this is a bit of a mashup... I know there are some good open source forum apps out there (phpBB?)
“your HR is going to do what it’s going to do. you have to work that muscle into shape. those 170s avgs look high - is that good data or noise (look on the chart of your polar/garmin download)? what is your max HR?
everyone tells me to increase my cadence on the bike… did it help your run feel better/faster?”
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If you don’t mind I would like to pick your brain a little on the issue of heart rate.
I am just now starting to train for triathlons and endurance multisport events, and my heart rate is something that I had never used prior to this (high school was really the last time I worked out regularly). This past fall I started a program called “body for life.” This program (mainly weight lifting) aided me in loosing 30lbs. With this weight lose, I was motivated to start triathlons. I am having the time of my life!
Back to the heart rate issue-I think my resting heart rate is in the 70s, and according to the calculated max heart rate, it should be about 190 (I think the max that I remember seeing is 184 on the bike). There are many article out there that talk of heart rate training. The HR can be a tool in training to help know if one is over-training, but I am not that judicious in checking my resting HR in the mornings prior to getting out of bed. Do you think I should start?
I purchased a new bike recently and got a heart rate monitor, speedometer and cadence cycloputer from Cateye (I really like it!) I do almost all my riding in the country north of a town of only 8000 people in southern Colorado, so I am confident that it is relatively good data with little noise? With that said, I do have so good hills. I usually have an elevation climb (on rolling hills) of about 1000 ft.
I am still getting used to the gears on the bike as well (and a little pride at not down-shifting). With that said, the increase in cadence did help me feel better on the run leg of by brick. During the triathlon, I ran a 31 min 5K (and could barely get a stride going), during the brick, I leisurely jogged a 28min 5K (even walking when my HR went >160). I was sore after the brick but it felt good. The funny thing about it, however was that I was not sore after my triathlon.
So, in June, for my next triathlon, for the last couple of mile of the bike section, I will consciously increase my cadence to >80 as to increase circulation to my legs and hopefully save the “shuffle” for when I am much older. Any advice??
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HR is a great tool that lets you see how your body is responding to training. Its good to check that & get a baseline -- maybe ~5 days of readings & average them. As you get in better shape, periodically take a resting HR (eg after a rest day) to check your progress. If you are really in the 70s & training regularly, you should see your resting HR go down toward 50 or lower as you get in better shape (they say everybody's different in this respect)
as far as other advice, I'm no expert, so I'll throw this up on the forum so hopefully you and others can see it & comment.
