Until the past few years, power meters were rarely used outside of the professional cycling ranks. Today, you're likely to see them on the local shop ride. But this popularity has led to a couple of misconceptions.
Turn your bike into a powerful weight loss tool!
Myth #: 1 Heart rate isn't a good indicator of intensity
Compared with power, heart rate (HR) is less precise, but you can still use it to train effectively. You just need to understand what a heart-rate monitor is telling you.
Power is the work you're doing; your heart rate is your body's response to that work. Heart-rate data from the field test I give athletes (see below) correlates strongly with power data from the same test, which means that for riders without power meters, I can use heart rate to determine ideal intensity ranges for their workouts.
Your Whole Body Tune-Up
Myth #2: If I have a power meter, I don't need to monitor my heart rate
If you don't know your heart rate, you're taking power data out of context. One day, for example, you might ride a set of 15-minute intervals at 250 watts with an average HR of 165 beats per minute (bpm), and a perceived exertion (PE) of 7 on a scale of 1 to 10. (Related: The Best Interval Training Plan for You) The next day, you might complete the same intervals at 250 watts, but at an average HR of 160 bpm. If your PE is still 7 or 8, I'll tell you to keep training. But if your PE is 9 or 10 and you feel like you're racing a time trial to produce 250 watts at 160 bpm, then you need more recovery.
Your heart rate can also tell you whether you should continue with your workout. If you've recovered from the prior day's training, your heart rate will increase as you begin an interval, and you'll reach your target within 30 to 45 seconds. If your heart rate is slow to rise and stays elevated longer than normal into your recovery period, you're probably better off saving a hard session for another day.
Transform Your Every Ride
The Carmichael Training Systems Field Test
You'll complete two eight-minute time trials separated by 10 minutes of easy riding. (Search: What is a cycling time trial?) Try to complete both efforts on the same course. Take 30 to 45 seconds to get up to speed, then settle into the highest intensity you can maintain for the rest of the trial. For each effort, record average heart rate and/or power, distance covered, and average cadence.
0 - 00:45: Get up to speed
00:45 - 8:00: Highest intensity
8:00 - 18:00: Recover
18:00 - 18:45: Get up to speed
18:45 - 26:00: Repeat effort
Chris Carmichael is the CEO of Carmichael Training Systems (trainright.com) and the author of The Time-Crunched Triathlete.
Use your field-test data to plan your workouts at bicycling.com/heartrate.
