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Age and Heart Rates
On Tuesday, December 13, 2016 at 8:50:15 AM UTC-8, wrote:
On Sunday, December 11, 2016 at 12:50:21 AM UTC-8, John B. wrote: On Sat, 10 Dec 2016 11:22:19 -0800, Joerg wrote: On 2016-12-05 09:21, wrote: I am seldom riding with the local old folks group because they have a habit of racing all the time. Then 3/4ths of the way into a ride they get really tired and are dragging up the final hills. I don't like climbing as fast as possible nor trying to keep up on the flats to people 5 years older than me that are maintaining heart rates at 90%. And this is directly out of the box with not one minute of warm-up. Now I like to exercise at elevated rates so riding with the "easy" groups is out. But I don't riding with people whose objective is to beat someone else to the top of the hill as if this proves them superior. And this soon degenerates into not waiting for the slower members. Unfortunately, these acts of proving one's self better than others can significantly shorten the live's of those over 55. If you are one of those that must prove yourself on every ride there is a target rate on http://www.heart.org/HEARTORG/Health...1_Article.jsp# If you regularly ride above these rates you are a heart attack waiting to happen. Not to mention that often you are pulling the entire group above their safe zones. Let's ride as smart as well as fast. What is a good way to gauge the heart rate if the bike is not equipped with a whole smorgasbord of medical devices such as pulse meters? Taking one hand off the bar and counting wrist pulses isn't very safe in most places around here. I sometimes get carried away on long boring stretches and find myself riding full tilt. Whatever "the engine" can deliver goes into the pedals. But I usually don't become tired after an hour. Or two. Or four. Is that a good enough indicator to be in the healthy zone? Actual heart rate varies considerably between individuals and even among rating systems. The calculation for "max heart rate" depends, to an extent, on what system you are using. Most people, if they are athletic at all can produce a heart rate that is higher than the calculated maximum heart rate. Heart rate is usually used as a part of a training schedule, i.e., 30 minutes at 100% followed by 10 minutes at 20%", or whatever, and is a method of determining the intensity of the exercise. Back in the primitive days people used do essentially the same thing by training by distance, i.e., a quarter as hard as you can go followed by a quarter at a walk, and so on. As for your full tilt for hours, you really aren't doing that. What you are doing is riding at an energy output that you can maintain for some period. If you really were to exert 100% you might get a quarter of a mile before you collapsed. -- cheers, John B. The only accurate way of determining the actual max heart rates per individual is instrumented on a treadmill in a lab. But the differences are pretty slight - a maximum of about 5% between the calculated and the actual. 100% is NEVER used save in sprints. 20 seconds or more at 100% can be fatal to even young athletes. Though not often. Muscle lactose is very rapidly depleted and your most powerful muscle is your heart. Anaerobic metabolism utilizes lactose. "Full tilt" is the output at which you can continue using your metabolic digestive rate to continue supplying carbs to your muscles. These days a great many younger riders are "spinners" and actually use too low a gear and are passed not because they don't have more power than someone else but because a lot is wasted spinning and using too low a gear. I should add that I am making a very bad riding mistake that I have to figure out some way of overcoming. I do not eat nor drink on even long rides unless I stop at a coffee shop. I have often done metric centuries without a drink or a bite. This means that I'm tired all the time and my riding suffers. But I have done this since my recovery from my concussion since I cannot ride with one hand anymore. I have no balance aside from that of the bike itself. |
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