if you can please email the fit file that would be great
@kc2738 below is what I see in the test.
I have revised my post, I had made a mistake in boxing in the tempo.
Did you feel the difference in the shorter steps?
Can you feel when you think you are above endurance?
Can you feel when you think you are above tempo?
Steve
1 Like
Thanks @steveneal. Not sure why but I feel more comfortable with the longer steps, like I can find and settle into the groove easier, if that makes sense. I can certainly feel when I go above endurance, and it’s usually just above 190w/140bpm, just as you note in your graph. I’ve been doing endurance rides for the last 5-weeks in the 170-190w range, so that makes sense. Same for Tempo, just above 248w/158bpm (my threshold HR is 160). Although I find that 190-220w range ‘uncomfortable’, for lack of a better term.
The longer more gradual steps allow for increased muscle oxygenation, this is really closely related to your perceived exertion, that is likely why you feel better with the longer steps.
1 Like
I have modified my previous post, I made a mistake.
also having the next test it does match up more with around 230w in both tests.
Take a look at the difference int the hrv at the 240 watt stage, keep an eye on that type of change in future step tests like this.
It is quite possible with the subtle change around 240 watts, that 230/240 can feel the same.
The increase in power at the 240w stage is likely a bump in lactate if you were taking it during a step test, although minimal.
I think you have your ranges pretty dialed in for your sessions.
Good work on the longer step test this time, nice and even.
1 Like
Very good, Steve. Thank you. Good catch picking up on the HRV channel, I had forgotten that I recently enabled that. Looking at the HRV on WKO or Runalyze, I see the HRV RR intervals and alpha-1 are pretty stable around the 240w mark compared to the others. Is that the change you are referring to?
Already looking forward to the next one in which I’ll attempt to self-analyze. BTW, what software are you using there?
1 Like
Wanted to put an update here as I have finally gone and done an update lactate test after my last one in December. This one seems to show a much better defined lt1/2 and a good improvement overall compared to where I was before.
I also grabbed a Moxy sensor for this one as well, not sure how useful it is just as of yet but im sure I will be able to get some good use out of it as I learn more.
Hi, thanks for sending the data.
I really need the fit files (that include the power/hr/moxy) and lactates to input in my software, the inticu isn’t granular enough
thanks.
I also did a HR Step test. Also entered the data into Runanalyze website. Aerobic treshold 139bpm/209W. Maybe Steve can give some more insights but no Moxy or Lactate data so this is always more difficult I think to get some LT1 suggestions.
Will a two week block of 15-20h/week with Z2 and LT1 training rides be a good idea?
Hello, received the data will have some feedback by tomorrow.
Hello, I have graphed the data and boxed in some suggestions.
It seems as though I come up with the same suggestion as Runalyze as you stated.
I would say based on my experience with this test that your LT1 is 200w.
Steve
1 Like
Super thanks for the effort. So that would be about 135-139bpm. This was done indoors (with some fan cooling but in pretty hot conditions). What I can do is go ride outside at around 135bpm-140bpm and check at what power this results outdoor. Because outdoor normally I push more watts than indoor.
1 Like
Just received some great insights by Steve completing a Data Analysis session and an INSCYD test. If you need some guidance and advice I would certainly recommend it.
3 Likes
You could put your trainer in erg mode and ride at 200 watts for 2 or 3 hours. I just completed 3 hours at 200 watts and my HR stayed around 119. From my understanding (and I may be wrong) if you experience cardiac drift you’re likely riding above that first threshold.
1 Like
Congratulations, that is a long time at that power level for a low HR average
Or, you’re not fueling enough, or not hydrating enough
1 Like
I still don’t know what to do with my heart rate. Steve analyzed my he step test and LT1 heart rate was around 135-139 I think?
My recent lactate test gave me 144bpm and 216w. But that heart rate seems so high.
My easy endurance rides are between 115-120.
But today I did a test outdoors to ride around 125bpm.
I averaged 122bpm voor 1h at 203w NP.(196w AVG). EF for this hour was 1.66
But why are my heart rates so much lower? Is it the indoor testing?
If I want to use a HR Cap for my tempo rides around 78% of max (184) that Will Be around 144bpm. But I averaged 122 today for 203w. And my recent INSCYD gave me a medio zone target of 209w. But I will never reach 144bpm.
Maybe I should do another test at a specific wattage or heart rate.
Or temperature changed or you took caffeine… too many factors to say that with certainty.
Riding long enough (greater than 3 hours in many cases) at 65-70% of maxHR, many will still get some cardiac drift. That doesn’t mean your LT1 is 65% of maxHR. That would be quite low.
I don’t think there’s a cap at 3hrs that makes that relevant for people, as I have less developed athletes who experience cardiac drift at low intensity after 2, 2.5 hrs.
1 Like
Hello,
From our consult, we discussed a lot about how you got to be tired before, by training too much sweet spot at a wattage that was likely too high.
Many people have an LT1 that isn’t far from their tempo, as in your case this seems to be the way things are at this time.
So…one think you could try is riding right at the top of your Inscyd Medio zone, 220-230w (without going over 230, and see how the heart rate responds over one hour.
Do this outdoors if possible.
The other thing we discussed was trying to do the endurance and tempo at a more appropriate pace, and add in some harder training which you haven’t done for a while.
Instead of focusing on super accurate heart rate zones at the moment, try some of the suggestions we discussed for a month and let’s see how you are feeling.
This is a change in your training that I feel will help, but it will take some time to manifest to performance.
I think if you slow down the endurance and tempo, and add the intensity we discussed, you will see improvement in 3-4 weeks.
Keep in touch.
5 Likes