Stronger HR

Quoted post said:

Originally posted by Kiara2K
I have just just started riding 1 month ago. I uses a HR meter whenever I ride (MTB).
My maximum HR is around 180 but I get pump out when my HR reaches 160 - 165 especially climbing.
I have no problem keeping my HR around 150 - 155 but whenever I climb my HR goes up quickly due to my hard padling.
How should I train my HR to be stronger? I need some tips to train so I could cycle on even my HR reached 170.

Patience is the answer I'm afraid. Keep riding steady, keeping intensity under 150bpm, maybe raising to 155bpm on hills for the next 2-3 months. Gear down on the hills to keep your HR in the zone! There's no point thrashing up hills at 160-165 bpm at this stage as you will take a while to recover and this isn't optimal traing. Spend most of your ride in the 130-150HR range as you need to improve your aerobic ability, then you will climb easier, recover from hard efforts easier and can start to move onto hill work and other fun (read: painful) stuff.

Thanks for the reply.
Does that mean if I keep my HR at 155 constantly, my HR will be stronger after 2 - 3 month?
What is aerobic?

Quoted post said:

Originally posted by Kiara2K
Does that mean if I keep my HR at 155 constantly, my HR will be stronger after 2 - 3 month?
What is aerobic?

Yes, if you trained at 155bpm, then in 2-3 months time at the same HR you would be faster (able to do more work, produce more power for the same effrort/HR).

What is aerobic... here goes with an attempt at a simple explanation of what happens in laymans terms:

When training at or below 155bpm, your body is using the 'aerobic' energy system. This system burns oxygen (that you breathe) with food (that you eat) to create energy and is very efficient.

As your intensity increases above 155bpm, your body cannot produce energy fast enough using the 'aerobic' energy system (due to many reasons). It therefore starts to use another method of producing energy, the 'anaerobic' energy system which burns stored carbohydrate (glycogen) without the need for oxygen. A byproduct of using this energy system is the build up of lactic acid (the burning sensation you feel in your legs) and resulting heavy breathing.

This is getting into exercise physiology now, and I'm no expert in that area, so that's maybe enough for now. Stick to riding at a level under 155bpm, where you can talk and are not gasping for breath.

Thanks TTer,
Great explanation. I hope to get stronger by next 2 -3 month and hopefully I can climb hills without having to stop and grasping for air..