What is the best way of determining your bike LT (without a lab)?
I am 35 and hit the mid 190’s for a max HR so the old 220-age training zones do not seem to apply.
All the reading I have done suggest that LT is the best way of calculating zone but how do I find my LT
Thanks in advance CM
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i’ve been researching this myself this week and, through different articles, have come up with:
warm up completely and do a few short sprints to get your HR ready for a TT
ride a 30 minute TT (or race a real 20k TT event) at full effort (and note your HR at the 10 minute mark). Average your HR for the last 20 minutes of your TT.
this is your LT
now, training zones that I have come up with (for me, my LT is 174) are:
Short interval (2-3 minutes) and VO2 work: over 178
Long intervals and racing: 170-175
Climbing intervals: 160-165
Endurance: 150-155
Recovery: 135-145
Easy spin: 125-135
Hey MTL_QC, did you compete in the DEMI Esprit or Esprit race this year? It was my first time in Monreal - great city and race! I’ll be back next year too.
Gary,
What does the HR at 10min correspond to? And why not a 60min TT - I always read that you should be able to sustain output at LT for ~60min.
Herschel34,
I had planned on the Esprit race but had a family wedding that weekend, I took longer to recover from Lake Placid than I had hoped so the wedding may have been a blessing. Next year, fingers crossed.
I have only lived in Montreal for 2.5 years but I love it, have not gotten into the local tri scene but there a plenty of cyclists in the summer months. CM
herschel,
how did you enjoy that race? i am looking into esprit if i cant make the IMC qualifier again this year.
does it get tedious biking/running in circles for 10 hours?
Thanks,
-kevin
This is how I’ve been doing it.
http://www.cruciblefitness.com/etips/lactate-threshold-testing-p.htm
Then I use the zones from “Going Long”
http://www.cruciblefitness.com/etips/lactate-threshold-testing-p.htm
Looks like this site recommends the common tests (Conconi, time trial, percieved exertion, etc.) Do you do all 3?
I thought is was interesting that they recommend a “fudge” factor in the time trial method, as more experienced athletes will be able to sustain intensities above LTHR for a 30min trial… I’m still not sure why it’s not preferable to do a longer (eg. 60 min) time trial.
I think the TT method is 30 min rather than longer because since LTHR changes with fitness it’s a good idea to test often. Hammering for an hour isn’t always appropriate in your training. What do I do? I do the 30 min TT with the fudge factor and I do The RPE test and I get pretty consistent results.
with a 60 min TT most will not be able to sustain a hr at LT but will avg out below LTHR. more along the lines of 93-5% of LTHR. other factors will come into play as well that could effect your hr such as fatigue & dehydration.