Coach,

In the late 80's/early 90's I competed in numerous long distance cycling events (24 hr+ including the Race Across America on tandem). In 1990 at the age of 41 I had a complete physical including body fat analysis and stress test to determine my maximum heart rate. At that time in my life I maxed out at 200BPM. I was a very solid 118 pounds at 5'3".

Fast forward to 2010; I am now 62 years old and have recently started using a heart rate monitor again. I have been an avid cyclist all these years and am still able to hang with the big dogs in the bike club I belong to. I would like to know how to determine my current maximum heart rate (I plan to get back into (senior) racing. By using the typical scale for the 'average' person, it won't give me my proper maximum BPM. Is there another formula or do you recommend I have another stress test? I am currently 121 pounds but not quite as solid as I was in 1990.

Sue Pavlat

Dear Sue,

Since you did have personalized fitness testing back in 1990, you could estimate your current Max HR as 200-20 (1 beat per year lower) = 180.  You could confirm that number by doing an on-the-bike max test.   Knowing your Max HR is one thing, but I bet you are more interested in training zones and measuring your progress.  For that, I agree with you that a new Max VO2 test is in order.  The main difference I think you will notice is that your Anaerobic Threshold will be at a lower percent of your max than when you were younger.  You might be amazed at how much has changed physiologically in those 20 years, even though you can still keep up with the Big Boys on group rides.

You likely know your prior numbers intimately.  Instead of comparing to 20 years ago, it might be refreshing for you to focus on new monitoring tools.  Rather than using HR training zones and Anaerobic Threshold, try training based on your blood lactate threshold.  Or, invest in a method of reading power output.  I’m excited about some of the new gauges coming on the market – smaller, lighter, and less expensive.  While coaching the British National Women’s Team, I got to use the SRM system extensively and what you can do with wattage data is revolutionary.   Racing has different demands than your long distance cycling in the 90’s, so focus on the current training more than referring to past levels.

Physical training aside, you say that you are training for Master’s racing.  Your past cycling success was in endurance events and on a tandem.  Having ridden a tandem (I am assuming you were the stoker on the tandem, based on your small size.), you should be comfortable riding close to the person in front of you, but in racing you’ll be doing the steering, gear selection, and positioning in the pack.  Book skill sessions to hone the winning moves.

An aspect of your former cycling career you especially want to foster – the mindset of assuming you will be successful.  You have completed amazing distances and events.  You developed the mental fortitude and confidence that you can apply to this new goal.  I’m sure you will be victorious.

Coach Peg