Power and HR question

Triathlon Forum
1

So this last week has been particularily unmotivating for me. So instead of doing the same old same old, I decided to throw in a FPT test. i started training with power about 6 months ago. In that time I’ve done maybe 5 or 6 tests…several of them were back when I first started as I was testing things out.
Around that same time I also got my VO2 max tested in preparation for IM Wisc training this year.

For my Vo2 max test I had a LT HR of 142. My Vo2 was a 48 as I recall. At that time he told me my max HR for the test was 160. While that isn’t necessarily my max HR he thought it would be fairly close. He said I am “different” as that is a lower number for a 33 year old. However how I train and race will be more important than max HR. (I was about 30-40 pounds heavier when I tested too. I’d also add that I didn’t know myself as a biker when I did that test. I had no real concept of what my abilities and paces were. I was a swimmer…so I know my pace there. But I was never a biker.

So I took all that data as well as my own personal FPT results to create my training parameters. they have not changed in a real significant manner for several months. My FPT has been getting better as I simply get better on the bike and know my pace a bit better. My pace is the more important piece.

A few months ago my FPT was about a 260 (I have not subtracted 5% on my power numbers for this posting). Next time it was a 265. last time it was a 277. The one thing I have noticed while doing these tests is that I always got off the bike tired…but not wasted. I think my consistent improvement shows that as well. Plus I thought this test was supposed to be an all out-kick yourself in the balls effort. Right?

So this evening in my frustration and boredom over the long winter I decided that I was going to hit it as hard as I could. If I died…so be it.
Not only did I hit an average power of 301 watts. But my max HR was a 174. I hit it very hard and was above 290 the entire way and really negative split the test as I raised my average power by a solid 10 watts in the last five minutes or so. So there was obviously a lull or loss of concentration in the middle of the test which I made up for. (This is pretty typical for me, as a distance swimmer I always negative split my races. Often times I’d be at an all out sprint for the last 100 yards of a 500)

So here is my question. Should I be completely re-calculating my power profile and training zones? I am guessing yes, and these new numbers seem to make more sense for me based on my overall endurance. The numbers I had seemed low compared to how I felt training with my previous zones. I just want to be sure that the numbers I use will carry forward for Ironman trainin…a 16 watt improvement seemed like an awful lot, which is why I am checking. (which is good!!)

Also…I’ve been using 160-165 as my max HR for calculations on pacing. I probably need to redo that as well since I actaully hit 174? so all my zones are now higher and I need to train that way correct? Again…I think the big change is what has me questioning it. While I think I’ve always been able to do this…now that I have done it I am a bit freaked. Do I need to go get my Vo2 and LT HR re-tested too? Would those have changed as much based on these new numbers? I don’t think they would as 142-145 HR seems to “Feel” right as an LT HR. But who knows.

Lastly…when creating my power zones…does anyone have a good power - HR correlation? The book I have (Training with a Power Meter) isn’t very clear on how HR fits into the mix. I have a computrainer, but no power meter for my bike. So biking out doors I’ll be without power.

Thanks

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i’m not going to try and answer some of the other stuff, there are others much more qualified than myself.

howerver, yes, you need to redo all your training zones to match with the latest test.

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You’ll want to set new training zones for the power and the HR. I couldn’t tell from your post what length your test was but I don’t understand why you would use a max HR based training zone approach when you have actually tested, it seems, what your LT heart rate is. You should not view HR as a definitive and consistent measure of exercise intensity. It is a response, and as such, it can be a bit of an inconsistent one. I would use LT based HR values going forward and test them outside as there can be an indoor vs outside variability in HR

4

Yes, re-set your training zones. That’s the reason people test: so that they can set training zones and paces based on their fitness level. Setting training zones is most helpful when the zones are as accurate and current as possible.

Also, there’s nothing wrong with negative splitting. Its actually probably faster for long events. Its ok if you have a little extra at the end, and you just empty the tank. It doesn’t necessarily mean that you went too easy earlier on. Increasing by 10 W is not an indication that you were pussy-footing before. If you had a jump of 10-20%, then yes, I’d say you should have gone harder earlier. But 3-5% is fine.

As you gain more bicycle fitness, your body’s ability to push itself on the bike and has increased (due to increases neuromuscular efficiency, and increased strength of the “cycling” muscles), and so you can push your HR higher on the bike. This is normal, and is a good thing.

Get your VO2 and LT retested if you want, but its certainly not necessary. Knowing your VO2 “number” does not really impact your training at all. Its an important number, but knowing has roughly zero impact on your training/racing. However, knowing your power at LT is a *very *useful number. But, your FTP is a good enough approximation. No need to spend the money on expensive testing, when you can get an LT number (from the FTP testing) that’s reasonably accurate, for free.

When setting your training zones, don’t even pay attention to HR. Set your training zones purely based on wattage. HR is a somewhat useful number, but there are too many variables that affect it (hydration, fatigue, cardiac drift, etc…). That’s the real value of training with power - power a direct measure of how much work your body is doing. HR is only an indirect measure. However, since you don’t have power measurement for your outdoor bike, it would be a good idea to take note of where your HR generally is for each training zone. Its not as good as riding outdoors with power measurement, but HR will just have to suffice.