Training tips for e bike cyclists.

[kingrollo]

I'm one year out from a heart attack. Nearly completed my cardiac rehab - which I will continue.

My cardiologists have placed no restrictions on me - other than the obvious of stopping if any chest pain arises. EF wasn't affected by HA and was 65% on discharge. Physically I feel fine

To keep my anxiety at bay I've switched to e assist bike. This keeps my heart rate down on the hills.

I've avoided cycling over the winter - not entirely through choice but my arthritis prevented me riding last winter.

I'm doing just under 30 mile ride - I've got an aluminium e bike currently - it's fecking heavy !!! - I don't know if it's lack of miles or reduced effort - but I'm slower on the e bike than I was on the non e bikes prior to HA.

I've got a super duper carbon e bike on order. Although this will still be heavier than the bikes I was riding pre HA.

Will I get faster just doing effectively zone 2 rides - or as seems to be the case I just use less battery !!!

Any training tips for e bikers ?

 

[N0bodyOfTheGoat]

Firstly, I have no idea how I ride transfers over to someone with heart trouble history.

I'm overdue doing another "proper" test of sorts, as they should be done like FTP tests every ~6 weeks because your performance will dynamically change over time, but I believe my estimated Lactate Threshold Heart Rate is ~160bpm. https://intervals.icu/ method uses 98% of your max 20min average.

Once I have a ballpark LTHR number, I know what my heart zones roughly are and can use them for interval training on my ebike, that doesn't have a power meter like my turbo or my road bike. For example z2, it's currently approx 131-149bpm.

If I'm riding in whatever heart zone, I can use whatever motor assist from my Mahle X35 on my gravel ebike, if that keeps my heartrate in right sort of place with gearing and my effort.

I use the custom assist preset on the Mahle (MySmartBike?) app, typically ~90/150/250W from using ~90/80/100% for the different levels respectively.

I swapped out the supplied 40mm WTB Nanos for my 35/40mm Marathon Supremes not long after buying the gravel ebike ~14 months ago, but swapping the rear 40mm out for a 45mm Caracal Race and latex tube has made a huge difference to how quickly and how often the ebike gets to the ~15.5mph motor cutoff, due to the lower rolling resistance.
On typical tarmac rides with approx 50-70 feet climbing per mile average, my average speed has increased to ~15.5mph on z2 rides and up to ~17mph on z4/5 interval rides often in the 20-40 mile ballpark.

Me kitted up ~96Kg with bits in pockets, ebike ~17.5Kg with Mahle SP1 battery entender fitted and one 700ml bidon plus lights if near sunset... A lot heavier than my pre long covid ~81Kg kitted up and ~10Kg road bike with bidons.

 

[Drago]

Im fit and healthy and im slower on ebikes too. My normal cycling pace is Above the 15.5mph cut out so in order to benefit I have to consciously slow down.

Well done on your recovery. Thar you're out there doing it at all speaks volumes.