Skip to main content

Caleb Ewan's Sprint Position - Revealed through Kinesiology

Daily Target Heart Rate Calculator

As many of you probably read in the "Limitations of HR Training" post, there are limitations and inaccuracies related to heart rate training.  From day to day, RHR can change enough to throw off all of your target heart rates.  This means that you'll either painstakingly recalculate all of the zones OR train anyway knowing that the numbers are a little off.

To get around this problem, I posted a spreadsheet that can do all of the calculations for you!  After clicking the "Click to Edit" button above the spreadsheet, all you have to do is enter your age and resting heart rate into the yellow boxes. The heart rate ranges below should automatically update based on your information.  I would bookmark this page for quick and easy reference from your computer or mobile device.

I only use three zones because there are only three energy systems- the aerobic, lactic acid and ATP-PC system.  Using more than three zones over complicates things more than they need to be.  You're either going to be cruising (aerobic), working at your limit (lactic threshold) or going beyond your limit (anaerobic)... it's as simple as that!

Depending on your fitness level, the percentages may vary.  If you feel like you need to change the percentages, experiment with the LT zone first, then adjust the other zones around your new LT zone.  For example, my lab-measured ventilatory threshold was around 88-93% HRmax.  My new ANAERO zone would be 94-100% and my new AERO zone would be 73-83%.

The following percentages were taken from the National Academy of Sports Medicine.  It's a great starting point for anyone just getting into heart rate training or people with low to moderate fitness.  If you would like me to create a post with individualized zones that you can bookmark and refer to, send me your new lactic threshold zone and your name.  The post will be titled "Daily THR Calculator - "Your Name."
  • Aerobic: 65-75%
  • Maximum Aerobic or Lactic Threshold: 80-85%
  • Anaerobic or ATP-PC or Power: 86-90%
***Remember to press "Click to Edit" to change the numbers***

***UPDATE 08.31.2012***
While I was posting information about my ride on, I wanted to know what my average heart rate was in percentage form.  Calculating it was a bit time consuming, so I added the formula to the spreadsheet.  Enjoy!

Don't forget to join the Eat Sleep Train Smart Strava Club too!


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:

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…