How To Train With A Heart Rate Monitor – Mountain Bike Training Advice
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How To Train With A Heart Rate Monitor – Mountain Bike Training Advice

October 31, 2019


heart rate monitors are widely used by the pros in training and racing there are great tool for training effectively and working out exactly sort of ethics you’re doing more recently they’ve come more readily available and you can actually get them for very little money I would advise something like this Garmin where you can map your ride and monitor your heart rate right in front of you using an old fashioned strap and watch you have to take your hand off to look at the the effort you’re putting in and therefore it’s not quite as good to monitor your effort as you do it to use a heart rate monitor properties a couple of figures you need to know that’s your maximum heart rate and your threshold heart rate the old-fashioned way of discovering your max heart rate is 220 minus your age although it varies from person to person so much it’s actually not very accurate so to work that figure out properly it’s going to take a little bit of pain not a little bit meal it’s going to really hurt maxie a lot to work out your maximum heart rate need to do something called the ramp test that’s where on a bike or on a turbo trainer you spin along and you constantly make it harder so you step up a level on the turbo or change down a gear or whatever it takes to make that ride harder and harder until you literally can’t go any harder and you give up if you don’t want to these mark or you’re sick yes I have and it’s a sorry state of affairs saying that though if you’re a regular racer and you’ve ever used a heart rate monitor you’ll probably find that you have hit your max heart rate especially if you do kind of a sprint discipline like downhill or even enduro is very similar although slightly longer duration I actually know mine is 186 which exactly is 220 minus my age coincidentally and I hit that loads of times last year whilst racing so I don’t really need to do this test yet but it’s a year on Neil and it might have changed so I think you should definitely ever go come on for this test you’ll firstly need to warm up for when you’re out on the bike you need to find a climb that is consistent for the duration of your text what you want to do is increase your effort every 20 seconds throughout the test going until complete failure or you’re sick your highest recorded heart rate during this test will be your max so there you go about a minute to recover it is still 186 my maximum heart rate she liked that wasn’t much fun that no so no Neil has his max heart rate figure we can work out a percentage of his max where he should be training to train efficiently actually probably a more useful figure than that is the functional threshold heart rate that’s going to take another test so marketing’s your turn drafting yep Oh God functional threshold heart rate or ft HR refers to the maximum average heart rate you can sustain for an hour and then above that becomes an aerobic anything below that is aerobic so basically once you know this figure you will realize what you can or can’t sustain for an hour when you’re going into the red it’ll be very difficult to recover from this so this involves riding very hard for an hour mark so off you trot ride very hard for an hour avoiding stops road bikes are very good for this you can keep a consistent pace if you’re doing on a mountain bike triumph on a non technical mellow trails you’re not freewheeling too much pace it the first few minutes should feel fine 10 to 15 minutes in it should start hurting and by the end of the hour you should feel totally smashed alternatively if you don’t have as much time you can do 30 minutes as hard as he possibly can the only ones record the last 20 minutes due to the lagging heart rate in the first 10 minutes find some way you can keep the effort really high no stops or free.we them take your 20 minute average and times that by naught point nine five to find your functional threshold heart rate heart rate monitors are great for recovery rights using them the day after hard training or races to stay really low on your beats per minute too hard and you will not recover properly so heart rate monitors are great little tools but to use them properly you’ve got to do a max heart rate test or a functional threshold heart rate test to work out how to use them yeah when you know your zones you’ll be able to maximize each of your training sessions and also perhaps keep an eye on how fatigued you are if you’re getting too tired from perhaps overtraining Yogi’s hormones a lot definitely for enduro and like we’ve said just keep an eye on when I’m going into the red so I know I can or can’t sustain that power and if you wanted to know more about training zones you could head over to GCN and click up here for their video on training zones and if you want to see how to train for enduro you click right down there or as always click on us to to subscribe to um if you like this video don’t forget to give it a big old thumbs up

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  1. Hey awesome video! could you do a video on sponsorship and a video describing enduro it would also be awesome if you uploaded gopro downhills to show us you good routes and downhills loving the videoes !!

  2. Hey awesome video! could you do a video on sponsorship and a video describing enduro it would also be awesome if you uploaded gopro downhills to show us you good routes and downhills loving the videoes !!

  3. Hey awesome video! could you do a video on sponsorship and a video describing enduro it would also be awesome if you uploaded gopro downhills to show us you good routes and downhills loving the videoes !!

  4. I use my Suunto Ambit watch. I set it and forget it and when I get home I monitor my stats. After watching this video it makes sense why you would want it on your bike, thanks for the useful info!

  5. Great video, though you could do with a bit of a spell check on 'complete' and 'consistent' in the on screen graphics (a minor comment).
    Love the channel, the skills sections have helped me a lot to become a better mountain biker, keep it up!

  6. Resting HR is also a good indicator of over training, or susceptiblity to illness. Essentially listening to your body.By determining an average,of your resting HR- you can determine whether to take a day off if your resting HR is elevated by 10-15 bpm. One day off can save you 7 days in the long run.

  7. Training with a HRM on a mtb or road bike is difficult because you can't always do intervals and hold zones because of the terrain. If you should be in zone 3 but are riding a long decent you're going to struggle to do that. The only way you can accurately train with a HRM is on a turbo or stationary bike.

  8. interesting, but you didnt really cover how to train with a HRM, it was more how to prepare for training with a hrm. Can we have some follow up that is mtb specific, improving base fitness, pace and flat out speed etc.

  9. How widely used are power meters in professional MTB? Thinking mainly Enduro or DH. I know they're standard issue on the road. Is there much worth in the investment as a weekend warrior looking for fitness gains or the odd Strava segment?

  10. Thx for this one. Maybe, I'm going to use the full potential of my Suunto Ambit3 one day 😉
    Could you do a video, about how a enduro race works? I really don't get the idea behind the different stages. Does the uphill count, or doesn't it?

  11. I really like that you guys expressed how much it hurts to do these tests.  Yes, they suck, but provide invaluable data.  You should really do a video on training for XC racing too.

  12. Awesome video guys! I've had a heart rate monitor that's been gathering dust on my shelf because I never really figured out how to use it. Now that I can set it up, it'll put a whole new twist on my daily rides!

  13. Hahaha…nice sneak job on the Garmin advertising. You sounded so sincere. Most multisport heartrate watches will come with a foam piece so you can mount it on your handlebar. Plus Garmin sells multisport GPS watches as well…with foam/rubber handlebar mount…

  14. I'm happy with my watch that can mount on my bars if I want. my chest strap can also transmit to my phone. I get roadies using the Garmin tho

  15. Haha you guys had a bit of a misspelling there at 2:31 XD —  complete became compleate — but it's okay the video was still great!!

  16. Seeing an exercise physiologist for a cardiac stress test was some of the best money I've ever spent in cycling. Got my VO2 max, zones max HR and more, eliminated all the guesswork. Cost about $250.

  17. awesome video guys !!! i've been struggling lately with fatigue and my blood tests showed folic acid deficiency, and one of its main side effects is fatigue, so i would advise to check your medical health on occasion too, i've started to take pills for the deficiency and hopefully things will get better 🙂 again, thanks for the tips and like always keep up the good work !!

  18. question for (maybe) a new video; (winter)training; does powertraining (squads, lunges…) help your riding-fitness ? or is it better/more efficient to train on an indoorbike or turbotrainer….?

  19. Great tips! But I am weak. I don't think I can do the 'vomitorian' method of max heart rate measurement. I'm not certain what my 'max heart rate' is, however I do pace in the 190's. Sometimes even downhill.

  20. Is something like the Garmin Edge still the best way to go? About to invest in a heart rate monitor, would prefer one I can attach to the bar and see quickly when I need to.

  21. Hey GMBN,
    Why not do a Conconi-test to find the FTHR? Is it outdated or something? I remember it from my study to become a sports instructor, about 15 years ago, so I presume it must be outdated by now? Although it may be harder to derive the FTHR from a diagram…

    Also, what about the Karvonen-formula? There's nothing about resting HR in this video, which I think is important as well. A better trained person can have lower heart rates after all when not training. Also the resting HR can tell you if you're a bit ill without you knowing it.
    And then there's all these websites with their advices. To train in certain 'zones', without specifying what their definition of 'maximum heart rate' is. (Some say it's the FTHR, others say it's the max HR, etc.) Also they often don't specify what the percentage is. If you take the Karvonen formula for example, it becomes different than just taking the FTHR times an XX%…

    Finally, there are bike mounts for HR watches. Suunto has them (although I personally would advice against Suunto, Polar and Garmin are better choices), as well as other brands. So there's no reason to not buy a watch. After all you can use it for running, skating and paddling as well, as opposed to a bike-only computer…

    So as you see, there's a lot more to HR training than covered in the vid. But I do understand that for advertorial reasons the specific subjects were chosen.

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