Jason's Blog Site

Trying to get back into some sort of shape, I thought it a good idea that I start logging some of the details of my bike rides, so that I could compare my results.

So I rather lengthy search via google for some free excel spreadsheets, that were already configured for data entry, led me to this site http://www.prologcycling.com , the guy that wrote/created the site had two versions to offer, the free one was just what I needed, as although the paid for premium version had all the bells and whistles, I just did not need to know, or had know way of knowing the data to enter. So it was the free version I went for.

Here's a list of what I'm able to record:

Standard detailed cycling log

1. Type of ride (road, Mountain, Track...)
   

2. Ride style (Training, Race, TT...)
   

3. Time of ride
   

4. Route name
   

5. Group Name
   

6. Bike ridden
   

7. Duration
   

8. Distance
   

9. Average speed
   

10. Average heart rate
    

11. Elevation
    

12. Wind
    

13. Temperature
    

14. Effort
    

15. Feeling
    

16. Weight
    

17. Fat Percentage
    

18. Comments
    

Charts

1. Chart: Goals vs. Actuals
   

2. Chart: Riding Time
   

3. Chart: Distance % of Goal
   

4. Chart: Elevation
   

5. Chart: Weight
   

Detail Ride Comparison:

1. Compare types of rides
   

2. Compare ride specific data
   

3. Compare rides on different bikes
   

4. Compare data on set courses
   

5. Compare average speed in distance ranges
   

6. Monthly distance totals
   

7. Monthly average speed
   

8. Monthly elevation
   

Set Goals and Track Them

1. Monthly & annual mileage
   

2. Monthly & annual average speed
   

3. Monthly & annual elevation

That's quite a list!!!

Next step was to work out how hard I need to train, this is easily worked out by 'Heart Rate', and since I have a heart rate monitor, I was able to work out my resting heart rate (RHR), and then with a simple equation worked out my training zones. It's recommended that you rest for at least 20mins before recording your RHR.

To start you need to know your maximum heart rate (MHR), I went for the 'Miller et al (1993)' equation, which is MHR = 217 - (0.85 x Age). Now I know my RHR and MHR, I could now work out my training zones to match the following:

60% = Fat burning and re-energise glycogen stores
70% = Develop oxygen transportation systems
80% = Improve lactic acid threshold
85% = Lactic thresehold
90% = Speed

The calculation of a zone value, X%, is performed in the following way:

• Subtract your RHR from your MHR giving us your working heart rate (WHR)
• Calculate the required X% on the WHR giving us "Z"
• Add "Z" and your RHR together to give us the final value

Example: The athlete's MHR is 180 and their RHR is 60 - determine the 70% value

• MHR - RHR = 180 - 60 = 120
• 70% of 120 = 84
• 84 + RHR = 84 + 60 = 144 bpm

The above info was taken from the 'BrianMac' training site.

Well, that's me sorted. Just as point of interest - I decided that my training zone should be 70%, so armed with that info and a monitor strapped to my chest I set out on my bike to record some times. What I found was that my usual cycling speed/input actually had my heart working at 90%.

Hope this helps someone, who like me wanted to get just that little more from their regular bike ride.