Blather on Bicycling

If you use a heart rate monitors, you’ll find this graph of the time trial I did today interesting:

Foothill Heart Rate Graph - Sather

Note how steady the red line is. This is exceptionally consistent compared to most heart rate graphs. For example, if you looked at my training graphs you would see a line that fluctuates 10-30 beats per minute. In fact, most workouts result in cardiac drift even when intensity stays the same. In this phenomenon, the heart rate gradually drifts up on the graph. I was surprised this was not evident on the above graph. 

Most importantly, I was able to maintain my speed rather consistently at this steady heart rate. This is an indicator that I was at maximum sustainable power. In other words, I was basically clearing lactic acid as quickly as I was producing it, thus being able to maintain my speed the entire ride. 

I did not look at my heart rate monitor the entire race, so I was just going by feel. This is another important point because perceived exertion is the most important feedback to monitor. Heart rate monitors can be valuable for providing objective feedback on effort, but the most important thing is to use that information in conjunction with perceived exertion to learn the exact sensation that allows for maintaining maximum sustainable power.