Only KOM i have is from doing a charity race around an airport runway. Once i completed the ride I was surprised to find segments on it but there was. I was showing second with the top spot doing 300 km/h or something stupid. I would take a guess that someone left their Garmin on whilst taking a trip away on a lear jet lol.. Luckily i reported it and strava deleted it. true story.
Haha they just flag it to the owner, they're then presented with options to resolve. I think they used to manually look at them, but there are times now when I think it's semi-automated. Certainly once a ride has been
flagged with obvious vehicle/GPS issues then can then be marked as resolved with them still in it. Annoying thing then is a ride can't be flagged again as it's previously had all of it's problems 'resolved'. Bit of a failing.
Only thing I would say is enjoy your KOM's. I'm down to 3 or 4 at this point and increasingly find myself nowhere near on anything I attempt, kinda given up trying last few seasons. I'm in the wrong place for good routes/surfaces as been so many fast riders (still are)
around here. I'm also putting out better
consistent numbers than I've done for a while, so hopefully bit of a transition to more hills outside this year can maybe consider attempting more... Hmm!
Some kinda assisted-AI type app - which looks at your power graphs, your geographical area and segments you attempt, which then trawls segments for those you've not ridden, or not put similar efforts into to improve times/target KOM's. Now we're talking of using AI for the right things! KOM hunting!
Like power, your heart rate zones are dynamic over time and will change according factors including fitness, fatigue and illness.
https://intervals.icu/ is a donate-ware site that does give you a Lactate Threshold Heart Rate estimate, using 98% of your highest average 20mins iirc, which is effectively your zone 4 ceiling.
Some apps/sites simply decide your heart zones based simply on your max known heart rate.
Over the last six years, my LTHR has been anywhere from approx 155 to 175, high when in relative good shape and low after prolonged health issues. YMMV, everyone is different, for example I'm aware
@Roady often races on Zwift with higher average numbers than myself.
Great advice and insight. I have my zones set on Strava but have to admit they've remained the same for many years. But my HR 'range' hasn't really changed too much over that time. I think I originally got them from my max HR on Strava, then when I did work on TR used the data there to verify the zones where somewhere near. But that's many years ago now.
I race a lot on Zwift, my avg and max HR's on there far higher than when I ride outside. But much of that is my 'race' fitness. I peak high when I'm in good fitness and form - while able to recover from it. But most the time riding fatigued drags it down. The few times I ride slightly rested it peak up higher - still see over 190bpm sometimes. If I lose fitness and go to massively rested (good example is 2 weeks off the bike last year in America/Disney) then returning to ride, I'll have a big bump of average HR, maybe even massive peaks, but I cannot recover from it (was feeling this one for days, went too deep for too long) -
https://www.strava.com/activities/7320302821
Has anyone got any tips on keeping energy levels up after a cycle? The last 3 or so weeks I've moved pretty much all my cycling outdoors in the mornings and the tiredness for the rest of the day is killing me. I've dropped the training load with more rest days and getting plenty of food in to, but my weekends are really unproductive afterwards. Performance on the bike has remained good (i.e. got myself a KOM on a hill near my house last week) so I don't think I'm ill.
Calories and carbs is really the only way, but the 'right kind' of things. So things like slow release grains and such should continue to boost you throughout the day. Could maybe consider some vitamin suppliments (B? D? Iron?) but really into the realms of science that is so specific I wouldn't like to advise. Getting the balance right so never underestimate the amount of calories you're burning, give yourself some 'overhead' while your body acclimitises and gets used to the difference in training load (switching indoors to outdoors is quite different strain even if you're not riding as hard). Then make sure you decrease the intake to balance things out. As with anything like this, getting the balance right is hard/near impossible. But once you nail the recovery, the riding should get so much easier, which then is less strain and less recovery. Recovery is almost more important than riding hard when you're talking about consecutive days of regular riding.
