Do Heart Rate Training Cycling For Women Triathletes Yourself
There are some negative aspects to using a heart rate monitor for certain things when monitoring your training progress and intensity, but even so, it is still a valuable piece of equipment for helping you train for your triathlon cycle race when used correctly. This article shows how to use a heart rate monitor for heart rate training cycling to measure your effort, accurately.
Firstly, I need to state the obvious, but you should not be attempting anything written in this article without first consulting with your Doctor and getting the OK from him or her to do so. This is imperative before starting any exercise regime or test.
To start with, there are three different measurements that you need to take to do this correctly. You will need your Resting Heart Rate, Your Lactate Threshold and your Maximum Heart Rate. These can be taken by yourself, something I will outline in a moment, you can also pay to have it done professionally, but I do not suggest this unless you are a pro triathlete, or you are not worried about the cost.
Obviously a professional medical set-up is going to get you a more accurate reading than your standard "over-the-counter" heart rate monitor is going to, which will make your heart rate training more effective, but for the majority of us a reasonably cheap monitor and a self-test will suffice.
Your Resting Heart Rate is key for you to be able to benefit from the maximum efficiency possible from your workouts and determine your training target heart rate. Measuring your RHR is best done early in the morning as soon as you are awake and still in bed, and done by taking an average over three days. If you plan to take it on a day off of work or maybe on a weekend when you do not have any pressing engagements, you will be able to get a more accurate reading.
The way you measure your Resting Heart Rate is very simple, have a watch ready at the bedside, count the number of beats your heart makes in 60 seconds and you will have your Resting Heart Rate. Your RHR should get lower as you get fitter, and is generally a good indicator. If you are taking cold or flu medication be sure to wait to determine your RHR until after you have finished using them as they can give a false reading by raising your heart rate.
The most awkward measurement is your Lactate Threshold, because of the very fact that the best way to do it is indoors and many people may not have the right equipment, especially if they are new to the sport.
Your LT is the point when lactic acid builds up after a certain amount of activity is reached, it is important because it is very useful when you want to determine your intensity level for cycling, running or swimming. With the right exercise program your threshold can be increased and therefore you can exercise or race for much longer at a higher intensity.
It is best to test your LT is on a turbo trainer, but if not you can use the road, even though this is usually not so easy to do. You should start as always with a good 15 to 20 minute warm-up and some easy stretching, then you will need to ride at full pace for exactly 30 minutes.
After the first 10 minutes you need to reset your Heart Rate Monitor, then just take the average reading over the last 20 minutes ONLY of the ride to get your Lactate Threshold. As you can see, it will be easier indoors, but outdoors is fine if that is all you have.
To measure your Maximum Heart Rate, you should as previously mentioned, get checked out by your Doctor, because being the maximum means of course just that, you will have to really go for it and it will tax you physically!
Again, you can do this on your turbo trainer indoors, but outside is equally as easy for this one. You should of course also warm-up for 15 - 20 minutes and do some stretches so you are ready to go for it.
You need to start by going uphill or as fast as you can on the turbo trainer for between 60 and 90 seconds. Then have a 30 second "rest" by freewheeling on your bike or spinning on the turbo trainer. Once you hit 30 seconds, go for it again for another 30 to 90 seconds and so on.
Eventually you will of course hit the proverbial brick wall and have to stop, when you get to this point you need to count the number of heart beats in 60 seconds, which will give you your MHR.
Your MHR will be different depending on the sport you are active in at the time, cycling and running will give you a different MHR because they use different muscle groups and therefore a different number and size of muscles.
You can then check your MHR against what it should be for a Triathlete of your age and sex, and see if you are within your target range.
Firstly, I need to state the obvious, but you should not be attempting anything written in this article without first consulting with your Doctor and getting the OK from him or her to do so. This is imperative before starting any exercise regime or test.
To start with, there are three different measurements that you need to take to do this correctly. You will need your Resting Heart Rate, Your Lactate Threshold and your Maximum Heart Rate. These can be taken by yourself, something I will outline in a moment, you can also pay to have it done professionally, but I do not suggest this unless you are a pro triathlete, or you are not worried about the cost.
Obviously a professional medical set-up is going to get you a more accurate reading than your standard "over-the-counter" heart rate monitor is going to, which will make your heart rate training more effective, but for the majority of us a reasonably cheap monitor and a self-test will suffice.
Your Resting Heart Rate is key for you to be able to benefit from the maximum efficiency possible from your workouts and determine your training target heart rate. Measuring your RHR is best done early in the morning as soon as you are awake and still in bed, and done by taking an average over three days. If you plan to take it on a day off of work or maybe on a weekend when you do not have any pressing engagements, you will be able to get a more accurate reading.
The way you measure your Resting Heart Rate is very simple, have a watch ready at the bedside, count the number of beats your heart makes in 60 seconds and you will have your Resting Heart Rate. Your RHR should get lower as you get fitter, and is generally a good indicator. If you are taking cold or flu medication be sure to wait to determine your RHR until after you have finished using them as they can give a false reading by raising your heart rate.
The most awkward measurement is your Lactate Threshold, because of the very fact that the best way to do it is indoors and many people may not have the right equipment, especially if they are new to the sport.
Your LT is the point when lactic acid builds up after a certain amount of activity is reached, it is important because it is very useful when you want to determine your intensity level for cycling, running or swimming. With the right exercise program your threshold can be increased and therefore you can exercise or race for much longer at a higher intensity.
It is best to test your LT is on a turbo trainer, but if not you can use the road, even though this is usually not so easy to do. You should start as always with a good 15 to 20 minute warm-up and some easy stretching, then you will need to ride at full pace for exactly 30 minutes.
After the first 10 minutes you need to reset your Heart Rate Monitor, then just take the average reading over the last 20 minutes ONLY of the ride to get your Lactate Threshold. As you can see, it will be easier indoors, but outdoors is fine if that is all you have.
To measure your Maximum Heart Rate, you should as previously mentioned, get checked out by your Doctor, because being the maximum means of course just that, you will have to really go for it and it will tax you physically!
Again, you can do this on your turbo trainer indoors, but outside is equally as easy for this one. You should of course also warm-up for 15 - 20 minutes and do some stretches so you are ready to go for it.
You need to start by going uphill or as fast as you can on the turbo trainer for between 60 and 90 seconds. Then have a 30 second "rest" by freewheeling on your bike or spinning on the turbo trainer. Once you hit 30 seconds, go for it again for another 30 to 90 seconds and so on.
Eventually you will of course hit the proverbial brick wall and have to stop, when you get to this point you need to count the number of heart beats in 60 seconds, which will give you your MHR.
Your MHR will be different depending on the sport you are active in at the time, cycling and running will give you a different MHR because they use different muscle groups and therefore a different number and size of muscles.
You can then check your MHR against what it should be for a Triathlete of your age and sex, and see if you are within your target range.
评论
发表评论