Monitoring My Heart Rate During Rides

Last spring I purchased a  Garmin Instinct Watch.  This is not the top of the line, but I was mainly looking for a heart monitor and something that would sync with my Strava and may work with other apps that I may add later. I also saw that the watch had application that I may use once I become more familiar.  This segment will focus on the heart monitor.

My heart rate is constantly monitored.  I have the app on my phone and this gives me a report. While I ride I just look at my watch to see the current heart rate.  

I really never had any sense of my heart rate during the day.  When I went up stairs, walked too fast, pedaled up a long or steep hill I knew my heart rate was high.  In those situations I would know that I needed to stop or slow down to lower my pulse.

   Zone 1                               Zone 2                               Zone 3                           Zone 4                       Zone 5
    Basically resting             Recovery                           Tempo                       Lactate threshold           Anarobic

The watch determines the heart rate zones shown at the bottom, which are based on the personal info put into the program.  This is the report from my outside ride yesterday.  When I saw the report for the first time I realized that I was pedaling too hard for too long.  No wonder I was exhausted after some rides.  

During my rides I will now glance at my display to see how I should adjust by effort.  This has helped to manage my energy on long rides and to keep from dipping into the highest zone which can quickly put you out of wack for later in your ride.  Do you ever remember saying, " I went out too fast."  

This information can help me plan my next work out.  For example, today I might take it a little easier since it is early in the season.  In a few months I might say that I want several sessions at this level to simulate a multi-day tour where I would be expending more energy through a longer period . Right now I am maintaining my base while I wait to go outside daily.

Here is a session on my trainers.  I find it easier to maintain a steady heart rate.  In this moderate zone I can really go all day.  At that pace the cycling feels effortless.  Most days inside at this time of the year I try to go slow and steady.

Do you monitor your effort on rides?  How do you adjust?  You may not.  I did not worry about it when I was younger. I pay more attention now at my age.  I am sure that riders in race training mode are more sophisticated in their training.  I am just out for the fun, but I want to be able to ride my week long tour planned for this summer.