Team BKool CycleChat

[GuySJ]

Very sensible to set a limit on your heart rate, I've been recommended by stroke consultants to keep mine down, but unfortunately to a level that would barely allow me to pedal.

From medical advice I've received, it seems that a very good, gradual, warm up is important, as it can reduce strain on the blood circulation and blood pressure. As I understand it, when you start cycling you make demands on the blood supply to deliver oxygen so the heart rate rises to provide more, but if this is done before you warm up and allow the blood vessels to dilate then forcing the extra blood down the not fully dilated vessels causes the blood pressure to rise sharply. Once you have warmed up properly, the blood pressure tends to fall back.

In April I managed to provoke a second cerebral bleed following a short flat out race with a pretty inadequate warm-up (less than 7 minutes) as I arrived only just in time. I very much regret not warming up properly. I can't be sure, but if I had warmed up for 20-30 minutes it might not have happened. I had previously done many 1 and 2 hour marathon climbs at high heart rates without any apparent effect, but they may have had a cumulative effect, I suppose.

Anyway, I just wanted to say take it easy, warm up as much as you can and stick to your guns on your HR limit. It's very hard not push flat out when in a close race, but coming second is better than damaging yourself and perhaps not being able to ride again (or worse).

I came last in the race in April anyway, so I couldn't even say it was worth it!

Geoff

I was going to click like....but I think you know what I mean! There isn't a good advice button.

 

[LBHIFI]

I was going to click like....but I think you know what I mean! There isn't a good advice button.

+1

 

[Insomina]

I'm new to this cycling lark and I have to say that this forum is bloody brillant.

Thanks for all the help.

Also thanks to the guys who arrange the rides and do the admin. Must be a ball ache sometimes.

 

[theboxers]

Al

Very sensible to set a limit on your heart rate, I've been recommended by stroke consultants to keep mine down, but unfortunately to a level that would barely allow me to pedal.

Snip



Geoff

When I started back on the bike last year I would do a short 2-3 minute 'warm up'. Really just turning the pedals over. No structure.

I now do at least the 10 minute warm up. I start at a low rpm low power. Then every 2 minutes down a cog up rpm/power. By the time the 10 minutes is up I am usually doing 90-100rpm at the top end of my zone 4 power band or just backing off a little if I feel a little stressed. I am usually in my z2/3 HR. Incase you didn't know HR lags behind demand initially. After about 15-20 minutes my HR/Power zones track surprisingly well if I am pushing the upper limits of the power zone.

Generally since I started using this method I feel a lot more comfortable during the early parts of a session and can push a little harder. Every once in a while I'd jump into a live session just for a longer warm up.

 

[theboxers]

I have completed another 3 T100 sessions. Was going to do a 4th but legs and HR were shot. .

Still managed to do them in my self imposed limits but did it hurt . The shorter they are the harder it is to get inside the limits.I had to do Swiss Hill @ 156% and Dovers @ 143% .

Off for some food and rest now oh and maybe a beer as I am off of call out

 

[Whorty]

I missed almost a month due to back problems in aug/sept . I go to an osteopath and usually get sorted in one visit, that time it took four .

I have a form of arthritis in my spine - ankylosing spondylitis - had it for over 15 years now so learnt to deal with it quite well, but every now and then i just have to take it easy. The worst was when i used to work in london - go out drinking of an evening, and play pool for 4+ hours. The beer would mask the pain, until the next day

 

[Whorty]

Next you'll be trying to tell us you wear clothes whilst cycling.

Only a mankini

 

[Whorty]

Sorry to hear about your back troubles, take it easy and don't rush back.

I, as the perennial back marker, also missed the ride last night. I was at the Wolves match and not sure whether the ride would have been more painful than watching my team struggle to defeat against Leeds.

I'll aim to have a shot at the re-run tomorrow, but if I can't make that, I'll do a solo run over the weekend.

I'm an armchair Wolves fan so i know your pain! I'm a Black Country boy by birth (Tipton), and it was a choice of Wolves or the Baggies .... and I never did like Tesco carrier bags

 

[rob01792]

Guys with all this heart rate talk can anyone point me to some good reads on the subject as i tend to be around 170 on the on the chaingang last night at the end sprint with spondnie it reach 180 ish obviously i dont feel comfortable with it getting that high

 

[Whorty]

Did the 3rd chain gang tonight, using last nights ghosts. Quite pleased with my sub 50 min time @BILL S joined when i was 30 mins in, and i had visions of him chasing me down but i guess it was just a warm up for another ride as he quit after a few mins?

Tried to chase Paul down and I thought i had him. 3 mins from the end i'm up 10 seconds. His ghost comes back at me twice, and twice I fight him off. 3rd time though and my legs just couldn't react. He passed me when i had under 2 mins to go and i had to wave his ghost bye bye as he pulled a 12 second lead on me.

 

[bobinski]

I was going to click like....but I think you know what I mean! There isn't a good advice button.

Spot on guy!
Great post Gbrown especially given born out of adversity. I got a little wary on my last ride because HR high and no proper warm up.

 

[bobinski]

Re heart Rate best to read elsewhere but I would suggest following to help;

Be properly hydrated before you start a session and have cold water on standby to drink
Warm up. I work through gears one by one for good 20 min or more. Once I have warmed up I do some high power but short intervals. Finally a turn a high gear very slowly to finish but that's just me.
Don't over dress. I personally wear no more than bib tights and shoes
Try and train in an environment with air flow. Open windows. Don't just depend on a fan
Get a big F off fan that can blow serious cold air on your overheating body. Mine is angled upwards from floor in front of front wheel so blowing on upper body and face.
Get another fan!
Know your HR zones. Look up how to assess these. Or if you are very serious about your turbo work get a proper HR stress rest done.

 

[bobinski]

Only a mankini

Tart

 

[Whorty]

Tart

I wax, so it's a friction-less ride

 

[theboxers]

I have a form of arthritis in my spine - ankylosing spondylitis - had it for over 15 years now so learnt to deal with it quite well, but every now and then i just have to take it easy. The worst was when i used to work in london - go out drinking of an evening, and play pool for 4+ hours. The beer would mask the pain, until the next day

Sorry to hear that it is more than a pull or imbalance.. But to paraphrase 'Alcohol the cause and soloution to most of lifes problem' until the next day.