Skip to main content

Caleb Ewan's Sprint Position - Revealed through Kinesiology

Get Started with these Heart Rate Equations

Heart rate training might seem like rocket science, but it's actually easy to learn.  The hardest part is getting accurate estimates of heart rate max and the percentages that will produce the desired training effect.

Heart Rate Maximum Equations
The most well known equation that estimates maximum heart rate is:

220 - age = HRmax

This equation assumes that no matter the fitness level, everyone loses one beat per minute from their maximum heart rate for every year they get older.  The rate of loss does not happen to everyone and is the reason for this equation's large standard deviation (+/- 12-15 bpm)- a measure of variability.  For both sexes younger than 40 years, this equation underestimates HRmax; for both sexes older than 40 years old, this equation overestimates HRmax (5).  This equation was created mainly for convenience purposes.  If the number calculated from this number happens to be your actual maximal heart rate, you're very lucky!

The most accurate equation (2) is not as easy to remember, but will give a better estimate than the equation above:

206.9 - (0.67 x age) = HRmax

Since the accuracy of target heart rate depends heavily on the accuracy of the heart rate maximum, spend a little more time and memorize this equation instead.

Target Heart Rate Equations:
The first equation involves simple multiplication:

THR = HRmax * desired percentage

Unlike the equation above, the method below factors resting heart rate into the equation.  For this reason, the equation below is more accurate ONLY if the resting heart rate is measured accurately.  As mentioned in the post about the limitations with heart rate training, several variables may cause heart rate to vary as much as 1 - 6 bpm from day to day (1,3,4) .  For this reason, this method requires constant updating to account for this variability.  Otherwise, training intensity might be too high or low; possibly enough to work the entirely wrong metabolic system and produce the wrong training effect- a very bad problem for athletes and non athletes.

THR = ((HRmax - HRrest) x desired percentage) + HRrest

Resources:
  1. Astrand, P.-O. and Saltin, B. (1961). Oxygen uptake during the first minutes of heavy muscular exercise. Journal of Applied Physiology, 16, 971-976.
  2. Gellish, RL, Goslin B.R., Olson R.E., McDonald A., Russi G.D., Moudgil V.K. Med Sci Sport Exercise. 2007;39(5):822-9.
  3. Lambert, M.I., Z.H. Mbambo, and A. St Clair Gibson. "Heart rate during training and competition for long-distance running." Journal of Sports Sciences 16 (1998): S85-S90. Print.
  4. Selley, E.A., Kolbe, T., Van Zyl, C.G., Noakes, T.D. and Lambert, M.I. (1995). Running intensity as determined by heart rate is the same in fast and slow runners in both the 10- and 21-k, races. Journal of Sports Sciences, 13, 405-410.
  5. Thompson, Walter R., Neil F. Gordon, and Linda S. Pescatello. ACSM's guidelines for exercise testing and prescription. 8th ed. Philadelphia: Lippincott Williams & Wilkins, 2010. Print.

Popular posts from this blog

Kinesiological Approach To Bike Fit: Cleat Position

CLEAT POSITION:  There are four types of adjustments which can be made to a cleat.
Fore/ Aft:  FORE:  Positioning the cleat forward allows the ankle to move more freely, allowing for a smoother pedal stroke.  The trade-off is that this requires more ankle stability, calf strength and puts the rider at risk of developing quad dominance.AFT:  This position limits ankle motion.  This provides added stability to the ankle, allowing the calves to rest, but makes the rider prone to bouncy pedal strokes.  When switching from a forward cleat position to a rearward position, a lower saddle position is needed to compensate for decreased plantarflexion.Lateral/ Medial:  The goal is to spread weight evenly across the foot side-to-side.LATERAL:  Shifts weight towards the outside of the foot (small toe side).MEDIAL:  Shifts more weight onto the medial side of the foot (big toe side).  Limits the maximum amount of external rotation available before the heel strikes the crank arm.Rotation:EXTERNAL:  S…

How To Hold an Aero Position

There are climbs and then there are winds.  For many cyclists, riding into a strong wind can be more difficult than climbing, mostly because cyclists are required to reach a low aerodynamic position which can be uncomfortable, difficult or painful to hold.  Cyclists must demonstrate adequatehamstringandlower backflexibility to hold an aero position comfortably.  The flexibility needed to ride well in the wind can take time to develop, but with enough dedication and experience, anyone can become proficient at holding an aero position safely.  Here are some steps you can take to make holding an aero posture as comfortable as being on the hoods:

#1 LEARN YOUR LIMITS.
The worst thing a rider could do is force a low aero position and hope for the best.  With low back pain being one of the most frequent complaints among pros and recreational cyclist alike, the chances of long term pain- or injury-free riding are slim.  Develop the flexibility first, then shoot for the next lowest position yo…

Eagle Creek Park Cycling Grand Prix v2.0 - FIRST PLACE & FIRST PODIUM FINISH!

I can't even begin to describe how awesome it felt to have two dreams come true at once!  I always wondered what it would be like to be on the podium, but I never thought I had a chance at first place!

THE COURSE Below is a map of the course highlighted in blue.  It ran counterclockwise.  There were a few corners that stuck out to me.
Bottom right (corner #1):  This wasn't a very sharp corner, but the trees and brush made it difficult to see around it, so the group had a tendency to slow down and merge into a single line here.
Top right (corner #2):  This corner was very sharp, so oftentimes the group would merge into one or two pacelines, especially at higher speeds.
Top left (corner #3):  The inside half of this corner was covered by loose asphalt, so it wasn't an ideal or safe place to pass.  Pretty much everyone had to take a very awkward, wide line.  We could only fit about three abreast in this corner.
Bottom left (corner #4):  This was a very fast corner that led straigh…