Today's workout had a very specific purpose, which was to determine my heart rate zones on the bike. I will use these zones to make sure that every time I'm on the bike, I am getting the absolute most out of that workout.
So here's what I did this morning:
30 minutes of weights while I waited for my watch to charge - I thought that it was charged when I looked at it last night...I was wrong. Not exactly the way I planned on starting my training for Ironman (IM)!
Once I had a decent charge on my Garmin, I hopped on the bike. I used a 20 minute warm-up to get my heart rate up and my legs loose. I then did a 40 minute time trail at a cadence of 85-90 rpm. I maintained a high intensity the whole 40 minutes, hard breathing and leg fatigue. I checked my cadence once every few minutes to make sure that I wasn't riding too slow. I hit my lap button on the watch 10 minutes into the time trail so that I could get my average heart rate for the final 30 minutes. This average heart rate is my bike lactate threshold (LT) heart rate. My LT heart rate is 165 bpm. I finished with a 10 minute cool-down. This was by far the hardest I've asked my body to work since the marathon...and it felt good!
Here's what the workout looked like:
Zone 1 (Recovery): 115-125 bpm
Zone 2 (Endurance): 126-140 bpm
Zone 3 (Muscular Endurance): 141-157 bpm
Zone 4 (Lactate Threshold): 158-170 bpm
Zone 5 (Sustained Speed): 171-max
I'll do a similar test to find my run HR zones tomorrow. Should be