# KOM Hunting with Pros, CX Pacing, Power and Heart Rate Zones and More – Ask a Cycling a Coach 186 **URL:** \ **Category:** Ask a Cycling Coach Podcast\ **Tags:** podcast\ **Created:** [November 21, 2018, 2:37am UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200 "2018-11-21T02:37:31Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![Jonathan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jonathan/32/15_2.png) [@Jonathan](https://www.trainerroad.com/forum/u/Jonathan)\ **Post date:** [November 21, 2018, 2:37am UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/1 "2018-11-21T02:37:31Z")
Jonathan goes KOM hunting with one of the best mountain bikers in the USA, why your pacing plan for CX is wrong, why your power and heart rate zones don’t match and much more in Episode 186 of the Ask a Cycling Coach Podcast. Join us live tomorrow morning at 8:00am Pacific! * * * #### Youtube Live Video: [![](https://global.discourse-cdn.com/trainerroad/original/3X/3/d/3d47718cfa5fd8a564b88882bf4d516585ebd760.jpeg "KOM Hunting with Pros, CX Pacing, Power and Heart Rate Zones and More – Ask a Cycling a Coach 186") ](https://www.youtube.com/watch?v=HK9ggu5R1-Q) * * * #### Topics covered in this episode: - [How to avoid illness as a cyclist](https://youtu.be/HK9ggu5R1-Q?t=103) - [TrainerRoad’s new Calendar and Analytics features](https://youtu.be/HK9ggu5R1-Q?t=583) - [How to steal a KOM](https://youtu.be/HK9ggu5R1-Q?t=554) - [How KOM hunting can make you faster](https://youtu.be/HK9ggu5R1-Q?t=860) - [How to train with a newborn](https://youtu.be/HK9ggu5R1-Q?t=1510) - [Why cyclocross isn’t a natural fit for sprinters](https://youtu.be/HK9ggu5R1-Q?t=2155) - [How to refine a nutrition strategy](https://youtu.be/HK9ggu5R1-Q?t=2713) - [Should you pay attention to breathing rate?](https://youtu.be/HK9ggu5R1-Q?t=3399) - [Why warmups are crucial for cycling](https://youtu.be/HK9ggu5R1-Q?t=4272) - [Why does heart rate rise when power is consistent?](https://youtu.be/HK9ggu5R1-Q?t=4769) - [When should you not carry two bottles?](https://youtu.be/HK9ggu5R1-Q?t=4949) - [Why intervals are always a better idea than junk miles](https://youtu.be/HK9ggu5R1-Q?t=5348) * * * [**Subscribe to the Podcast**](https://www.trainerroad.com/podcast?utm_source=TrainerRoad%20Blog&utm_medium=Blog%20Post%2FEpisode%20129%3A%20Higher%20cadence%2C%20bike%20handling%2C%20crank%20length&utm_campaign=TrainerRoad%20Blog%20Content&utm_content=Subscribe%20button) [**Listen to previous episodes on SoundCloud**](https://soundcloud.com/trainerroad) * * * ### Live Notes **Nate’s post about getting sick** > [@I'm sick all the time! 10 courses of antibiotics in the last 15 months. Please help!](https://www.trainerroad.com/forumt/im-sick-all-the-time-9-courses-of-antibiotics-in-the-last-14-months-please-help/6031): > > I get sick a lot and I’m sick of it! I’m posting this on the forum seeking help/advice from ya’ll. I’m willing to do pretty much anything. I’m desperate! I have two young kids who bring a lot of sickness home and I travel a lot. That being said my wife doesn’t get sick at nearly the same rate (maybe once a year) and doesn’t get any sinus infections. Recent Illness List These all follow the same pattern. I start out with a cold which I get over fairly quickly. I start to feel good again f… **Coach Jon’s post on how he’s addressing knee injuries** > [@\[FAQ\] How to Fix Knee Injuries for Cyclists (Knee Pain)](https://www.trainerroad.com/forumt/how-to-fix-knee-injuries-for-cyclists/6166): > > Knee injuries are common and SO frustrating! Please share what you’ve done to fix them in this thread. DISCLAIMER: This post is LONG, but it’s meant to be a resource on what is working for me and a place for discussion on what is working for other folks. Cyclists and “knee problems” are as common a pair as shoes and socks, yet they are highly individual and in every scenario, an individual approach needs to be taken. What I am sharing in this post is what is currently working for me. I am not s… **Training camp with professional athlete, [Keegan Swenson](https://www.strava.com/pros/193027)** > **[@keegels99 Camp - 1/3 | Strava](https://www.strava.com/activities/1968679077)** > > View Jonathan Lee's ride on November 16, 2018 | Strava > **[@keegels99 Camp 2/3 - Galena 🙌 | Strava](https://www.strava.com/activities/1970634908)** > > View Jonathan Lee's ride on November 17, 2018 | Strava > **[@Keegels99 Camp: 3/3 – Sorry Nate 😜 | Strava](https://www.strava.com/activities/1972816519)** > > View Jonathan Lee's ride on November 18, 2018 | Strava **[Carson City Loop ITT Strava segment](https://www.strava.com/segments/7148132)** ![20%20AM](https://global.discourse-cdn.com/trainerroad/original/2X/b/bf7e0b423cb5080e2926d9d82e5fca8506f116ec.jpeg) **Analysis of the day Nate got his KOM snatched** > **[Get Faster with TrainerRoad](https://www.trainerroad.com/career/leejonathan/rides/43828501--keegels99-camp-3-3-sorry-nate-)** > > Cycling's most effective training system. Structured indoor and outdoor workouts, proven training plans, and easy-to-use ride analysis tools. > **[Get Faster with TrainerRoad](https://www.trainerroad.com/career/keegels/rides/43828735-diesel-sunday-s-with-mr-lee)** > > Cycling's most effective training system. Structured indoor and outdoor workouts, proven training plans, and easy-to-use ride analysis tools. **TrainerRoad Calendar and list of upcoming features** > [@TrainerRoad Calendar has Launched! - List of upcoming features!](https://www.trainerroad.com/forumt/trainerroad-calendar-has-launched-list-of-upcoming-features/658/2): > > Well done! Please add multiple FTP settings for different sports, as many of the TR workouts can be used with other sports/activities. (e.g. [Reddit - Dive into anything](https://www.reddit.com/r/trainerroad/comments/92vr3a/trainerroad_and_concept2_rower_or_skierg/)) I tried to help myself (did some sort of “cheating the system”) with doing the math before every workout and adjusting the the intensity. During the workout it worked well, but afterwards it was a bit ugly/tedious (charts looked bad/wrong and I had to adjust the FTP every time for every workout). Edit: some bad typos **UCI Elite Men CX race** [![](https://global.discourse-cdn.com/trainerroad/original/3X/e/e/eedeaf623fc481399031b8c7ed689cc32800197a.jpeg "Noho CX Day 2: Dueling GoPros with Curtis White and Sam Noel - Full Lap 1") ](https://www.youtube.com/watch?v=-FGPOSWAVLs) **How to prioritize your race plan** > **[How to Prioritize Your Races and Build a Seasonal Race Plan - TrainerRoad Blog](https://www.trainerroad.com/blog/how-to-build-a-seasonal-race-plan-2/)** > > Prioritizing your races throughout the year is a necessary part of building an annual training plan. By strategically planning your events, you can build fi ... **5 questions to plan your perfect season** > **[Peak on Race Day: 5 Questions to Plan Your Perfect Season](https://www.trainerroad.com/blog/5-questions-to-plan-perfect-season/)** > > Don't go into your season without asking yourself these five questions. **TrainerRoad Kits!** > [@TrainerRoad Kits are Here!](https://www.trainerroad.com/forumt/trainerroad-kits-are-here/280): > > UPDATE The TrainerRoad storefront has been closed. We will consider future options to purchase TrainerRoad kits, but we have no ETA on when that would be available. You’ve asked for our kits for a long time! We didn’t want to do it before because fulfilling physical goods was not a core competency for us. But luckily there’s Jakroo! They will ship custom kits around the world for us and handle all the support/returns! If you want to buy a TrainerRoad kit, you can purchase them here: [http://…](http://shop.jakroo.com/TrainerRoad) **Pre-race warmups** > **[Is Your Pre-Race Warmup Helping You Win or Lose?](https://www.trainerroad.com/blog/pre-race-warmup/)** > > Is warming up worthwhile and what are the most effective pre-race warmup routines? This post covers it all. **Why you don’t need to train for X minutes to be able to ride for X minutes** > **[I’ve Never Done My Full Race Distance — Will I Be Ready for My Event?](https://www.trainerroad.com/blog/ive-never-done-my-full-race-distance-will-i-be-ready-for-my-event/)** > > Your race distance should determine the type of training you do, not how much training you do. **How to learn more about TrainerRoad** > **[Get Faster with TrainerRoad](https://www.trainerroad.com/)** > > Cycling’s Most Effective Training App: Personalized, AI-powered cycling training adapts to your goals, performance, and schedule, giving you the right workout every time. ---
**Author:** ![Jonathan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jonathan/32/15_2.png) [@Jonathan](https://www.trainerroad.com/forum/u/Jonathan)\ **Post date:** [November 21, 2018, 2:37am UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/2 "2018-11-21T02:37:53Z")
---
**Author:** ![SomeCallMeTim](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/somecallmetim/32/40828_2.png) [@SomeCallMeTim](https://www.trainerroad.com/forum/u/SomeCallMeTim)\ **Post date:** [November 21, 2018, 2:43am UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/3 "2018-11-21T02:43:30Z")
Fully expecting to watch @Jonathan gloating about taking @Nate_Pearson’s KOM for the duration of the podcast. 😃 😆 Tim. 👊 ---
**Author:** ![Nate\_Pearson](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/nate_pearson/32/117463_2.png) [@Nate\_Pearson](https://www.trainerroad.com/forum/u/Nate_Pearson)\ **Post date:** [November 21, 2018, 2:58am UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/4 "2018-11-21T02:58:36Z")
> [@SomeCallMeTim](#): > > Fully expecting to watch @Jonathan gloating about taking @Nate’s KOM for the duration of the podcast. 😆 😆 I’m canceling the podcast… 😤 ---
**Author:** ![rockrabbit](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/rockrabbit/32/13181_2.png) [@rockrabbit](https://www.trainerroad.com/forum/u/rockrabbit)\ **Post date:** [November 21, 2018, 1:14pm UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/5 "2018-11-21T13:14:02Z")
Please add any training workouts mentioned during the podcast to the show notes! 🙂 ---
**Author:** ![Ti-Buron](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ti-buron/32/1381_2.png) [@Ti-Buron](https://www.trainerroad.com/forum/u/Ti-Buron)\ **Post date:** [November 21, 2018, 2:37pm UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/7 "2018-11-21T14:37:08Z")
Quedtion / Reminder - I may have missed it but @Jonathan was going to post a link to his hip exercises a couple of Podcasts ago, no? ---
**Author:** ![Jonathan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jonathan/32/15_2.png) [@Jonathan](https://www.trainerroad.com/forum/u/Jonathan)\ **Post date:** [November 21, 2018, 2:42pm UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/8 "2018-11-21T14:42:16Z")
Posted it here. It’s darn near a bible at this point! [[FAQ] How to Fix Knee Injuries for Cyclists (Knee Pain) - #8 by DuncanM23](https://www.trainerroad.com/forumt/how-to-fix-knee-injuries-for-cyclists/6166/8) ---
**Author:** ![Ti-Buron](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ti-buron/32/1381_2.png) [@Ti-Buron](https://www.trainerroad.com/forum/u/Ti-Buron)\ **Post date:** [November 21, 2018, 2:53pm UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/9 "2018-11-21T14:53:17Z")
Thanks and sorry for not checking properly ---
**Author:** ![Jonathan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jonathan/32/15_2.png) [@Jonathan](https://www.trainerroad.com/forum/u/Jonathan)\ **Post date:** [November 21, 2018, 3:14pm UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/10 "2018-11-21T15:14:33Z")
No prob! This isn’t one of those forums where people yell at others to use the search function, hehe. We’re here to help! 🙂 ---
**Author:** ![pwandoff](https://avatars.discourse-cdn.com/v4/letter/p/bb73d2/32.png) [@pwandoff](https://www.trainerroad.com/forum/u/pwandoff)\ **Post date:** [November 21, 2018, 4:03pm UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/11 "2018-11-21T16:03:48Z")
Where’s @Chad?! ---
**Author:** ![Brennus](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/brennus/32/1318_2.png) [@Brennus](https://www.trainerroad.com/forum/u/Brennus)\ **Post date:** [November 21, 2018, 10:52pm UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/12 "2018-11-21T22:52:09Z")
Nate’s advice re: race nutrition to do a one-off blast of race nutrition & then dial it back in a binary fashion is terrible advice. Our gut can upregulate SGLT-1 (dextrose/glucose transport) & GLUT-5 (fructose transport) in response to higher concentrations of those nutrients in the gut. In other words, you can train the gut. It’s a better idea to ‘practice’ nutrition and scale up grams/hour as a training protocol. Not only will you ultimately be able to tolerate more calories/hour comfortably on race day but your nutrition protocol will be more practiced. Don’t just go out an blaster your gut with a high concentration of glucose/fructose. You probably will convince yourself you can NOT tolerate a certain level of carbs…but you probably CAN if you train the gut properly. Good new is that SGLT-1/GLUT-5 training is kinda like heat adaptation: it happens fairly quickly. A few weeks will certainly do the trick. ---
**Author:** ![Nate\_Pearson](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/nate_pearson/32/117463_2.png) [@Nate\_Pearson](https://www.trainerroad.com/forum/u/Nate_Pearson)\ **Post date:** [November 21, 2018, 11:07pm UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/13 "2018-11-21T23:07:28Z")
Obviously, I disagree. In my mind, let’s find that upper limit (train to fail) as soon as possible, then we can start training to raise it. This will be the most efficient way to go about it. An analogy would be trying to find your FTP. Let’s train to failure, then raise it. The opposite way would be to progressively add load so that you never get uncomfortable, and potentially never find your limits. It’s not like you have to throw up either, you just feel like you shouldn’t eat any more and you feel uncomfortable. Boom, limit found. Back it off and see how it goes. ---
**Author:** ![Crownan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/crownan/32/103116_2.png) [@Crownan](https://www.trainerroad.com/forum/u/Crownan)\ **Post date:** [November 22, 2018, 9:36am UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/14 "2018-11-22T09:36:21Z")
@Nate_Pearson Butt Giome. Actual LOL on a packed train commute this morning! 😂 ---
**Author:** ![philrcook](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/philrcook/32/15797_2.png) [@philrcook](https://www.trainerroad.com/forum/u/philrcook)\ **Post date:** [November 22, 2018, 11:14am UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/15 "2018-11-22T11:14:37Z")
I just stuck that Strava segment for Geiger - Carson City Loop into Best Best Split and used the target time option. Really shows how tough a segment that is and kudos to @Nate_Pearson for setting that time solo. I’d have to work at my ftp for over 2 hours to match that time and I’m currently at 4w/kg so Nate must have been flying last Feb! I’m from the UK but heading over to the US next October and was thinking I might give it a bash - perhaps Nate could tag along and I could help regain his crown but I don;t think I’d be much help! ---
**Author:** ![Bikr](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bikr/32/74686_2.png) [@Bikr](https://www.trainerroad.com/forum/u/Bikr)\ **Post date:** [November 22, 2018, 3:07pm UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/16 "2018-11-22T15:07:46Z")
> [@In the live stream Q&A Daryl asks](#): > > @Nate, are there pictures of your Leadville buckle? But the YouTube video abruptly ends. Coincidence? 🤔 No pic no proof! 😉 ---
**Author:** ![Brennus](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/brennus/32/1318_2.png) [@Brennus](https://www.trainerroad.com/forum/u/Brennus)\ **Post date:** [November 22, 2018, 3:51pm UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/17 "2018-11-22T15:51:15Z")
I like your FTP metaphor. Let’s take it to a rational conclusion. So let’s say that you and Jonathan decide to go mono a mono to see who can (re)claim the Geiger KOM. Through some miraculous coincidence of luck, weather, time and fate you are able to win the KOM…but it’s close & unlike Jonathan’s magnaminity when he claimed the KOM you turn to taunt him. In a fit of rage and anger Jonathan hurls his bidon at you, causing you to crash. Your bike collects Jonathan & you’re both injured. Flash forward 9 weeks & good news! You both make a full recovery & can get back on the bike. So what’s the best way to set your power pace for that 24 hour mountain bike race (which Jonathan now has to ride in your service or you will fire his butt for that super dangerous bidon chuck)? Well, how about this: seems like a pretty common FTP on TR is about 3 W/kg. So just set up a workout at 3.5W/kg (I think we all know that you and Jonathon are a little better than just ‘common’, correct?) and spin it for about an hour. If that’s too hard, try 2 W/kg. If you can do that, try 2.5 W/kg. Etc. Once you find a power mark you can maintain for an hour, that’s the power you want to target to pace your 24 hour MTB race. Make sense? No, of course not. Number one, you’re both detrained. You don’t know what your competition power mark will be until you have some idea what your trained condition will be. Number two, Jonthan’s off-the-couch FTP is likely to exceed yours due to individual variability. He’ll probably think that 3.5 W/kg mark off-the-couch is completely reasonable. So, to, I would submit, is your ability to absorb carbohydrate likely to exceed the average person’s, which is why gunning for 90g/hr seems like it’s an ok idea for you. You can do it, so no prob. (if you don’t think you have an above-average ability to digest carbs, ask your friends) But many people, while they can achieve 90g/hr after training their gut for a couple of weeks, would find 90g/hr very uncomfortable without building up to it. Especially during an endurance bike race. It can be really miserable! Worse, those same people will then be really dis-incentivized to properly train their gut EVER. ---
**Author:** ![darunner1621](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/darunner1621/32/19233_2.png) [@darunner1621](https://www.trainerroad.com/forum/u/darunner1621)\ **Post date:** [November 24, 2018, 4:02am UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/18 "2018-11-24T04:02:51Z")
@Brennus seems to me like you both end up in about the same place, no? (I also think you both have make excellent discussions/rebuttals. I think both of your plans are nice options for people to try and see which method they prefer. I’d compare it to getting in a pool. One can just jump in and get it over with or dip their toes in, then calf, etc. Always nice to have options when testing things! ---
**Author:** ![darunner1621](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/darunner1621/32/19233_2.png) [@darunner1621](https://www.trainerroad.com/forum/u/darunner1621)\ **Post date:** [November 24, 2018, 4:45am UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/19 "2018-11-24T04:45:33Z")
I had a question about HR. You all touched on Lionel Sanders max HR being a bit lower than typical-on the podcast- (~170 bpm) when the old crummy standard is 220-age (which would put his around 190). @chad mentioned that his is similarly somewhat lower than expected. I find myself in the same boat with a lower max HR than expected. My question-is there anything to be changed in training when one finds themselves in the boat of a lower max HR? I find VO2 max intervals quite challenging. My 5 min max power is only ~110% of my FTP but I’m pretty strong at threshold intervals. Just wondering if other people find themselves in a similar boat, if there’s anything to do about it or how it’s impacted training/racing. ---
**Author:** ![chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/chad/32/195_2.png) [@chad](https://www.trainerroad.com/forum/u/chad)\ **Post date:** [November 26, 2018, 1:31pm UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/20 "2018-11-26T13:31:27Z")
@darunner1621, that formula is indeed, as you put it, “crummy” since it was only useful in telling us where the HR of most of a particular population fell in the 1970’s (it included smokers and patients on heart disease too, btw). Hirofumi Tanaka at U of Texas’ Cardiovascular Aging Research Laboratory recommends 208 - .7(age) putting me at 175bpm maxHR since my 47th birthday is just around the corner. This is really close to what I suspect my actual max HR is just now, but even this better formula is general in nature and wouldn’t have worked for me when I was 30 and putting out 350w right around 160bpm for an hour (formula has me at 187 which is something I couldn’t touch if a whole pride of lions were chasing me). And as far as your 5min power relative to your FTP, this is almost as subjective as HR itself. Plenty of cyclists find 110% FTP enormously challenging for consecutive minutes while others can sustain something closer to 120% or even higher. How closely you can elevate your FTP to your VO2max is often used as a training _prescriptor_ (That a word!? Is now) in that athletes who can operate at 90-ish percent of VO2max power (though that term is another can of worms I’ll open later) are topped out in terms of fitness or need to raise their VO2max in order to see any further improvement in FTP. This sort of thing can be useful but has to be considered right along with the type of events in which you participate (or those you’d _like_ to excel in). Steady-state athletes ideally have a high level of stamina and can work at high percentages of VO2max for long durations while more stochastic-event riders might benefit from having a greater FTP-VO2max separation along with the ability to ride at highly powerful outputs for highly varied lengths of time with much less emphasis on steady work. So this power disparity _could_ be a limiter or it could just be an indication of the type of rider your are or the type of training in which you typically engage - probably shapeable in any case. HR itself is really just more information to work with and not necessarily a sign of a rider’s physiologic shortcomings. ---
**Author:** ![lodb](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/lodb/32/27291_2.png) [@lodb](https://www.trainerroad.com/forum/u/lodb)\ **Post date:** [November 27, 2018, 7:52pm UTC](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200/21 "2018-11-27T19:52:46Z")
Hey guys, I love the show (and the software). During this week’s podcast, nutrition during sweet spot training was mentioned. I’ve been only a podcast listener since a short time so pardon me if this has been covered before, but I’ve done my fair share of training plans and I never ate during a trainer workout. Could you please elaborate a bit more on this and give some advice on when (or when not) to add fuel during a workout (TSS, duration, …)? When I had to pause/quit trainings in the past because I couldn’t handle any more effort, I thought I was just too weak, but now it turns out it might just be a lack of food! Many thanks from Belgium! [Next page](https://www.trainerroad.com/forum/t/kom-hunting-with-pros-cx-pacing-power-and-heart-rate-zones-and-more-ask-a-cycling-a-coach-186/6200.md?page=2)