RiderRick

Question:

Asked by RiderRick - 0 answers - 21 weeks 5 days ago

Where should I be to get the best earobic base building wrt heart rate? See detail for my confusion!

Greetings all.
I am fairly new to all of this and am looking for some advice with respect to proper aerobic base training. I am 45yoa, 5' 11" tall, 205 lbs and have been riding recreationally for about 5 years. I have decided to start club racing and am undergoing winter indoor training now primarily with the spinervals series. I plan to make TT the dicipline of favor as at my weight, I will be no Andy Schlek in the hills. I just did a lactate threshold test (OUCH!) and estimated my LT to be at a heart rate of 167. From various charts and graphs my max HR would be 185; although I have never seen anything on my HR monitor above 174. It may be that my heart rate is generally lower by genetic design and I can accept this, but it does create confusion in figuring out my training zones. Troy Jacobsen preeches to keep your HR 10+ beats below the LT for aerobic base building or about 80% of your max HR.It is also important to avoid the 80-85% grey zone where you are essentially in no man's land (to hard for aerobic and too easy for LT improvment)80% of my max HR would be no higher than 148. 10-15 beats below my LT is 152-157, which would put me right in the grey zone that I would like to avoid. Can anyone tell me where I should be?
I do not want to waste time on the trainer and be in the grey zone, but need to be assured that I am indeed working hard enough to get the benefits of the aerobic base that I am looking for. I am not afraid to work harder, but want the work that I put in to be of benefit.
I would appreciate any feedback or advice that anyone can offer!
Thanks