Heart rate and fat burning

"GABIKE" wrote in message
...
21 excellent posts snipped

Will riding at a slower pace do anthing helpful for me that a faster pace
wouldnt?

Maybe allow you to perform a greater volume of training, or recover better
on your easy days so that you can go harder on your hard days - but that's
it.

Is there a way for my to lower my HR while keeping that same avarage
speed?

Yes: train more/harder/better, and thus become more fit.

Andy Coggan

(GABIKE) wrote in
:

Will riding at a slower pace do anthing helpful for me that a faster
pace wouldnt?

Here's an abstract from July 2004 article in Journal of Nutrition:

Optimizing fat oxidation through exercise and diet

Achten J, Jeukendrup AE.

School of Sport and Exercise Sciences, University of Birmingham

Interventions aimed at increasing fat metabolism could potentially reduce
the symptoms of metabolic diseases such as obesity and type 2 diabetes
and may have tremendous clinical relevance. Hence, an understanding of
the factors that increase or decrease fat oxidation is important.
Exercise intensity and duration are important determinants of fat
oxidation. Fat oxidation rates increase from low to moderate intensities
and then decrease when the intensity becomes high. Maximal rates of fat
oxidation have been shown to be reached at intensities between 59% and
64% of maximum oxygen consumption in trained individuals and between 47%
and 52% of maximum oxygen consumption in a large sample of the general
population. The mode of exercise can also affect fat oxidation, with fat
oxidation being higher during running than cycling. Endurance training
induces a multitude of adaptations that result in increased fat
oxidation. The duration and intensity of exercise training required to
induce changes in fat oxidation is currently unknown. Ingestion of
carbohydrate in the hours before or on commencement of exercise reduces
the rate of fat oxidation significantly compared with fasted conditions,
whereas fasting longer than 6 h optimizes fat oxidation. Fat oxidation
rates have been shown to decrease after ingestion of high-fat diets,
partly as a result of decreased glycogen stores and partly because of
adaptations at the muscle level.

===

My summary of the above would be

- Ride at a moderate level of effort
- Ride a lot: it induces metabolic changes that burns more fat
- Go easy on carbohydrates just prior to riding
- Eat a low-fat diet

Keep in mind that a fat-burning regimen is not the same as a regimen to
maximize cycling performance. IMHO, get the fat burned off first then
train to race.

Al

GABIKE wrote:
I dont know how you officially calculate a max HR but there is a local hill
that the club goes up toward the end of one of our weekly rides that is
reportidly named after a club member that fell over dead on it after suffering
a major heart attack. When I get to the crest of it my HR is 205-210. Think of
the guys in the tour who get droped from the peloton on the steep climbs and
you have a good idea of what my pace looks like. going up it.

I don't know if this is the way you mean that, but Robbie McEwen, one of
those first guys who get dropped, did Alpe du'Huez in something like 44
minutes. That would make many a top local climbing specialist proud.

--
--
Lynn Wallace http://www.xmission.com/~lawall
"We should not march into Baghdad. ... Assigning young soldiers to
a fruitless hunt for a securely entrenched dictator and condemning
them to fight in what would be an unwinnable urban guerilla war, it
could only plunge that part of the world into ever greater
instability." George Bush Sr. in his 1998 book "A World Transformed"

GABIKE wrote:

I dont know how you officially calculate a max HR but there is a local hill
that the club goes up toward the end of one of our weekly rides that is
reportidly named after a club member that fell over dead on it after
suffering
a major heart attack. When I get to the crest of it my HR is 205-210. Think
of
the guys in the tour who get droped from the peloton on the steep climbs
and
you have a good idea of what my pace looks like. going up it.

Did the group stop for him?


I hope so. I sometimes feel like I could fall over when I climb it. I would
hope they would stop for me.

I don't know if this is the way you mean that, but Robbie McEwen, one of
those first guys who get dropped, did Alpe du'Huez in something like 44
minutes. That would make many a top local climbing specialist proud.

True, think of Basso, Armstrong, and Mayo's pace going up hill, compaired to
someone just trying to make the time gap. Thats about how I look going up that
dang hill.
Its actaully a ridge (I live in the foothills of the Apalachians) and the road
planners got lazy and instead of zig-zagging up the hill, they went straight
up. There are a couple of short inclines prior to the ridge that gets you
winded and takes all your momentum away. Then it gets steep. Its one of those
hills that when you start down the other side you just kind of slump over the
bars and let gravity take over for a while. I hit about 45mph going down it
with no pedaling.

"GABIKE" wrote in message
...
would agree that slowing down to develop a base is a great idea since
cycling is an aerobic sport (dammit!). 1600 miles in 7 months is not
that
much riding (40 mpw?) however enough that you should be losing some
weight

Most if my miles came after the time change. Prior to that I went to
spinning
classes during the winter. I dont keep track of spinning class miles. I
try to
ride 100 miles a week and usually get 80 to 120 in.


Don't worry about losing all the weight, or riding 5,000 miles per year,
before you race. Get a license and ride some Cat 5 races. You will
probably get shelled the first few times but you can still have fun. After
you race a few times revaluate your goals and determine if you have
time/energy/determination to make racing one of your biking goals. You
might love it and dedicate yourself totally to racing, or you might decide
that club rides and charity centuries fit your lifestyle better.

"Daremo" wrote in message
news

Andy Coggan Wrote:
"Food combining" is malarky.

Andy Coggan

I think I'll trust my wife who is a nutritional consultant

What is a "nutritional consultant", and what are her qualifications as such?

Andy Coggan

"Andy Coggan" wrote in message
ink.net...
"Daremo" wrote in message
news

Andy Coggan Wrote:
"Food combining" is malarky.

Andy Coggan

I think I'll trust my wife who is a nutritional consultant

What is a "nutritional consultant", and what are her qualifications as
such?

"Nutritional consultant" is the second choice on the mail-in form for the
online certificate program, right after "personal trainer".

I think food combining is very important. Cookies should always be consumed
with milk.

-WG

In article ,
"Warren" wrote:

"Andy Coggan" wrote in message
ink.net...
"Daremo" wrote in message
news

Andy Coggan Wrote:
"Food combining" is malarky.

Andy Coggan

I think I'll trust my wife who is a nutritional consultant

What is a "nutritional consultant", and what are her qualifications as
such?

"Nutritional consultant" is the second choice on the mail-in form for the
online certificate program, right after "personal trainer".

I think food combining is very important. Cookies should always be consumed
with milk.

-WG

I think you're mistaken there, Warren. Cookies should always be consumed
with more cookies (just a different sort).

--
tanx,
Howard

So far, so good, so what?

remove YOUR SHOES to reply, ok?

John Forrest Tomlinson wrote:
What is a cultured foods manufacturer? Is it someone who makes food
like yogurt and cheese?

No, its food you can take to the opera.