Pacing yourself, effort and speed...

[mickpc]

I have just received a heart rate monitor (lucky me eh) and this has prompted a few questions...

One of the main things that has become apparent is that warming up properly means that you can get the most out of your ride. So what are the optimal figures for warming up, in BPM terms if anyone knows...

Also I am wondering about general info on using the heart rate monitors, if people could help me out with a few links, that would be great.


I think that's all for now, thanks

Mick

[Mustang]

Which brand, model, did you buy?

[mickpc]

Polar cs200.

Mick

[Toolish]

Can open up a whole can of worms.

Heart rates are a very personal thing. What is right for you is unlikely to be right for someone else. The first step is to do some testing and then establish some goals.

I use Joe Freils zones for my training which are based on Lactate Threshold tests...the test is bloody hard work but is worth it for the result.

Also a max heart rate test may be handy.

[twizzle]

Warmup - up to 15 mins at less than 60% of HR range (ie. 60% of the way up between resting HR and Max HR, which can be estimated or measured).

I'm slack, I tend to get bored after 5 minutes and hammer. Probably explains why I have so many bouts of knee problems.

[tripstobaltimore]

optimal figures for warming up? Just get out there and ride for 20 minutes. It doesn't need to be complicated.

[toolonglegs]

The only complicated thing is keeping your CS200 dry in the rain .

[twizzle]

The only complicated thing is keeping your CS200 dry in the rain .

Yes, guy at work has just discovered that. He's not a happy camper.

[Dunk]

I had the same problem myself - I used to wrap it in glad wrap if it looked like a wet ride. I never had any problems with water after that.

[Colin_T]

Warmup - up to 15 mins at less than 60% of HR range (ie. 60% of the way up between resting HR and Max HR, which can be estimated or measured).

That pretty well covers it. Ride slowly & comfrotably for the first 15 minutes, then increase the pace if you want to.
The same applies when finishing a long ride. Slow down for the last 10-15minutes.
Stretching before and after a ride is recommended but I can't be bothered doing that. I prefer to do it while rolling along.

I'm slack, I tend to get bored after 5 minutes and hammer. Probably explains why I have so many bouts of knee problems.

LOL to the boredom bit