training this hard.

Just wondering whether you know your max hr or if the higher of the two is your max hr?

your cadence seems very low, pushing that hard would tend to put more stress on your muscles than pedalling with a higher cadence

am I pushing myself too much?
Dependswhat you want to achieve by training this way

Another thing is that my avg cadence seems very low, I do tend to use the low gears. But I'm afraid if I use higher gears and spin faster it would increase my HR more?

Depends... if your burying yourself your heartrate will be high anyway


So what way should I go with my training?

Really depends What your training for

should I be slowing up, spinning faster?

endurance cyclists would usually average around the 90-100 rpm mark.
however if your training for sprinting would be higher or power lower...

btw I don't want "just get out on your bike" and "throw your computer away" answers that seem to litter all fitness/hr/cadence threads here. I know some like Lumen are interested in the science of cycling too

Could be an option... depends whether you just want to go out on the bike get, fitter.If your looking at reaching your maximal potential going getting coach, a lab test done setting specific goals and training for them rather than just going out on the bike an batein' yourself till you feel wrecked enough

Lumen

A good way of judging intensity is recovery time.

Long hard efforts take several days to recover from, which is why most speed training is shorter (e.g. 3x20 minute intervals) - you want to be back on the bike ASAP to do more training!

Try and build a regular schedule of mixed efforts and get to understand how your body recovers.

Perhaps keep a log of average HR and time for each ride (I wouldn't worry too much about speed).