I record all my sessions on my Polar S725 and compare the graphs. I’ve noticed that the heart rate has been increasing during the work segments but so is the speed.
For example, a few weeks ago I was averaging about 158bpm (85% max) during work segments with a peak speed of 25-27mph.
Today, I averaged 165bpm (89% max) during each 4-minute segment with peak speeds of 29-31 mph.
For all sessions the perceived exertion is about the same (fairly hard) where my breathing was labored but not panting.
I know I’m improving but I was surprised that my heart rate was that much higher today. My guess is that increased muscle endurance and power is enabling me to push harder and thus achieve a higher heart rate.
Is this what I should expect? Any additional feedback on what is going on here?
I’m somewhat of a newbie, at least to TT training. Just looking for feedback on what the HRM graphs are telling me.
BTW – I’m 50, 5’10" 205 lbs and my training course is pretty flat (Fiesta Island). My max is 185.
Jim, I’m not a Power meter user, but I stayed at a Holiday Inn Express several times this past year.
First, was it hotter on the second day? Second, you may find you will be able to train enough to be able to handle up to 95% of your maximum HR for significant lengths of time…maybe that IS what is occuring for you. Several more workouts will make the trend more clear, if there is a trend.
Third, sure, higher power output requires higher HR. The more you train (at least, to a certain point), the closer to your Max. HR you will be able to stay for longer periods of time.
Since you say you are new to this, I would like to make a suggestion for you to try when your improvement plateaus, or, even before it plateaus using your current workout: Drop the two really hard sprint-type efforts on your warmup, and go to LT plus 5-10% for your main work set. Hopefully, what this will do is to stress your energy delivery systems more than your current workout. Those two really high efforts stress your energy burning systems more than your energy delivery systems.
Both are important, and are interrelated, don’t misunderstand what I’m trying to say…it’s sort of like “aerobic” and “anaerobic”…not really accurate words to describe what is going on in the body at any given moment in time (I’m sure you know you have lactate produced in your tissues and present in your bloodstream even when you are asleep…but, it doesn’t coincide with what people think of as being an “anaerobic” state). Also, another good set might be to go at LT minus 5%, but do twice as many.
Just keep changing your workout stimulus periodically to keep your body from adapting to a particular stimulus enough to result in decreased training benefits. Good luck out there!
Speed is not a good indicator of progress as even small wind changes from one workout to the next allow for very different results.
If time permits, try a longer warm-up, maybe something around 30 to 45 minutes. The “out-of-saddle intense” efforts aren’t really necessary. Focus more on getting warmed-up by doing some short sub-LT efforts in a seated aero position.
Try doing longer intervals for specific TT training…something like 2 x 15-20 min with 2-4 min easy/steady in between.
Those intervals are way too short for that moderate level of intensity. Your total interval time is probably too little as well. The TT gurus seem to prefer intervals of at least 10 mins, more like 20 mins, with an eye toward total interval time of 40 mins. These are done at a pace where you could do them for an hour total if you were at gunpoint, but by the end of 40 mis worth, you really don’t want to.
Good point about the heat! YEP it was hotter! It was 82 yesterday and 75 degrees in the previous workout. My instinct tells me that the higher heart rate is partly due to the higher temp but also that I’ve developed better muscle endurance and power.
The sprint efforts in the warmup are suggested by Chris Carmichael in his new book “The Ultimate Ride” so that is why I’ve been doing them. Actually, he does suggest longer intervals of 8-20 minutes so I’ll be making some changes…
BTW – I’m planning on getting a Powertap next spring!
Thanks Matt for the input and suggestions. Looks like I’ll be making some changes…
I just bought Chris Carmichael’s book “The Ultimate Ride” and he suggests what he calls SteadyState intervals: 2 to 4 efforts of 8 to 20 minutes each at just below LT, with a 1:1 work-to-recovery ratio.
He suggests 15 minute warmups for workouts but a 46 minutes workout for the actual time-trial.
He also suggests doing OverUnder Intervals: 2 to 6 efforts per set, with efforts consisting of 5-10 minutes just below LT and then 2-3 minutes above LT. Recovery is 5-10 minutes between efforts.
BTW – There’s a section on Fiesta Island that is pretty much out of the wind so I have been starting my intervals at that point. My feeling is that my speed through that section has not been affected much by the wind.
Read CC’s book carefully… and then set it on fire. Almost all of that thing is commercial garbage.
A 1:1 work:rest ratio is absolutely lollygagging for TT intervals (unless your distance is the track Kilo!). Do 4x10 or 2x20 mins, with a couple mins in between mostly for a mental break.