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Introduction
Pedal on stocks a range of products to help you improve your fitness. Turbo trainers, heart rate monitors, sports nutrition and technical clothing allied to expert advice can help you reach your fitness goals.
As part of Pedal On’s aim to provide a complete cycling package we work closely with British Cycling Coach and Professional Cyclist Jamie Norfolk BSc. With years of experience racing at the highest level and a sports science degree, Jamie helps us select the best fitness products available and is coach to the Pedal On Racing team.
Jamie has made a large volume of training information available at www.pedalon.co.uk. This includes several turbo training sessions, Heart rate training information, nutritional advice and much more! |  |
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Why use a Heart Rate Monitor ?
Training with a heart rate monitor allows you to maximise your training by measuring exercise intensity. This method is used by elite athletes the world over to train the specific aspects of fitness required for their sport. However, this technique is applicable for everyone, whether your goal is to burn off some fat or beat your PB for a 10 mile time trial.
The first stage in setting an exercise program with a heart rate monitor is to find your maximum heart rate, then you can set your personal training zones.
Your Maximum Heart Rate is the fastest rate at which your heart can beat. It will drop about 1 beat every year as you get older! As long as you are not too tired you can determine your max HR in a number of ways;
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Heart Rate Zones
Calculating Maximum Heart Rate
Your Maximum Heart Rate is the fastest rate at which your heart can beat. It is basically a fixed value, although it will drop about 1 beat every year as you get older! The more accurate the measure of max HR you have, the more accurately you can calculate your Heart Rate Zones. You can determine your max HR in a number of ways as listed below, and it is probably a good idea to use a couple of these to get a good estimate of your true max HR.
1. Use the calculation of ‘220-age’ to estimate max HR. This is the simplest method, but only accurate for about 70% of people.
2. Polar Heart Rate Monitor Test. The Polar S-Series HRM’s will run a simple but very effective Fitness Test to predict max HR. It is based on resting HR values and only takes a few minutes to perform.
3. Wear your Heart Rate Monitor in a race. You will probably come very close to your maximum HR (within 5 beats) during most races.
4. Perform a self-test. Find a long, steep hill over 3 minutes in duration. Ride steady-hard on the flat for about 10 minutes, then attack the hill as hard as you can, sprinting the last 30 seconds flat-out to the top. As long as you are not too tired on the day you will reach your maximum HR.
NOTE: You should seek medical clearance from your G.P. before undertaking a maximal test such as this if you have not been taking regular vigorous exercise during the last 12 months, and you should not undertake the test if you are feeling unwell or recovering from injury.
Calculating Your Personal Training Zones
Once you think you know what your maximum HR is you can simply work out your training zones. Using the table below, take the nearest quoted maximum HR and adjust the zones accordingly.
For instance if you have a max HR of 193bpm, take the zone values for a max of 190bpm, and simply add 3 beats to each zone to give you your personal training zones.
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| Max.170 | Max.180 | Max.190 | Max.200 | Max.210 | | Effort | Zone1 | 95-115 | 100-120 | 105-125 | 110-130 | 120-139 | recovery riding | Easy recovery riding pace | Zone2 | 116-129 | 121-135 | 126-140 | 131-150 | 140-159 | Endurance training | Steady comfortable pace | Zone3 | 130-140 | 136-149 | 141-154 | 151-164 | 160-172 | Aerobic capacity training | Steady persistent pace | Zone4 | 141-150 | 150-160 | 155-165 | 165-176 | 173-184 | Aerobic threshold training | Controlled hard pace | Zone5 | 151-160 | 161-170 | 166-179 | 177-189 | 185-198 | Anaerobic training | Race pace effort, maximal 3mins-30mins | Zone6 | 160+ | 170+ | 179+ | 189+ | 198+ | Maximal Power training | Maximal sprint effort 10secs-3mins |
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