Fitness

First -- We tuned up and prepared the Schwinn road bike for riding. 14 sp. 700 x 25cm tires. 36 spoke wheels. We set up the cycle computer on the bike.

Now it's raining . . . again . . . some more.

Hauled out Friel: Cycling Past 50 and The Cyclist's Training Bible

These provide a good review of exercise interval and RECOVERY. I'm not getting recovery, or else otherwise over-training. (Motivation and weather may be a factor too.)

We've been looking at Max. Heart Rate (MHR):

Not much credibility in the 220 bpm - age = MHR

Least objectionable (std. deviation 6.4 bpm) MHR = 205.8 - (0.685 x age) -- and I get 162.645 bpm.

Tanaka offers a complex non-linear function:

MHR = 163 + (1.16 x age) - (0.018 x age sq.) +/- 2 to 5 bpm. -- and I get 164.638

Upshot of these formulae are that my MHR moves UP from 157 to more like 163 / 165. A window at 164 is useful.

60% = "fat burn" -- 98.4 bpm

(110 bpm = 67%)

70% = "endurance" -- 114.8 bpm

(120 bpm = 73.17%)

(124 bpm = 75.6%)

80% = "anaerobic" -- 131.2 bpm



We've reviewed and found that the recent experience of difficulty in reaching the higher pulse rates is due to fitness gains and not because I can't get "up to speed." My cardio is improving.

VO2 Max -- http://www.brianmac.co.uk/vo2max.htm

VO2 Max = ml. O2 / one min. / per Kg. body weight

Oxygen Uptake, with two theories about function: Presentation and Utilization.

Presentation posits that VO2 Max. relies upon the body's capacity to move (present/transport) O2.

Utilization posits that VO2 Max. relies upon the body's capacity to utilize available O2.

In any case, improved VO2 Max. results in lower heart rate w/ exercise. There are calculators for home testing online:

http://www.brianmac.co.uk/homestep.htm (But this site provides only relative comparison, not numbers.)

-- RECOVERY

I need to do some research on recovery parameters and assessment.