Be sure that you are not riding at that level all the time. Some slower and easier pedaling will actually help to build your base, with occasional rides or sprints that go to 90%. My max HR is about 170 bpm(I am 61 and 184 pounds at this time). Most of my reading tells me that I should ride long and low at around 115-135 with an easy warmup and cooldown. Interval training, which crosses me over into the Performance Zones(see below), has helped me improve my stamina and ability to recover more quickly from a sprint or hill climb. The best thing I did after I bought my HRM was to buy a book..."The Heart Rate Monitor Book for Cyclists" by Edwards & Reed.
Heart Zone breakdown:
Zone 1 50% max HR Healthy Heart
Zone 2 60% max HR Temperate
Zone 3 70% max HR Aerobic
Zone 4 80% max HR Threshold
Zone 5 90% max HR Red Line
Zone 6 100% max HR Max
Zones 1-3 Health Zones add little improvement...Total Calories burned is very few
Zones 2-4 Fitness zones...increased blood flow, heart function, oxygen consumption
Zones 3-5 Performance Zones...optimum athletic performance, improved muscle strength, tolerance to lactate(which reduces soreness and cramping, enlargement of fat burning range.
The most dangerous thing is spending too much time in the threshold and red line ranges, getting there too quickly in the ride, and not taking time to cool down.
Happy, safe cycling
| current weight: 175.0