06-19-2008, 05:24 PM | #1 |
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Wednesday Night Race
Last night was the first time in 3 years that I have made it out of our local Wednesday night race. Temperature at the start was 94 degrees, approximately 14 degrees hotter than I have ridden in all year.
There were 2 local racing clubs there, along with about 7 or 8 unattached hacks like myself. 20 riders total. Only knowing half of the guys there, I got stuck behind the wrong crowd a couple of times and was gapped at two inopportune times, having to dig like a dog to make my way back to the lead pack. I made it the first 20 miles (averaging over 25 mph) to the base of the first major climb with the lead group and feeling fair. Dropped like a rock as soon as the roads turned upward. I actually felt pretty well for most of the 37 mile ride, although my HR was sky high, typically 173-177 for most the climbs and fast rollers. I peaked out at 183 while I was trying to close a gap at one point. I really didn't feel like my effort was that high, so I attribute it partially to not riding in the hot weather yet this year. I really enjoyed the ride. I'm not sure how much fun it will be in a month when the temps are 105, but hopefully I can sneak out again sometime soon. |
06-19-2008, 05:36 PM | #2 | |
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Quote:
on a sidenote, I have noticed that when I am getting dehydrated that my HR tend to be higher.
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06-19-2008, 06:35 PM | #3 | |
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Last night, it was a relatively short ride with a couple of recovery days to follow, so I was able to crank up the intensity a bit. On Saturday, I am doing a climbing endurance day, so my plan is keep my HR down to 162-167 for at least 2 of the passes that i'll be doing, and possibly go past LT for the third. On the dehydration issue, I think you are right. I couldn't get enough water in me all evening, so I'm sure I was a few quarts low, making my heart race like a jackrabbit. |
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06-19-2008, 06:57 PM | #4 | |
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Thanks bluegoose. One more question, how does one figure their lactate threshold?
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06-19-2008, 07:00 PM | #5 |
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06-19-2008, 07:25 PM | #6 |
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Basically its the maximum intensity level that you can sustain for a long time, up to an hour. To accurately figure it out, an exercise physiologist would put you a stationary bike and have you ride til you puke, doing blood sticks every few minutes to check lactate levels.
More practically, find a long steady hill. Go up at a steadily increasing pace. The HR where you can no longer carry on a light conversation or complete a full sentence without needing to take breathe is pretty darn close to your LT. LT is usually somewhere between 80-95% of your max HR. Its also variable, depending on your fitness level. My max HR is somewhere around 187. My LT hovers between 168-171, about 90-92% of HR Max. |
06-19-2008, 07:28 PM | #7 |
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Thanks for the info. I will give it a go and see.
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"Hey! It's all ball bearings nowadays. Now you prepare that Fetzer valve with some 3-in-1 oil and some gauze pads. And I'm gonna need 'bout ten quarts of anti-freeze, preferably Prestone. No, no make that Quaker State. " |
06-19-2008, 07:42 PM | #8 |
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I've never personally paid much attention to the talking test for determining LT. I personally just find a good long hill and find the HR that I can sustain for more than 20-30 minutes without cracking.
3 years ago at the death ride, I chose 168 as my ceiling HR for the ride. I rode probably 95% of the hills right at 168, +/- 2 beats. I may have hit 170 a couple of times, but only for a few seconds before I realized what I was doing. Overall, I think I did fine for the day. Last year I wasn't in as good of shape, so I had to drop it down to 165ish and I still was okay. |
06-19-2008, 08:11 PM | #9 | |
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My heartrate is all over the place, but according to creekster there's no way any of us except Viking can climb with the goose.
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06-19-2008, 09:33 PM | #10 |
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When the road goes up I fall back. If I was a pro I would have loaded up on the spring classics and stayed away from the grand tours. Maybe because I'm an old fart but I try to keep my HR in the 150's on the flats, push it into the 160's when climbing, once in a great while bump it into the 170's and if I ever hit 180 you better call an ambulance.
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