Racer X Virtual Trainer

Yes.

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Tim Crytser
Your Virtual Trainer
www.racerxVT.com

Attempting to get back to riding after being sick or having an infection is very frustrating because your body "feels" good; however, there are still lingering side effects (elevated HR, weak power output, etc.). To help you clarify if you are fully recovered, you need to be watching your morning heart rate after you go to the bathroom. You want to start establishing some baseline numbers in the morning because this is when you get an accurate snapshot of how your body is adapting to life: this includes training, work, family, social, etc. If you notice that your HR is up by more than 5 beats in the morning and you don't have a good reason for it (i.e. long work hours, hard workout), then you should stick to aerobic based training (on and off of the bike) and lower than usual load levels in the gym. Once your body is showing signs of being fully recovered - morning heart rate back within normal ranges, then begin to bump up your duration and intensity accordingly.

Remember, capture your morning heart rate with an empty bladder and write this number down every day. The more history you have, the more accurate you will be with your assessments. Please let me know if you need a spreadsheet to document this information, and I will be happy to send you a free copy.
-Robb Beams

Thanks Coach Robb, I keep saying I need to monitor my morning HR, but I've slacked completely. I know I need to start ASAP 'cause I've been frustrated with my riding performance since being sick for so long. I can barely get in a hard 10min moto before I'm fatigued to the point of having to back it down a notch or two. I'll PM you with my email so I can get the spreadsheet. May I ask why an empty bladder for doing the test?
What would be cool is an Iphone app for logging HR data and fitness tests...when you guys come up with the app and get rich just send me my 10%

With an empty bladder, your heart rate will be lower. A full bladder is perceived as "stress" by the body.
-Coach Robb

Being that I don't have any morning HR history yet, and I would like to attack my "weak" area now, my perception is that my weakness is muscular endurance. While my heart rate is high, I don't feel like I'm short of breath, yet I just can't hang on well enough to ride to the best of my ability in the later stages of a moto. Should I train for muscular endurance, or is there some methodology I can use to determine my area of weakness (IE fitness test of some sort)?

Thanks for the empty bladder reply!

You are in a catch 22 (no pun intended!). You need every sign that you have completely recovered from your virus and infections. Since you don't have any history to compare against, look to other performance indicators that illustrate that you are still in the recovery mode: a normal pace of cross training feels difficult; the amount of weight that you normally can lift without much effort, feels heavy; you are easily frustrated and/or short tempered. If you don't have any of these symptoms, then it would be beneficial for you to complete a max heart rate assessment both on and off of the track (depending what forms of cross training you utilize) so that you can determine what percentage of your Max Heart Rate you are riding at.

Many riders don't realize that nearly every time they head out on the track, they ride at one effort that is actually much higher than they perceive. By establishing your max heart number, create your heart rate training zones and then complete a ride that you percieve as "easy" and then download your HR data to evaluate the exact effort level you are riding at. You may be in a situation that your riding at a higher level of output than your body is capable of handling (based on your current level of strength & endurance).

If you are interested in a max heart rate assessment protocol, please feel free to email me and I will forward an outline over to you.
-Robb Beams

I'd like to catch 22, but I think Reed is out of my league! I usually do the vet workouts (with rowing as the cardio) posted on the site twice a week, then my third training day consists of doing intervals. Just last week I'm finally able to complete a vet workout without seriously fading at the end. Where as prior to getting sick, I was on a roll of adding weight and or reps to the exercises.
I did a LTHR test 5 months ago and came with a HR number of 189. When riding I show a max of 206 and an avg of 197, but I need to confirm those numbers with a manual test to make sure my Polar monitor isn't whacked out from bike interference.
I'm interested in you HR assessment protocol, so if you could also include that outline when you email me back the morning HR log (sent you an email this morning) that would be great...thanks for the help!
Shooting for the Vet Worlds in November, and I want to kill the 40 intermediate class!

Do you guys think that the high HR might be symptoms of an anemic condition? I'm getting my blood test results for my cholesterol next week, and I'm pretty sure I'll get a RBC count along with it, so maybe that will shed some light.
Coach Robb, I'm still collecting the resting HR and body weight data, but on average I'm at a resting HR of 72, which doesn't seem very good. I'm also finding it difficult to perform the MotoE MX Speed assessment, as I'm unable to get someone to sit around and get lap times of me all day. I hope to get it done soon though...

PS...Tim, I manually tested my HR during my last ride, and while at the time I wasn't at 206, my HR monitor (bike running) gave the same results as the manual test. I was around 150, as I had come off the track, and rode back to my truck to perform the test.

Being anemic may be influencing these numbers due to your heart having to work harder to deliver adequate amounts of oxygen to the working muscles - it will be interesting to see your RBC count on your panel. I apologize if you feel that you have to be at the track for a long period of time to complete your Max HR assessment, you just need to be allowing enough time to gradually rise your heart rate and then tap it out. Please email me if you have any questions or concerns pertaining how to complete.
-Robb Beams

No apology necessary. I understand in order for you to make an assessment you need to have a certain amount of data. I used to build race engines for MDK for a few years and I understand the need to acquire data in order to make good decisions, so this is no different. It's my responsibility to acquire the data, and after all you're assisting me for free (which is much appreciated). I found an older MyChronLight lap timer in the back of the old MDK shop...trying to get it working so I can get lap times on myself, then I'll be all set!