Cool and windy today, partly sunny and about 60º. I did some uptempo sprints with long rest in between. Need both conditioning and speed. This was just sort of maintenance.
Hoka trainers on
stretches, drills, 100m, bands
100m - 14.10
Hoka rocket x2s on
100m - 12.88
200m - 26.97 (12.81, 14.16)
300m - 43.51 (13.68, 14.10, 15.73)
A gust of wind caught me in the last 100m of the 300m, but it was close to race pace. Max HR was 181 several sec after the 300m. Max HR after the 200m was 171 but it seemed to take a long time for my HR to come back down afterward to below 130. I had to sit to get it down to 120; while walking, it stayed over 130 for 10+ min. These were pretty hard effort sprints, ~ 95%.
Next workout will be a tempo set on Sunday. Should be sunny and 70º.
Equipment test
This is not my data but a test comparison of the Coros armband heart rate monitor and a Garmin HRM Pro chest strap. Pretty close in performance.
That is someone out running or riding a bike, not controlled intervals and rest periods. So it doesn’t explain why subsequent interval of yours had lower heart rate and the noise in intervals 2 and 3 under such controlled conditions. Especially your 3rd interval. That data was a mess. The first looked as expected. Assume your strap loosens or the pump in your arm made it too tight or something. The red line in this video (towards the end of the video) shows what is expected from work rest periods.
ReplyDeletehttps://youtu.be/J7KMqqk7aWM?si=SroLReu3k2Q1-nc7
My heart rate is a mess, not the data. I assume you mean by noise, the spike post interval and the high level of HR during rest? If so, this is normal for me, especially not in peak shape right now. Never been an endurance athlete.
DeleteSo the blue line is velocity red line heart rate. This was a long rectangle and going with the wind 30 mph and against the wind 18 mph. Each of those were work periods pretty much accelerated up and tried to hold the highest speed I could then slow and roll around the corner and pedal easy for a short time to the next long straight. So the roll around the corner and soft pedal is like you walking to the next start point. Look how predictable the HR response was.
ReplyDeleteLonger intervals will produce a smoother graph. 29+ mph is an impressive flat sprint. I would probably be well over 160
DeleteThanks but wind aided. On a calm day I’m doing well to hit 27. Wouldn’t call it a sprint though staying seated and accelerating, probably close to top speed but not a sprint as acceleration is decidedly smooth working through the gears while seated. I have indoor data from my wahoo kicker that reports power, heart rate, calculated speed, and RPM. I recently did a true sprint workout on that, 20 seconds on, 40 off, hitting 500 watts power output. I was going as hard as I could and pulling on the bars so hard I slightly injured my shoulder. I’ll share that data at some point but the HR rise and fall was still smooth with minimal noise. BTW, I contend your cycling would translate better to sprinting if you did the type of workout in that video as opposed to a steady climb. But I think there is some risk for you in cycling at the higher power outputs that you would get with a work- rest period due to crank length. You should be on 155 mm cranks not 170 or so that is stock on bikes. Too much knee bend puts stress on the patella. If you were to use shorter cranks the bike seat raises as well ( 170 -155, raise seat 15 mm) reducing bend my 30 mm which significantly relaxes knee angle at the top of the stroke. What you lose in leverage for the shorter crank is made up for in strength (think of partial vs full squats) as there is less knee bend. Also RPM is really foot speed so shorter crank your RPMs are a little higher (10 percent or so) to maintain the same foot speed. If your knees start getting sore from cycling find some custom 155 mm cranks. Actually you just should switch. I think it should be obvious you and I shouldn’t ride the same crank length but we probably do. Or very close.
DeleteI just got a new rear ultegra rear derailleur, the old 105 wasn't getting all the gears despite adjustments.
DeleteI like ultegra components. Dura ace is a little lighter but doesn’t work any better than ultegra. I’m thinking about a new mountain bike. The front ends are more relaxed than 2016 so they ride better on downhill technical stuff. Just very expensive for a good dual suspension bike. Like 8K ish for what I want.
ReplyDeleteBuy it. You'll use it.
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