They have more zones but Bicycling magazines 'Complete Book of Long-Distance Cycling' uses only four zones: Zone 1 - <65% of max HR (recovery, use fat stores) Zone 2 - 65% - 84% of max HR (build aerobic endurance) Zone 3 - 85% - 94% of max HR (to reach lactate threshold), and Zone 4 - >94% of max HR (develop anaerobic system for short bursts)
regards, Darryl
Do you still burn fat as effectively in zone 2 or do you wind up using more glycolysis than lipolysis? I don't have a biology background at all, so layman answers would be nice *grin*
As you increase intensity, in general, the total amount of energy you burn increases, but the absolute amount of fat increases *to a point* then stops increasing. So the percentage energy from fat decreases at higher intensity, but you still burn just as much (roughly, yes Tam, I know ....) fat per hour.
So yes, you burn fat effectively ni z2/E2/whatever higher zone you define, but you burn more sugar and glycogen as well.
Absolute number isn't too bad - the low Relative figure is because, I think, I'm overweight. 350W for 5 minutes was bloody hard. I was surprised how steeply the perceived effort went up from the jump from 300 to 350. The clock seemed to slow down terribly for that last 5 minutes.
What grade are you riding? And with what sort of success?
I've only just started racing. I rode a C grade crit a few weeks ago and won that (with a breakaway). Since then I've ridden two B grade crits and have finished with the bunch! Last week I had a go at another breakaway. Me and another rider stayed away for about 4 laps but got caught. Tried again later but other riders sat up. So, I can stay with the bunch but no results at B grade (yet!). I feel like I'm getting more competitive though. My sprint, however, is useless.
DeF
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Absolute number isn't too bad - the low Relative figure is because, I think, I'm overweight. 350W for 5 minutes was bloody hard. I was surprised how steeply the perceived effort went up from the jump from 300 to 350. The clock seemed to slow down terribly for that last 5 minutes.
What grade are you riding? And with what sort of success?
I've only just started racing. I rode a C grade crit a few weeks ago and won that (with a breakaway). Since then I've ridden two B grade crits and have finished with the bunch! Last week I had a go at another breakaway. Me and another rider stayed away for about 4 laps but got caught. Tried again later but other riders sat up. So, I can stay with the bunch but no results at B grade (yet!). I feel like I'm getting more competitive though. My sprint, however, is useless.
That's quite a low VO2max for a B grade rider - it doesn't necessarily mean much, but it's interesting that you can keep up with that sort of number. Most B grade riders around here are in the 60's or so, as far as I'm aware. VO2max is only an indicator, after all 🙂
> Relative VO2Max 51.5 ml/kg/min > Absolute " 5.02 l/min > > Absolute number isn't too bad - the low Relative figure > is because, I think, I'm overweight. 350W for 5 minutes was > bloody hard. I was surprised how steeply the perceived > effort went up from the jump from 300 to 350. The clock > seemed to slow down terribly for that last 5 minutes. What grade are you riding? And with what sort of success?
I've only just started racing. I rode a C grade crit a few weeks ago and won that (with a breakaway). Since then I've ridden two B grade crits and have finished with the bunch! Last week I had a go at another breakaway. Me and another rider stayed away for about 4 laps but got caught. Tried again later but other riders sat up. So, I can stay with the bunch but no results at B grade (yet!). I feel like I'm getting more competitive though. My sprint, however, is useless.
That's quite a low VO2max for a B grade rider - it doesn't necessarily mean much, but it's interesting that you can keep up with that sort of number. Most B grade riders around here are in the 60's or so, as far as I'm aware. VO2max is only an indicator, after all 🙂
Couple of things to note: it's B grade Vets and the crits are *flat*. I reckon I'll be struggling as soon as the road points up. B-grade averages around 38 to 39kph for the crits.
I'll be finding out about the hills soon enough. I've put my name up for a TdU companion vets race in Adelaide next month: http://www.tourdownunder.com.au/2006/images/maps/vets1.gif Not that familiar with the area but there'll be a couple of hills I'm sure! It's also a handicap race so it'll be flat out all the way.
I'm hurting already.
DeF
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I tried out for a cycling exercise physiology research program last week which involved doing a VO2Max test (among a couple of other things). It turned out I'm too old, fat and slow to be a research subject but it was interesting anyway.
For the VO2Max test I was put on a stationary bike where the resistance could be controlled. It started at 100W then went up by 50W every 5 minutes. I made it through 5 minutes at 350W but fell apart not long into the 400W interval.
It was interesting to be hooked up to all the equipment and watch what was happening. My heart rate hit 176bpm near the end and my cadence sat around 92rpm until the last jump in power.
I've now got 4 zones with HR boundaries that can apparently be used to training purposes. Have to work that bit out yet.
DeF.
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You didn't tell us your VO2 max! By the way, maintaining 350W for 5min puts you well above the average punter. I didn't say this, but one way to have one done would be to see a respiratory physician at a large hospital and claim to be unusually short of breath when cycling up hills....Technically true for all, I imagine 🙂 .
-- artemidorus
What kind of doc gives a VO2 max test based on that?!
Couple of things to note: it's B grade Vets and the crits are *flat*.
Ok.
Quoted message said:
I reckon I'll be struggling as soon as the road points up. B-grade averages around 38 to 39kph for the crits.
That's an eastern combine (Victoria) C grade open average on most flat courses.
Quoted message said:
I'll be finding out about the hills soon enough. I've put my name up for a TdU companion vets race in Adelaide next month: http://www.tourdownunder.com.au/2006/images/maps/vets1.gif Not that familiar with the area but there'll be a couple of hills I'm sure! It's also a handicap race so it'll be flat out all the way.
Yeah, there's a hill or three on that course!
Quoted message said:
I'm hurting already.
You're in WA, hrm... not a lot of long hills to train on, but there are a lot of predictable headwinds, which are pretty similar!
What kind of doc gives a VO2 max test based on that?!
Tam
It is reasonably common for a respiratory physician to ask for a full exercise study in patients with unexplained exertional shortness of breath that cannot be diagnosed with simpler means. Most patients don't achieve a true VO2max, as they are not sufficiently motivated, but some do. You won't get an OBLA; being less useful for medical purposes, lactate is not measured.
What kind of doc gives a VO2 max test based on that?!
Tam
It is reasonably common for a respiratory physician to ask for a full exercise study in patients with unexplained exertional shortness of breath that cannot be diagnosed with simpler means. Most patients don't achieve a true VO2max, as they are not sufficiently motivated, but some do. You won't get an OBLA, as that is less useful for medical purposes so lactate is not measured.
-- artemidorus
I suppose the challenge is getting sent to the respiratory physician in the first place. The GP ordered blood tests and said I was fine and sent me away. I self diagnosed and did well and the problem went away... not that I would generally recommend self-diagnosis...
I did have one guy with me but we mutually gave up after a while. There was a strong headwind down the back straight.
No race report I'm afraid!
How's the racing at Bunbury?
Sparse. I went on a training ride with the SWCC guys through the hills at Australind on Saturday. Saturday's ride is hard on the flat and harder up the hills. If I can keep up with these guys I'll be riding vets A grade before long...
