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rgj-rifleman wrote: this is my opinon, but i found the pressups, pullups and situps a piece of piss on prmc because i worked so hard at it (Tom_06 you remember right mate )

Easiest part of the POC for me.

ok i train when i run at 190 - 195 bpm when i run, i run quite quickly and sustain this for 5 miles, im shattered at the end but still have more in me, when i sprint i manage to get my heart rate up to 204 bpm.

Are you sure about that ? 5 miles at a sustained 190 - 195 bpm.

Unless your a freak of nature that is highly unlikely.

Rich.

Hey I found when im doing hard work on the bikes I am running at about 165bpm-170bpm is that a good workout bpm? or should i be working harder?

euro_andrew wrote:Hey I found when im doing hard work on the bikes I am running at about 165bpm-170bpm is that a good workout bpm? or should i be working harder?

I'd say that is a little high for on a cycle unless it's one of those odd cross-training ones where you are pumping your arms as well. Personally I'd say that's an ok HR when you're running but too high to just be working your legs. Of course it depends on how it feels, everyone's an individual etc. blah blah blah.

Yeah but 165-170 bpm is a lot lower for us young'uns than it is for 33 year olds, Worthers..

When I used to ride, my heartrate was usually between 160-180 bpm for the steady pace stuff. Depends on the duration really.

when I just pedal i stay between 155-160 but when I push up the level or pedal to like 80+ rpm it goes up to 160-170

Brian- wrote:Yeah but 165-170 bpm is a lot lower for us young'uns than it is for 33 year olds, Worthers..

Whipper snapper.

I'd still say that it is too high as you're only working the lower body, if you were working the upperbody in addition your HR would be a good bit higher and even 10-15 beats more and you're training at a level that will require quite a bit of recovery. If your focus is on improving your running then I wouldn't waste that sort of recovery on cycling.

However, in my defence, I did allow for variants with my "blah blah blah".

euro_andrew wrote:when I just pedal i stay between 155-160 but when I push up the level or pedal to like 80+ rpm it goes up to 160-170

I know I keep setting myself up to be shot down by the neysayers but I'd aim at cycling at around 85-90 RPM and cycle at a level that allows you to keep your HR at around 130BPM. Do you do it after running or on a different day? Do you use a chest strap for monitoring your HR or do you hold onto the grip things?

I pedal at level 8 for 10 mins at start of workout to get my heartrate up, then run 2.5km's on machine at last fastest speed, then attempt the next level (km/hour) for 2.5km's then do a 20 min bike ride changing between level 8 and 7 til im absolutely pissing out sweat. then go do little weight work and pushups etc.

then once feeling like jelly go back and do a 5 min sprint at a really fast speed then a easy bike ride to finish up.

then a chilled out swim and steam room.

I do this pretty much daily, except mondays and thursdays when I do a 6.5mile run.

euro_andrew wrote:I pedal at level 8 for 10 mins at start of workout to get my heartrate up, then run 2.5km's on machine at last fastest speed, then attempt the next level (km/hour) for 2.5km's then do a 20 min bike ride changing between level 8 and 7 til im absolutely pissing out sweat. then go do little weight work and pushups etc.

then once feeling like jelly go back and do a 5 min sprint at a really fast speed then a easy bike ride to finish up.

then a chilled out swim and steam room.

I'd do your weights work before your cardio. I'd do your warmup on the treadmill, walk then jog for 800m, remember it's a warmup and not a workout so you don't really want your heart above, say 155. Continue with your run. Follow your run with the cycle but try doing what I suggested re RPM and HR.

I've got to go to work now but I'll think of something more coherant and PM re training.

Do you own a HR monitor strap?

no where do i get one from?

Check with your gym, otherwise you can buy a basic HRM from Argos for £20. It's not a necessity, it's just a handy training aid. You do not need a bells'n'whistles HRM, just something that will display your heartrate. As far as I know pretty much any chest strap should be compatible with the equipment in the gym but I've only used cardiosport and polar branded ones. The cheapest polar HRM (FS1) is about £30 and will do all you need.

In my experience HRM have benifitted me greatly, as they have the benifits of a tread mill, in that by keeping at a certain HR this can act slightly like a speed dial.

They can also be used to train your self into the next level of your fitness, by say each week, try and average your HR of a run a few beats more each weeks, but not making the time of the run any quicker, but this should increase the distance run, as you'll be working faster and harder but doing it sensibly.
I would always recommend running no less than 30 minutes for your run no matter how far or little distance you cover, you're then working for the same amount of time, e.g you set your self a 4 mile run, and do it in 35, in a month you'll be able to do that in 28 mins losing out on 7 mins work out, and that's an extra mile.

It is also important to bear in mind that whilst HR can be used as a training tool it can be affected by other factors and should not be the only thing you base your training around.

Many things such as caffeine can affect your heart rate from day to day so it is important not to base your training solely around this.

Im sure nobody on here is advocating that but thought it should be made clear.

I just read an interesting article about how caffine can actually increase your endurance by a huge amount

http://www.mamashealth.com/exercise/caf.asp