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.

 

[Ming the Merciless]

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

Establish frequency, duration and consistency in your riding. Increase the amount you do each week by about 5%. Every 4th week drop the amount about 25% to absorb your training. Then week after pick up at your highest volume (hours) and repeat. When you have maxed out amount you can do, and have been doing it consistently for a few months; come back and ask more.

A few months of consistent Z2 will do your base aerobic conditioning and health a world of good. And yes, you will get faster at your Z2 HR if you establish the three things highlighted. Intensity can come later, but lay the foundations first.