How To Use Heart Rate Data to Get Faster (Ask a Cycling Coach 259)

Heart rate can be an important tool for cyclists. Learn how to use your heart rate data to get the most from your training and more in this Quick Clip from Episode 259 of the Ask a Cycling Coach Podcast!
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[@gaidenlee]

I AM WAITING FOR SUCH...

[@PeterSdrolias]

My HR strap just died on me. Have not replaced it yet and quite frankly I have not missed it on my last few rides. In fact, one of my best rides was a TR outdoor workout. Kept the power locked in and nailed the workout.

[@kanderson622]

When I train indoor (spinning bike) I can't seem to reach the higher heart rate zones as I do outdoor for the same or higher perceived effort. I don't currently use a power meter to validate indoor/outdoor effort. Is this heart rate difference typical of other athletes (I use that term loosely)?

[@TrainerRoad]

Hey! You're not alone in this, many athletes are able to reach higher heart rate zones (and higher perceived effort in general) outdoors versus indoors. Its one of the reasons we don't recommend relying upon HR as a standalone metric. More info here! support.trainerroad.com/hc/en-us/articles/115005942866-Power-vs-Heart-Rate

[@stuartmisfeldt3068]

Can you explain how mitochondria can be good versus poor quality?

[@TrainerRoad]

Hey, a good idea for a deep dive and a look into some research to cover in the podcast! Please submit at trainerroad.com/podcast. Thanks in advance!

[@donwinston]

What is the "normal" drop in max heart rate as you get older? In my 20's and 30's I could get my heart rate above 220 bpm on long steep climbs. Now at 59 and returning to cycling after 20 years of not doing much more than mowing the lawn I can't get it to 170 bpm. I think that this terribly low. It makes long steep hills very difficult. I'm wondering if something is wrong with me even though I'm reasonably fit again now. Can I increase my maximum heart rate or this the way's it's going to be for now on?

[@jasondouglass32]

max hr goes down with age, but at 220 I think your old data was bad. There's a point where the heart goes to fast and is no longer pumping enough blood per beat because chamber fill time is too short. 220 would be a number thats to fast for efficient chamber filling.

[@TrainerRoad]

Good question, there are unfortunately is no baseline or standard bellcurve for a "normal" drop in max heart rate as you get older. Everyone is different! If you think something is amiss though, definitely check in with your primary healthcare provider. :)

[@PeterSdrolias]

I'm 53 and my max heart rate is 167. My FTP went up from 285 to 318 in one year. During this time my max heart rate has not changed. What has changed is my stroke volume (volume of blood ejected by the left ventricle in one contraction). I know this because I can push harder for longer which also means that my maxVO2 has also improved. Take away here is, focus on your training and you will see results and don't worry about maxHR.

[@donwinston]

@@PeterSdrolias Great. My resting heart rate has dropped a lot but my max heart hasn't budged. I guess this is ok.

[@PeterSdrolias]

@@donwinston For sure. A drop in resting HR means that you are becoming more aerobically fit. I will sometimes check my heart rate data during my recovery week to make sure that I am not overreaching.

[@ssmithmdphd5273]

Why can your friend deliver higher watts at a lower HR? Well everyones max HR and various HR zones are different. Max Hr is a bell curve. Some fall on the left side of the curve and some fall on the right tail. Given that genetic difference, every other difference has to do with training. I have no clue what Chad is saying as he never concedes that max HR has a genetic component. I know a female whose max HR on the rowing erg is 200 at age 60 and resting Hr is 40. That is genetics speaking on the max and training speaking on the resting

[@Gabriel.Vargas]

This is the comment I was going to write. Chad's explanation was great but lacked this aspect. And Jason, you didn't understand what the guy above was talking about.

[@CreamyBone]

beer