clockworkgazz":3ftld9gw said:
RobMac":3ftld9gw said:
For the next 5 days record what your morning resting pulse is but leave Mrs Gazz alone cause yer gonna feck up ma calculations. BTW pm me your age
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58, 53, 57, 58, 56 and age 40 does this help? had to fumble a bit to fit the heart rate mon so might have bumped it up by a few bpm in the process?
My tuppence worth. Your RHR(resting heart rate) is a handy indicator of where your at and how your feeling. Take this fairly regularly and keep a note of it. If its going up you may be overtraining or are coming down with something if it goes down your getting fitter but don't expect a massive drop.
You can use this to get your ballpark 'zones' much better than the various age type formulas. The only real way to get your proper numbers is to get tested. What you want to do is find a system you like the sound of and use it as a baseline. Couple this with a RPE (rate of perceived exertion) scale this along with the formula and some empirical data will give you your 'zones'
The 'fat burning zone' is a bit of a misnomer, it was used to describe a heart rate where you were mostly utilising fat as an energy source. It kinda indicates that theres a range where you are burning fat whereas right through the zones you are still burning fat but may also be using glycogen(or carbs).
So how can you use this for turbo work? Well I'd ditch the fat burn idea, your looking at mortal boredom. Best keep the intensity up and find some specific workouts. Whatever you do you will still expend calories and for loosing weight the balance of calories in vs calories used is king. what you can use the HRM for is making sure your working hard enough and if your recovery riding( try not to do two hard sessions back to back) your not working too hard alot of folks fanny about the middle ground and there will be results but not as effective as they could be.
Workout wise, the one I mentioned was:
5min w/u
20mins fleece yourself
10min rest
20min fleece yourself
5min cool down and crawl off.
Also consider some drills
5min w/u
1min per gear move down the block
1 min one leg
1 min other leg
1 per gear move up the block work on keeping the cadence high
5min cool down
another bawbuster
5 min w/u
20 mins fleece your self
5mins rest(still pedalling)
20sec as hard as you can go 10secs slow(repeat as many times as you can)
crawl off.
