HR zone training for dummies (OK - "a" dummy) (Page 2)

Forums

Forum guidelines BT super discount

Updated posts

My threads
No new posts

My favorite threads

General Discussion

Triathlon Talk » HR zone training for dummies (OK - "a" dummy)

Rss Feed

Moderators: k9car363, alicefoeller

of 2

tbcoffee

2010-07-02 2:56 PM

in reply to: #2958532

Extreme Veteran

516

Chicago

Subject: RE: HR zone training for dummies (OK - "a" dummy)

JohnnyKay - 2010-07-02 1:43 PM

tbcoffee - 2010-07-02 2:27 PM
For example, I wouldn't use the data that you get by using you best 5k time if you are training for a full marathon.

Actually, that's exactly how you are supposed to use it (assuming that 5k time is recent).

I understand that's how you are "supposed" to use it, but I wouldn't. If I put my best 5k time and my best 10k time, the 10k results are much closer to my half marathon time.

My Race Log

Donto

2010-07-02 4:24 PM

in reply to: #2958053

Pro

6582

Melbourne FL

Gold member

Subject: RE: HR zone training for dummies (OK - "a" dummy)

nc452010 - 2010-07-02 12:12 PM Got a feeling I'm going a little too hard on my long runs. I don't currently use a HR monitor (OK, I did, today), because I don't know my MHR. Using every calculation known to the internet, avg=ing them out, I'm "supposed" to be 181 (MHR).

I've been training about 4mos. - training in all 3 sports about 3mos. I'm 45 (46 in Oct).

Questions are, as follows:

1. How much could this possibly be off?

A lot, IIRC one deviation is 6 bpm, and so on. Who knows were your at on the bell curve.

2. If someone was going to use HR zone training for ONLY their long run for the week, and they were going to err.....which zone would they be better off erring towards (for the greatest gains in fitness)?

I wear a HRM most of the times when running but go by RPE, I don't let it dictate my training. Sometime if I'm feeling good, real good I'll up the pace and go with it. Other times if I'm not into the run for some reason I go with that. Granted it took me some tim eto learn to run by RPE. I use to always go out and run way too hard. Then I got a HRM and learned what RPE is. To each there own though, so get help by it others don't.

3. If you train in zones 2-3, how do you know what HR to target for your race (running related)?

forgetaboutit! If you run by a HR you'll go out too fast to get the HR up then have to slow down to get it stay down. See below.

4. At what dist. (run) does racing by HR come into play? I can't imagine it mattering in a 5K....and probably not a 10K? Pure speculation, though.

None, pace and RPE is the way. During my 1st HM in Feb I had a target pace. Tracked the HR average per mile and it was this:
Mi 1 7:32, HR Avg 141, (With headwind used some drafting)
Mi 2 7:42, 155,
Mi 3 7:41, 158,
Mi 4 7:36, 163 (finally started to get warm),
Mi 5 7:42, 164 (Took off the head band before bridge 1),
Mi 6 7:11, 167 (Bridge 1 climb and decent with cross tailwind),
Mi 7 8:07, 164 (lost focus for a bit),
Mi 8 7:30, 169, (with tailwind)
Mi 9 7:39, 169,
Mi 10 7:45, 169 (felt the wall creeping up on me),
Mi 11 7:41, 171, (dug deeper, turn onto Causeway and start of the cross headwind)
Mi 12 7:49, 176 (Bridge 2 climb and decent),
Mi 13.1 8:22, 177.

These are my zones based on a field LT test:

1 - Recovery	116 - 148
2 - Extensive Endurance	149 - 159
3 - Intensive Endurance	160 - 167
4 - Sub-Threshold	168 - 174
5a - SuperThreshold	175 - 179
5b - Anaerobic Endurance	180 - 184
5c - Power	186 - 194

5. Do you even think about HR zone while racing?

Nope

If you don't use HR zone training, this won't apply to you (naturally). I'm not sure I want to, either. But, I'd like to use something on my long runs to keep me in check. That's the main issue.

I believe you've seen other threads where the field LT test method has been posted. Also at the end of that article is the RPE chart. Since your doing PR runs every week on your hard run why not do the LT test on the next one?

There's also the McMillan run calculator for pace. It lines up for my RPE.