Heart rate problem

[Saemu]

Hi Folks!

My name is Saemu - I am from Switzerland and I am a cyclist (road) since 2 years now. I never did sports before so the start was quite hard for me.

Since about 14 months I do about 8 hours sport a week. 3 times cycling and 2 times gym to avoid loosing all my muscles (I would like to be fast in my second time trial (>40km/h) )

Most of the time, i climb up the mountain which are very near to my home. So my heart rate is very high most of the time. (arround 180 avarage for 30min or more) I have no problem with this..the rate decreases fast and I dont feel tired at all.

But it looks like I have no basic endurance......

so my question is: How can I dicrease this heart rate efficient?

I will visit a few "races" this year and would like to be prepared:
timetrial (20km)
Alpenbrevet (170km / 5200 altitude)
Gigathlon: (arround 180km / 2500 altitude)


thank you very much for your answers!

 

[JayKosta]

Do at least 1 ride per week of at least 2 hours on flat roads - no stops, and steady hard effort.
For TT, practice a low riding position - hands low on the bars.
Doing a 40K TT in 1 hour very difficult. 20K in 30 minutes still difficult

Jay Kosta
Endwell NY USA

 

[Saemu]

thx Jay for the answer.

I already tried it - to train with a heart rate "maximum" of 130 for one hour....i did this about 1 time a week...i think about 2 months...but i am nor sure if this helped :/

last year I had 42min for these 2x12.9km (two rounds). This year, i would like to have under 40mins. I need to train the position and the cadence.

 

[JayKosta]

Re:

thx Jay for the answer.

I already tried it - to train with a heart rate "maximum" of 130 for one hour
...

Why a HR of 130 ? That seems quite low ... is your bike speed at 130 HR near to your desired speed of 40 kph?

It seems that you already have a good start for both speed and endurance, but then ....
You need to develop the desired speed (for as long as you can maintain it).
And then you need to develop the endurance to maintain that speed for the needed time.

When you 'train' - train hard. and when you 'rest' have the goal of being able to 'train hard' again soon.

Jay Kosta
Endwell NY USAy Kosta
Endwell NY USA

 

[MarkvW]

Re:

thx Jay for the answer.

I already tried it - to train with a heart rate "maximum" of 130 for one hour....i did this about 1 time a week...i think about 2 months...but i am nor sure if this helped :/

last year I had 42min for these 2x12.9km (two rounds). This year, i would like to have under 40mins. I need to train the position and the cadence.