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Ibexbiker
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Discussion Starter · #1 ·
I use heart rate to train because I don't have a power meter. If an interval is 2 minutes long and it takes me 40 seconds to a minute to get my heart rate up to the level it needs to be am I cheating myself? I know the heart rate lags behind effort and it will still stay higher for a little bit after stopping the interval. But if the program says a 2 minute effort at 88-90% of max for example, and I am only at that level for 1-1 1/2 minutes I am sort of cheating aren't I? Should I not start counting the two minutes until my heart rate gets to the desired percentage? Even if I am busting butt to get there?

I know this is a beginner question but I am starting to actually train a bit for races as opposed to just riding and entering the occassional race.

Thanks
 

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ibexbiker said:
I use heart rate to train because I don't have a power meter. If an interval is 2 minutes long and it takes me 40 seconds to a minute to get my heart rate up to the level it needs to be am I cheating myself? I know the heart rate lags behind effort and it will still stay higher for a little bit after stopping the interval. But if the program says a 2 minute effort at 88-90% of max for example, and I am only at that level for 1-1 1/2 minutes I am sort of cheating aren't I? Should I not start counting the two minutes until my heart rate gets to the desired percentage? Even if I am busting butt to get there?

I know this is a beginner question but I am starting to actually train a bit for races as opposed to just riding and entering the occassional race.

Thanks
Anything under about 5 minutes, I'd typically just ignore your heart rate and go as hard as you can, but only as hard as you can for each and every interval.

Little harder to do using Perceived exertion, but more important so when using a heart rate monitor that you do intervals properly. Aka, don't 'sprint' at the start to push your heart rate up then fade off. This article can help answer some questions
 

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You could also use your speedometer like a PM.

On your first interval, look at your speed towards the end of the interval (when you're hitting your target HR).

For the start of the next interval, target that speed from the beginning, and see if you again hit your target HR. If so, you can use this like a power target.

This would work well on a hill with constant slope, or on a trainer (need a rear wheel mounted speedometer). Do repeats on the same hill, of course. The steeper the hill, the more it minimizes wind effects.

This method should give a pretty flat power curve (as recommended in the article). I also recommend targeting an RPM as well. Cateye sells a nice rear-wheel speedometer with RPM for around 38 bucks.
 

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I tie a piano wire around my neck for the first minute, then release it. Just make sure the wire stays clear of your wheels. Drives your heart rate up PDQ. Some say doing this is taking unecessary risk, but the wire has never slipped into my spokes.

Another awesome training method builds power quickly. I generally look for something high, like a roof peak and jump off repeatedly. Remember to run back upstairs as quickly as possible to keep your HR up for a double effect workout. My thighs have become nicely sculpted. One time my Mom died from a heart attack while I was doing them. I have to push down that bad feeling once in while when I am doing a set. This is done without a bike, becasue doing it on a bike would be foolish, cuz you''d get hurt, eventually.

For peak efforts just before race season, I recommend riding a bike into a McDonald's drive through, ordering "two big macs with all the money in your cash drawer" while pointing a tire pump through your jersey at the server. You'd be surprised how fast you can go with a pararde of cruisers behind you. Still, bikes have always proved to be more manueverable. Therefore, this is best done on a Miracle Mile in your town, where, McD's, Burger King, Starbucks, Dunkin Donuts and local banks line the road for multiple repeats. You should rehearse your script so that you don't order, say, a double latte hold the foam from DD cuz the guy in the 4X behind you would punch you out.

Thought I'd share some wisdom and simultaneously piss off the pros who keep these little training secrets to themselves, the dweebs.
 

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the mayor said:
Thanks Al for sharing your secrets.
The rest of us Masters have been wondering what your secret is.
What brand of piano wire do you recommend?
Goodfellas brand works well. Stick with a low register since they are thick and don't penetrate your skin, unless you have other plans.
Which begs another question: Does bloodletting improve MTB race performance? Seems to so far.
 

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Raineman said:
Goodfellas brand works well. Stick with a low register since they are thick and don't penetrate your skin, unless you have other plans.
Which begs another question: Does bloodletting improve MTB race performance? Seems to so far.
If blood letting worked...I'd be World Champ.
I do know that multiple flats...like yours at Bear Brook 2 years ago...seem to improve my performance( but not for long)
 

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Ibexbiker
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Discussion Starter · #9 ·
the mayor said:
If blood letting worked...I'd be World Champ.
I do know that multiple flats...like yours at Bear Brook 2 years ago...seem to improve my performance( but not for long)
Just wondering, is this Bear Brook State Park in New Hampshire?
 
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