Racer X Virtual Trainer

Hi,

as I was a late starter I am now in my 8th week of training.

First week I did only one LT test (rower). My average HR was 180

Now this week I have done 2 LT test, first was on rower and today I made it on stationary bike.

On rower my average HR was now 184, wich actually surprised me. I thought it would get lower, but I am not worried as I can feel allready the difference in my fitness.

Now the stationary bike was strange for me. Actually I have only used rower up to this point. To be honest I really do not like riding bicycle for a long distance, my butt agrees. So I warmed up 5 minutes, strectched a bit and then begin my 30min all out test.

As I have not been pedaling at all for quite some time it was a bit difficult to judge the right tempo to use. I think the test was 90% successful because I did not fade towards the end, actually I even pedalad a bit harder the last few minutes to really get that vision blurry.

All in all, average HR for the last 20 min was 182 and my peak HR being 193 before the end.

Considering my slight miscalculation , do you think it would be OK to use the same zones that I calculated for rower (avg. HR 184)?


And one more question. Now that I am in Maximum strenght phase do I understand right that in gym I should do, for example, first hip press set, rest for a few seconds, do 2md hip press set, rest again for a few seconds and do the 3rd and final hip press set and move on to the next excersise?

Thanks,
Taavi

You should use the zones from the actual cycling. You heart rate monitor probably averages 1 data point per second so in the big picture, slight miscalculations about effort level usually produce very, very minor changes, especially if you did the test like you did; getting stronger towards the end. The heart rate produced is very specific to the acitivity so you have to use zones produced by a test done in that actual activity.

You will get better and better doing the LT tests. Don't worry too much if you miscalculated, you are playing the averaging game so it should be fine. Also, doing the test where you get faster as the test progresses produces a much better result than going out too hard only to run out of steam and slow down at the end.

_________________
Coach Seiji
www.coachseiji.com

Thank you for your input coach Seiji.

How about the strenght training part. Do I understand it right?

yes, straight sets as you described but I would rest at least 2 minutes. You want complete recovery between sets, especially in MS phase.

_________________
Coach Seiji
www.coachseiji.com