interpreting the numbers (heart rate etc)

F

firedudecndn

0
Hey and thanks in advance to anyone who helps me with this:

Background;
competitive mountain biker, cross country skier for 30 years, runner, weight lifter and more...40 years old, 6'2" 205 lbs
Max heart rate for mntn biking is 194
cross country skiing 213
road biking 189
running 184
resting heart rate 30
All numbers verified on non consectutive days with different heart rate moniters.
Question;
did a lactate threshold test on my road bike on the trainer. 10 minutes warmup at speed of test, 20 minutes as hard as I could go.
Average heart rate for the 20 mins was 173
Is 173 my lactate threshold? And if so, how do I use this number to maximize my training? Is this the number I base my training zones on?
Again, thanking you muchly for your help...
 
Wow let me guess is that a personal trainer? cause that tells nothing about your lactate threshold (or at least a large error scale). 173 isnt your threshold, usually its in millimoles not heart rate.

Two ways you could test your lactate which require it bit more equipment then a heart rate monitor. Tiny blood samples by pin pricking or indirectly by measuring your ventilatory threshold (which occurs basically at the same time as lactate threshold)

Furthermore, it has nothing to do with all out intensity but rather gradual incremental steady state increases in resistance, plotting your results on a piece of paper will show quite accurately the results.

In regards on how to maximise it, usually you get trained to perform slighlty above your threshold.
 
Assuming you are healthy, your 30 years of competitive athletics has put you in phenomenal shape! Your resting heart rate is lower than Lance Armstrong's and is only 2 higher than that of Miguel Indurain, a 5-time Tour de France winner who had a resting heart rate of 28 which, to my knowledge, was the lowest heart rate ever recorded of a non-dead, healthy person.

I am in reasonably good condition with a 52 RHR at 49 years old. My goal was to get to the high 40s this year.

The standard method for determining lactate threshold heart rate (LTHR) in the field is to go as hard as you can for 30 minutes, so your 20 min test would have slightly over-estimated your LTHR.

Once you determine your LTHR, the training zones are based on a % of your LTHR.

Zone 1: RPE <10, recovery 65-81% of LTHR
Zone 2: RPE 10 - 12, aerobic, 82-88% of LTHR
Zone 3: RPE 13 -14, tempo, 89-93% of LTHR
Zone 4: RPE 15-16, subthreshold, 94-100% of LTHR
Zone 5a: RPE 17, superthreshold, 101-102% of LTHR
Zone 5b: RPE 18-19, aerobic capacity, 103-105% of LTHR
Zone 5c: RPE 20+, anaerobic capacity, 106%+ of LTHR

Based on the Borg 0-20 RPE scale

you can focus your training on what your goals are, i.e., endurance, force, speed, muscular endurance, anaerobic endurance or power.

Joe Friel covers these topics extensively in his "The Cyclist's Training Bible" and the "Triathlete's Training Bible".
 
maybe not hopeless, but no more better than an educated guess ;).
 
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