Well, I received a copy of my actual heart rate zones based on the lactate acid test that I did last week at GymJay. I am hoping this information will help me to develop a training plan that will be a stairstep to improvement.
I plan on re-running the lactate acid test in late May to see how much improvement I have made. At least I hope there will be some improvment!
I will meet with Jay this coming week to discuss the best approach to training. Last week I began riding my trainer for 2 hours a day; either 2 separate 1 hour sessions or 1 session 2 hours long. All things considered, by mid-March I hope to be training for 3 hours a day. This is a lofty goal, but if I plan on pedaling my 200 pound 66 year old body plus a 50 pound bike and another 50 pounds of gear 4400 miles cross country I will need a lofty goal.
The videos, discussed in a previous post, I am now watching help me pass the time while ‘visualizing’ a bicycle ride. Well, I am getting excited about the ride: 103 days to go.
|Zone||Purpose||Average Power||Average HR||Perceived Exertion||Description|
|1||Active Recovery||<60%||<70% <105||<2||easy intensity, light spinning, recovery from hard training|
|2||Low Aerobic Endurance||61-75%||70-85% 106-128||2-4||all day pace intensity, breathing more regular, base training zone|
|3||High Aerobic Stress||76-90%||85-95% 129-140||4-6||feel like it is work, breathing more labored, used in group ride, sometimes too much time is spent in this area|
|4||Threshold||91-105%||95-105% 141-152||6-8||area around lactate threshold point, effort is difficult for conversation, 1-2 hour race efforts, 2 days in this zone will require 2 days recovery|
|5||Speed Work||106-120%||>106% >153||8-9||high intensity for 2-10 minutes, conversation is very difficult, leg burning and fatique, not done in consecutive days, 45 minutes maximum, used to improve high end speed|
|6||Anaerobic Intervals||>121%||N/A||9-10||very short bursts of high intensity effort, 30 seconds max, can fatique legs quickly, only done when conditioning is well advanced|