Q for HR Athletes

talltim

I'm wondering if folks have some guide for measurement of  OS bike improvement w/o power.  Since HR varies a bit daily and the test are subject to weather/time of day/outside life issue variables, they seem a little flaky for objective data.

I know that it is easier with power/watts, and that those of us who train w/ HR here at EN seem (at least from the forum posting) to be in a minority ... but was thinking the other day about how to gauge best progress from the OS, particularly on the bike.

On the run, IMO, it is much easier to see VDOT improvements from tests or race day; but with the cumulative data from 4 bike tests, and with a number of posts across the OOS and other OS groups about the variability of HR testing, there doesn't seem to be a clear way to measure gains.  I suppose you could use subjective data and/or comparisons from group rides where vs prior years abd year/year type change.  I think this makes sense intuitavely and across a span of time, but looking for thought from the group on whether the bike tests (in the absence of power data) really say much?

 

delesh

It is a little harder when you can't see concrete power numbers since as you said, heart rate is so variable.
The heart rate tests are meant to set your training zones, but you can also get some additional data to get some idea of progress.
Here are a few ideas:

If you do the tests on the same course every time you should be able to time yourself and see if you have made any speed/distance gains.
Of course outside factors will play a roll (wind/traffic/etc) so you will have to take those into consideration.
The outside test will probably be harder to get extremely accurate data numbers because you have so many variables, but you should be able to see a general improvement.

The trainer test will take away some of the variables of an outdoor test.
If you are doing it on a trainer and have a cadence/speed sensor you can check speed and distance improvements as above and they should be pretty accurate as the conditions will be the same for every test.
If you have nothing but a heart monitor and are on the trainer you could see what gear you are using each time. Are you able to push a larger gear for the test vs previous tests?

I would probably measure progress much like we do on the run tests. See how fast you can go a certain distance. If you go faster each time you are making progress.