Member Question: Training Heart-Rate and Getting More out of my Legs

author : markallenonline.com

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Yesterday I found that my heart rate was maxed at 95% and averaged 80% for the bike and run with no breathing problems. However, I just couldn't seem to get more out of my legs. Thoughts?

Question from Headangler:

When participating in my second event yesterday I found that my heart rate was maxed at 95% and averaged 80% for the bike and run with no breathing problems. However, I just couldn't seem to get more out of my legs. Thoughts?

Answer:

The answer to this depends on your aerobic training, muscle strength, and in-race nutrition. First the training. Getting more high-end out of your race depends on three factors. The first is the aerobic base that you have developed. The best way to ensure that you can get an extended high-end effort out of your race is to build a good aerobic base without speed work for 3-4 months. After that, the second factor will be how you do your speed work. In the interval sessions you do, the goal is to gradually work your heart rate up to near max by the end of the session. For example, if you do 8x400 on the track, the first two should get above your aerobic max heart rate, the next four work up to 15-20 beats above the aerobic max, and then the final two try to get near your max heart rate. [.....]

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date: July 17, 2005