Harts Cyclery & Fitness, is a bike shop located in Pennington NJ, sells and services, Giant, Schwinn and Cannondale bicycles. Personal service to make your bicycling experience everything it can be.
HEART RATE MONITORS
First, what do heart rate monitors do to help with cycling performance? And Why use the Polar Heart Rate Monitor?
When you engage in physical activity, your heart muscle works harder and can be stressed by the increase in cardiac output. Managing your heart rate through your workout and conditioning program can be an important part of your fitness routine. Heart rate monitors (HRM) can be used to structure and monitor your training program so that your heart doesn't get too stressed by exertion. Proper use of heart rate monitors can be beneficial to first time cyclists and veteran athletes.
Here are some of the ADVANTAGES of a HRM:
- Use as a motivational tool - like a coach; brings objectivity to a training program - Teach beginners to read their bodies and avoid anaerobic over training - Assist in doling out energy during time trials, banking energy for the final effort - Analyze racing efforts and design a personalizedtraining program - Spot over training (including a heart rate 10% higher than normal on awakening for several consecutive days)
CALCULATING YOUR MAXIMUM HEART RATE (MHR)
We all have our own personal maximum heart rate. Our maximum heart rate also decreases approximately one bpm (beat per minute) per year (although this doesn't always hold true for athletes). For example, a 40 year old who would be expected to have a MHR of 180 (220-40) could vary from 169 to 191 for his or her own personal MHR.
To determine your MHR for cycling, try to warm up thoroughly (maybe 15 minutes on the flats). On a long, steady hill, increase effort every minute for at least 5 minutes until you can't go any faster. Then sprint for 15 seconds (it is OK to stand at this point). Stop, get off the bike and immediately check your heart rate, which should now be at its maximum. Count the number of beats for a full 30 seconds - then double that number. This will give you an idea of your maximum heart rate in beats per minute.
The only limit to the length of time one can ride at 100% of their MHR is personal discomfort. This level of activity does not "strain" the heart muscle or have other harmful effects on the heart itself. As the time you can hold 100% MHR is considerably shorter than the time you can ride at 84-90% MHR, the art of racing is finding the right mix to get you to the finish line first. Most competitive athletes train at their lactate threshold (84-90% of their MHR). As with any exercise and training program, you should consult with your physician about any physical conditions you should monitor as a part of your routine.
We carry the Polar Heart Rate Monitor, the leading innovator in heart rate monitors and cycling technology. Polar products are unique in that they not only monitor your heart rate but help you interpret the results to help you better understanding how to create a personal training and fitness program just for your body and fitness level.
Most seasoned cyclists prefer to use a Polar heart rate monitor for training, racing and off season conditioning. Let us help you determine the monitor that is right for your training program!
