1. Understand Heart Rate Zones
There are a few target heart zones that cyclists are concerned with during training. Because every individual is different, hard and fast numbers are hard to come by. The best way to determine where you fall in these zones is to keep track of your heart rate during training over time. While training, athletes are concerned mostly with their resting heart rates and maximum heart rates. You want to train between these two numbers. Take your resting heart rate before you start doing anything. Then determine your maximum heart rate. For most healthy individuals, estimate your maximum heart rate by subtracting your age from 220. For example, if you are 30 years old, your maximum heart rate is roughly 190 beats per minute. From these two numbers, resting and maximum, you can design a workout to fall within that range.
Many workouts will have an associated target heart rate. Many endurance rides, for example, require 60 to 70 percent of maximum heart rate to be effective. Speed or strength workouts may require 85 to 90 percent.
2. Use a Heart-Rate Monitor
Heart-rate monitors have become an inexpensive method to track your heart rate during a workout. Many models have a sensor that attaches to your chest with an elastic strap. That sensor reports your heart rate to a gauge you can wear on your wrist. These devices are especially helpful in endurance or interval training. They can accurately help the rider achieve target zones as well as dictate adequate rest intervals to allow for recovery.
3. Know Your Conversation Pace
If you have a training partner but don't have a heart-rate monitor, an easy way to regulate your heart rate is to determine your ability to talk. Most people can maintain a conversation when centered in an endurance zone, 60 to 70 percent of maximum heart rate. In an intermediate zone, 75 to 85 percent, you can answer a question if asked, but not much beyond that without being out of breath. In the highest target zone, 85 to 95 percent, you can't--nor do you usually want to--talk. As you recover from increases in your heart rate, your ability to talk will give you an indication that it is time to crank it up again.
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