Benefits of Heart Rate Monitor?

veetwin

Can someone explain to me what the benefit of having one of these is?

Background is I am 42 and as a result of a couple of years cycling and fairly fit now and cycle 100 to 200 kms per week usually in 60 km cycles. I use the Strava app on an iPhone and have a cateye Strada computer on the bike.

Is there any real benefit in having one and any recommendations for the cheapest way into a hrm?

Thanks

SwiftJustice

HRM allows you to pace yourself so you don't go into oxygen debt and create too much lactic. Also it can tell you when you're overtraining and need to calm it down by monitoring your resting heart rate.

veetwin

SwiftJustice wrote: »

HRM allows you to pace yourself so you don't go into oxygen debt and create too much lactic. Also it can tell you when you're overtraining and need to calm it down by monitoring your resting heart rate.

I get the first bit about the pacing but can you or anyone else expand on the the second bit about the overtraining bit?

I can see the benefit for racers etc but for the average guy out training for fitness and weight loss/maintenance I need to be convinced to spend lots of money on more shiny kit;)

crosstownk

veetwin wrote: »

I need to be convinced to spend lots of money on more shiny kit;)

You obviously have a wife

bazermc

veetwin wrote: »

I get the first bit about the pacing but can you or anyone else expand on the the second bit about the overtraining bit?

I can see the benefit for racers etc but for the average guy out training for fitness and weight loss/maintenance I need to convince her I can spend lots of money on more shiny kit;)

FYP

on_the_nickel

After a few months, you get a good cupful of green gunk from the monitor strap. Yum.

Zyzz

veetwin wrote: »

I get the first bit about the pacing but can you or anyone else expand on the the second bit about the overtraining bit?

I can see the benefit for racers etc but for the average guy out training for fitness and weight loss/maintenance I need to be convinced to spend lots of money on more shiny kit;)

Whole idea of a HRM lol

endacl

OP. You're male. You're 42. You have taken up a hobby with opportunities to buy more kit, gadgets and gizmos than practically any other, besides fishing and photography. And you ask what the point of a HR monitor is.

I don't understand your question. You confuse me.

:pac:

victorcarrera

OP FYI: I use a HRM for training and Time Trials which stores instantaneous values which later can be plotted and analysed on a graph to compare with elevation, speed, cadence, wind etc. A very useful tool for this which helps me test what does/not work for a particular course or wind conditions so I can improve my strategy and motivation .

I couldn't make anything of your first post either because I didn't know what your goal was but you have answered the question in your second post.

training for fitness and weight loss/maintenance

So in your case I would say you don't need one for that just follow the perceived effort and physiological adaptation guidelines in the following link.
https://wattbike.com/uk/guide/getting_started/heart_rate_and_power_training_zones

arybvtcw0eolkf

I'll break it down in simple terms for me, and I'll tell you why I use it.

Before using a HRM I'd go for a cycle, be a little breathless/sweaty and think I'm putting in some decent effort ~ got my first HRM about seven years ago and discovered I was getting to this stage at less than 2/3's my training heart rate, so immediately I increased my training and discovered I'd a lot more in the tank than I'd originally thought.. So my training was transformed overnight.

The advantage for me, unlike probably most people here, is that I train to fight (Judo) and training with a heart rate monitor has given me the confidence to fight harder for longer and know that I can maintain a max heart rate for a greater time than my fights last.

I use the Suunto M2 atm and tbh I'd never be without one.

Borderfox

For me, I know what hr I can go to and keep an eye on climbs or hard efforts for how near to max I am.

When I was younger I loved time trials and rode them at 90% for the first half and up to 100% for the last half which for me was 215 (I have a high range heart rate at that age my resting was 39)

It's a tool like any other, I pair it up with a powertap hub now

boege

If you want to improve your performance then get tested at a lab for lactate threshhold. It cost about €100. The shape of lactate graph will show you where you need to train to improve overall performance. Then get a training plan that that provides traning in the various zones. The HRM is the tool that tells you that you when you are in the right Zone.

I will do the Rebel Tour on Saturday and I have not done too much cycling in last 6 weeks. I will use the HRM to manage my effort level so that I will finish in some reasonable shape. One could do this on feel but the HRM puts numbers on the level of effort. I was out last night and thought I was going at a normal effort but because I had not trained in a while my HR was up at least 10 BPM for the same perceived effort.

As for cost, I have HRM I bought in LIDL 3 years ago and I wear it all the time...takes a lickin and keeps on tickin.:pac:

Ole Rodrigo

I'll draw your attention to rule no. 74.

Rule #74 // V Meters or small computers only.
Forego the data and ride on feel; little compares to the pleasure of riding as hard as your mind will allow. Learn to read your body, meditate on Rule #5, and learn to push yourself to your limit. Power meters, heart rate monitors and GPS are bulky, ugly and superflous. Any cycle computer, if deemed necessary, should be simple, small, mounted on the stem and wireless.

veetwin

ror_74 wrote: »

I'll draw your attention to rule no. 74.

That was exactly my thinking also, hence the simple wireless computer.

I'm sure when a few hundred euro becomes available I will splash it on some fancy garmin with hrm and cadence but for now the cost/benefit analysis is not stacking up.

Thanks all for the replies.

victorcarrera

veetwin wrote: »

few hundred euro

You can get a HRM that is compatible with your smartphone and strava for only 60Euro approx and you will also have the historical analysis graphs on strava basic for free. A much better option than the basic HRM without storage.

Cookie_Monster

it's allows another measure of awesomeness to be recorded.

it's another target to be watching on the GPS too.

Yarisbob

Sounds good - Must get one of them but I think I will have compatabilty issues with my Nokia 6310i

If I dont come home in an absolute bag I havent put in a good enough training spin. This must be wrong then so

Macy0161

veetwin wrote: »

I can see the benefit for racers etc but for the average guy out training for fitness and weight loss/maintenance I need to be convinced to spend lots of money on more shiny kit;)

I can't speak for the training bit, but for weight loss a HRM along with GPS is supposed to give you a more accurate calorie burn. For what it's worth, the GPS app's gave a significantly higher calorie burn than I'm getting with a garmin watch* with the HRM. Depends on how focussed/ anal about it you want to be I guess.

*Probably facing a ban for this, but some of the Garmin watches are aimed at triathletes, so do cycling and running. You can get mounts for them for the bike, if the wrist won't do!

maesrichard

Hi veetwin!.

The sole purpose of training with a heart rate monitor is so you can "monitor" your training. Getting the most out of your training doesn't always mean working faster or harder. The best way to improving and seeing results is to train at the right intensity but you have top understand the basics first or else its just another gadget for you to look at. ITS SHOULD BE USED AS A TOOL. Im amazed by how many people have HR monitors and download all the numbers but haven’t a clue what they mean.

Firstly, NOT EVERYONE'S heart rate is the same even when it is under the same circumstance/conditions ("age, weather, terrrain etc... ")
Don't compare heart rates with other people and think they are fitter/stronger than you. It just doesn't work that way. Think of it this way, "a 5.0 liter american muscle car is often out run by a 2.0 litre golf gti", The figures are irrelevant. Its how fast you go on the bike that matters.

Secondly, Find your resting HR, get the best idea you can of your max HR, and then work your zones out. That way those random numbers will start to have some meaning.” They are many forms of setting zones. Personally i set my zones by calculating a percentage of my lactate heart rate threshold but for you as a sportive this would be overkill. Here is the most simplistic form of setting zones.

MHR*=Max heart rate

Zone 1 (60-65% of MHR*): For long, easy rides, to improve the combustion and storage of fats.

Zone 2 (65-75% of MHR*): The basic base training zone. Longish rides of medium stress.

Zone 3 (75-82% of MHR*): For development of aerobic capacity and endurance with moderate volume at very controlled intensity.

Zone 4 (82-89% of MHR*): For simulating pace when tapering for a race.

Zone 5 (89-94% of MHR*): For raising anaerobic threshold.

Zone 6 (94-100% of MHR*): For high-intensity interval training to increase maximum power and speed

Regards to your over training question, the best and easiest conclusion to get is how do you feel. It doesnt take a rocket scientist to know if he is tired. Signs are muscle soreness, cramps, waking up tired and mainly just not wanting to go for a cycle. A more finite way for athletes is to watch they're heart rate. Ones self will know the effort they are inputting and if your heart rate is not reaching the high figures you would normally be at, then your body is tired. ("Eg, say your max is 190bpm, and you normally ride a hill that you are used to at a high intensity. Now normally you would hit, say 180bpm, but when your tired under the same effort on the hill your only hitting 170bpm.") This is a critical sign of over training. To combat this most racers/athletes would just train the next day in Zone 1 but for sportive riders, i'd advise taking 1/2 days off.

Another way is to keep an eye on your resting morning heart rate in the two or three days after a hard workout. If it’s significantly elevated from its normal average (7 or more beats per minute), that’s a sign that you’re not fully recovered from the workout. Remember, there is going to be some variability in your daily heart rate regardless of your recovery level, do don’t be concerned if you’re 3 to 4 bpm over your normal average on a given day. In my experience, it takes a reading that’s 7 bpm higher than normal to signify excessive training fatigue. Remember Stress/alcohol and bad diet can influence this result.

To conclude, unless your going to use to HR monitor as a "Tool" then there is no need to get one. Your only going to become fixated on numbers that have no relevance and end up spending less time looking at the road ahead and possible having an accident.

Hope this helps.

Hi Ho

veetwin wrote: »

Can someone explain to me what the benefit of having one of these is?

Background is I am 42 and as a result of a couple of years cycling and fairly fit now and cycle 100 to 200 kms per week usually in 60 km cycles. I use the Strava app on an iPhone and have a cateye Strada computer on the bike.

Is there any real benefit in having one and any recommendations for the cheapest way into a hrm?

Thanks

A lot depends on what you want out of cycling. You seem to be getting on well and enjoying it. Is there something different that you want out of it? If 'no', then no benefit from getting one really unless you like gadgets etc. if yes, then it depends on what you want different.

G1032

maesrichard wrote: »

Hi veetwin!.

The sole purpose of training with a heart rate monitor is so you can "monitor" your training. Getting the most out of your training doesn't always mean working faster or harder. The best way to improving and seeing results is to train at the right intensity but you have top understand the basics first or else its just another gadget for you to look at. ITS SHOULD BE USED AS A TOOL. Im amazed by how many people have HR monitors and download all the numbers but haven’t a clue what they mean.

Firstly, NOT EVERYONE'S heart rate is the same even when it is under the same circumstance/conditions ("age, weather, terrrain etc... ")
Don't compare heart rates with other people and think they are fitter/stronger than you. It just doesn't work that way. Think of it this way, "a 5.0 liter american muscle car is often out run by a 2.0 litre golf gti", The figures are irrelevant. Its how fast you go on the bike that matters.

Secondly, Find your resting HR, get the best idea you can of your max HR, and then work your zones out. That way those random numbers will start to have some meaning.” They are many forms of setting zones. Personally i set my zones by calculating a percentage of my lactate heart rate threshold but for you as a sportive this would be overkill. Here is the most simplistic form of setting zones.

MHR*=Max heart rate

Zone 1 (60-65% of MHR*): For long, easy rides, to improve the combustion and storage of fats.

Zone 2 (65-75% of MHR*): The basic base training zone. Longish rides of medium stress.

Zone 3 (75-82% of MHR*): For development of aerobic capacity and endurance with moderate volume at very controlled intensity.

Zone 4 (82-89% of MHR*): For simulating pace when tapering for a race.

Zone 5 (89-94% of MHR*): For raising anaerobic threshold.

Zone 6 (94-100% of MHR*): For high-intensity interval training to increase maximum power and speed

Regards to your over training question, the best and easiest conclusion to get is how do you feel. It doesnt take a rocket scientist to know if he is tired. Signs are muscle soreness, cramps, waking up tired and mainly just not wanting to go for a cycle. A more finite way for athletes is to watch they're heart rate. Ones self will know the effort they are inputting and if your heart rate is not reaching the high figures you would normally be at, then your body is tired. ("Eg, say your max is 190bpm, and you normally ride a hill that you are used to at a high intensity. Now normally you would hit, say 180bpm, but when your tired under the same effort on the hill your only hitting 170bpm.") This is a critical sign of over training. To combat this most racers/athletes would just train the next day in Zone 1 but for sportive riders, i'd advise taking 1/2 days off.

Another way is to keep an eye on your resting morning heart rate in the two or three days after a hard workout. If it’s significantly elevated from its normal average (7 or more beats per minute), that’s a sign that you’re not fully recovered from the workout. Remember, there is going to be some variability in your daily heart rate regardless of your recovery level, do don’t be concerned if you’re 3 to 4 bpm over your normal average on a given day. In my experience, it takes a reading that’s 7 bpm higher than normal to signify excessive training fatigue. Remember Stress/alcohol and bad diet can influence this result.

To conclude, unless your going to use to HR monitor as a "Tool" then there is no need to get one. Your only going to become fixated on numbers that have no relevance and end up spending less time looking at the road ahead and possible having an accident.

Hope this helps.

What do you need your resting heart rate for (besides the morning check to see if you've over exerted in training)?
Zones seem to be calculated on a percentage of MHR? I see a lot of sites suggesting to get your reating heart rate first but very few if any explain why this is needed

At bottom of this page it tells me that my Zone 2 for cycling is between 124 and 144 (This is from Association of British Cycling Coaches / British Cycling Federation ) and is supposed to be based on 65-75% of MHR
My max is 188 and 75% of this is 141???

maesrichard

G1032 wrote: »

What do you need your resting heart rate for (besides the morning check to see if you've over exerted in training)?
Zones seem to be calculated on a percentage of MHR? I see a lot of sites suggesting to get your reating heart rate first but very few if any explain why this is needed

Your resting HR will have nothing to do with setting your zones. As i explained, using the % of your MHR for your zones is the most simplistic form out there. The most accurate way for setting zones is to measure your LHRT(Lactate heart rate threshold) and calculating your & off that. If you go down this route however, monthly test of LHRT will have be carried out because it varies with fitness. In-conjunction, your MHr will barely vary at all. Approx 1bpm per year.

Your resting heart rate is important for various reasons. Its gives a good indication on your bodies function.
The more you workout the lower your resting pulse is, and the lower your resting pulse is the less hard your heart has to work. The best way to think about is to view your heart as a muscle, and the more you work it the stronger it gets. A stronger heart means more blood with each beat, and the same amount of work can be done with fewer beats.

A higher resting pulse than usual can be a sign of over-training or illness. When you are recovering from a workout, your metabolism and heart are working harder to repair your body and get it back to a homeostasis. Therefore, if in the morning you have a higher resting heart rate than usual, your body could still be in a state of repair and you should adjust your workout regimen accordingly to prevent over-training or injury.

jinkypolly

Most online calculators,including the one on the Garmin Connect site use both resting and max heart rates to calculate your zones, I would recommend only using calculators that take into account both these readings.

pab01

Don't want to hijack thread but can anyone recommend a good andriod app that can be used with heart rate monitor. I currently use strava and while i can see ave and max rate it doesnt show zones unless i upgrade and dont think it really worth it for me.

cheers

TimmyoTooleI

Thanks maesrichard that's a very helpful post.
I'm a similar age to OP, similar goals and similar training spins. I just started using a HRM but I don't understand how to use it yet.
I'm riding 200k a week with an average speed of 30k+ when riding in a group

What zone should I be training in? Do I try and stay in the same zone for an entire spin? Do I start the season in zone 1 or 2 and try and move up as the year progresses?

G1032

Hi
Just a bit confued here

When I input heart rates into Garmin Connect the zones are coming out a bit messed up.

See screenshot


It's saying my Zone 2 is from 140 to 154 bpm

But it should be from 124 - 144???

What am I not doing right here?

Beasty

Your Heart Rate Reserve = max HR - resting HR = 188-49 = 139

Zone 2 is 65% to 76% of your Heart Rate Reserve (not max HR - that is not how to calculate Heart rate zones - you must include the resting HR to do it properly)

65% of 139 = 90.4 so the bottom end of Zone 2 = 49+90.4 = 139.4
75% OF 139 = 105.6 so the top end of Zone 2 = 49+105.6 = 154.6

G1032

Beasty wrote: »

Your Heart Rate Reserve = max HR - resting HR = 188-49 = 139

Zone 2 is 65% to 76% of your Heart Rate Reserve (not max HR - that is not how to calculate Heart rate zones - you must include the resting HR to do it properly)

65% of 139 = 90.4 so the bottom end of Zone 2 = 49+90.4 = 139.4
75% OF 139 = 105.5 so the top end of Zone 2 = 49+105.6 = 154.6

Thanks for that. Much better explained than I've seen anywhere else

veetwin

Just a heads up for anyone interested Aldi are having a cycle sale next Thursday which will include a cheap HRM. Might give it a lash, at €17 I'm not expecting top quality but it might give me an indication of where I should be at least.

https://www.aldi.ie/en/specialbuys/thursday-25-september/products-detail-page/ps/p/heart-rate-monitor-1/

tunney

Its important to remember that there is no need to get a "quad-chamber" heart rate monitor. You can save so much money by buying a "dual-chamber" heart rate monitor and just doubling the answer.

DaithiMC

maesrichard wrote: »

Your resting HR will have nothing to do with setting your zones. As i explained, using the % of your MHR for your zones is the most simplistic form out there. The most accurate way for setting zones is to measure your LHRT(Lactate heart rate threshold) and calculating your & off that. If you go down this route however, monthly test of LHRT will have be carried out because it varies with fitness. In-conjunction, your MHr will barely vary at all. Approx 1bpm per year.

Your resting heart rate is important for various reasons. Its gives a good indication on your bodies function.
The more you workout the lower your resting pulse is, and the lower your resting pulse is the less hard your heart has to work. The best way to think about is to view your heart as a muscle, and the more you work it the stronger it gets. A stronger heart means more blood with each beat, and the same amount of work can be done with fewer beats.

A higher resting pulse than usual can be a sign of over-training or illness. When you are recovering from a workout, your metabolism and heart are working harder to repair your body and get it back to a homeostasis. Therefore, if in the morning you have a higher resting heart rate than usual, your body could still be in a state of repair and you should adjust your workout regimen accordingly to prevent over-training or injury.

Monthly is a little excessive unless you are on a professional level program training daily. For high level amateurs, training 4-5 times a week, quarterly would be the maximum needed, for people cycling for leisure and monitoring fitness once every six months is fine.

OP - a recommended read in this area and is low price if you have a kindle device is "Heart Rate Training" Roy Benson, Declan Connolly.

tunney

maesrichard wrote: »

Your resting HR will have nothing to do with setting your zones. As i explained, using the % of your MHR for your zones is the most simplistic form out there. The most accurate way for setting zones is to measure your LHRT(Lactate heart rate threshold) and calculating your & off that.

Unless of course someone uses the reserve heart rate approach and then resting HR is vital to setting zones

maesrichard wrote: »

If you go down this route however, monthly test of LHRT will have be carried out because it varies with fitness. In-conjunction, your MHr will barely vary at all. Approx 1bpm per year.

Disagree. LTHR once you are trained will not vary much at all. Test once or twice a year. You power or pace at threshold will change alot over the year but not LTHR.

max hr also need not drop that much either, depends on the person.

maesrichard wrote: »

Your resting heart rate is important for various reasons. Its gives a good indication on your bodies function.
The more you workout the lower your resting pulse is, and the lower your resting pulse is the less hard your heart has to work. The best way to think about is to view your heart as a muscle, and the more you work it the stronger it gets. A stronger heart means more blood with each beat, and the same amount of work can be done with fewer beats.

A higher resting pulse than usual can be a sign of over-training or illness. When you are recovering from a workout, your metabolism and heart are working harder to repair your body and get it back to a homeostasis. Therefore, if in the morning you have a higher resting heart rate than usual, your body could still be in a state of repair and you should adjust your workout regimen accordingly to prevent over-training or injury.

Very very simplistic, What about parasympathetic versus sympathetic overtraining?

Heart rate variability much more relevant for this purpose.

RunDMC

I've used the Wahoo TICKR with some success on dedicated devices like the Garmin Edge 800 and on phones with BLE (Bluetooth Low Energy) such as the iPhone 4S and later.

Compatibility details are here

They can be had for €65 on eBay.

R

Hauki

Slightly off-topic question:
Is there gel or lotion of somesort available that I could put in the sensorbelt as sometimes it seems to have trouble finding and keeping the HRM. Usually this is a problem during the 15-20mins of the ride, after that I think sweating does the trick. Water doesn't seem to work too well so I might need something stronger.

Daroxtar

Lick it

Invincible

Hauki wrote: »

Slightly off-topic question:
Is there gel or lotion of somesort available that I could put in the sensorbelt as sometimes it seems to have trouble finding and keeping the HRM. Usually this is a problem during the 15-20mins of the ride, after that I think sweating does the trick. Water doesn't seem to work too well so I might need something stronger.

KY Gel

Cee-Jay-Cee

I have a HRM strap for the last 12 months or so but have yet to use it. I strapped it on and tested it but couldn't be arsed at having to put it on everytime i go out. I keep thinking I should sell/trade it but would probably regret it so I just leave it in my 'bike drawer' in the garage :rolleyes:

Juan More Time

I used a pulse meter back in the early 90's when I was racing. At the time followed Dr. Michele Ferrari's heart rate based training principals with almost a religious zeal, as his clients were winning all the big races. I even spent £240 on one of those new fangled Polar HRM's as used by Lance Armstrong and Tony Rominger. Jaysus in retrospect I must have been incredibly naive..;-)

I see a similar scenario happening with the latest gadgets such as Garmin's..Stages, and all of this ANT, GPS and bluetooth based malarkey.. No amount of electronic gadgets are gonna turn you into a race winner, unless you already have the necessary power to weight ratio in the first place.. So just enjoy riding your bike...

Hauki

Invincible wrote: »

KY Gel

Is this something that I can find in local pharmacy?

Invincible

Hauki wrote: »

Is this something that I can find in local pharmacy?

Yes

G1032

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