If you love a warm sun and a cool breeze, this weekend is for you! All indications are for an absolutely fabulous ride tomorrow morning! Can't wait to get out with the COUCs on the Innerarity Point Loop. We'll start from Fish and Wildlife at 8am for this 50 miler. Let's try to keep the pace as advertised, okay? In fact, on our WFW Hammerfest (let's call it what it really is) last evening, Happy was mentioning how fast this year has been. I thought it meant "time flies", however he responded with how fast the peloton has been this year. He also wondered out loud if it, "...were possible to have some more moderately paced rides instead of always having to kill ourselves."
I have heard this sentiment from more than one rider in our group lately. Perhaps this winter, we could have a few more of, what Coolio likes to entitle, "Fat Burner Rides". These rides keep the heart rate in a more moderate schedule thereby burning fat for energy instead of glucose (glycogen) or carbohydrates. Using the latter for energy makes you want to eat the kitchen when you arrive home after a hard effort. It's because, and I'm simplifying here, you are not burning your fat stores or reserves for fuel. Fat is a great source of fuel and when used correctly, one can maintain an extended level of aerobic activity. (Some of us have a greater source then others) However, when the body switches from burning fat to burning carbs, the length of the activity is greatly diminished. And, as an added liability, you need to refuel more often...i.e. eat the kitchen!
I know, I know, it's alot more complicated then what I am explaining here, however do some research on your own to confirm the dynamics of heart rate to level of exertion and what exactly you are burning for fuel. You'll be amazed at what you find and may want to slow it down a bit. (Check out the production of Free Radicals as well). The key is to keep your heart rate up high enough to where it is just under the invisible "switch" where it begins to use your glycogen stores. That's the trick and it is different with each individual based mainly on their level of current fitness as well as some other factors. Again, I'm simplifying here.
Now, here is a very basic guideline for you to consider: Take the number 210. Subtract your age. This number is generally considered your maximum (sustainable) heart rate per minute (bpm). Now, multiply by 70% to 80% and this gives you the basic target heart rate range for burning fat. Above this range, you're using glycogen. Again, this is very basic and is movable based on your fitness level. However, if you are 50 years old, for example, your maximum heart rate would be around 160bpm. Multiply that by 70% and you have a general heart rate of around 112bpm. 80% is 128bpm. This 112 to 128bpm would be a good range or "Target Zone" for you, based on your level of fitness, to aim for on your next ride. (Just for grins, check what your actual rate is on our next ride!)
Again, this is very basic and should be researched for your own benefit. And you will benefit greatly! There are however, very sophisticated tests where you can be measured while actually exercising that can determine your exact heart rate where your "switch" lies. I visited one such facility in the Phoenix area. The test takes about 2 hours and costs $300. Fascinating science. And much more precise than what is being communicated here. But, this is just a means to perhaps persuade our peloton to consider a more moderate pacing this winter riding season.
Now you may argue, "How can those of varying levels of fitness ride together and maintain their individual "Target Zones?" Ah, good question my young Padawan. We use gearing and cadence as well as time in the draft or up front pulling. Try your own experiment, it works!
And speaking of experiments, there are several to choose from (check the Rides Calendar) in the near future. Not as many as before the time changes this Sunday however. Remember to fall back one hour! Yes, I know, I was wrong this past Tuesday at the TERAD. No more emails! It wasn't the first time I have been mistaken...and I can guarandadgumtee you it won't be the last!
See you out on the road,
Bob
No comments:
Post a Comment