HRM Training

I personally don't train with my HRM. I do own a FR 305, but I don't "really use" the HR function of it though...


Oh, and welcome to BT!!!

Kevin

There are a number of resources on-line if you google "heart rate monitor training".  There is also a great book called "Heart Rate Monitor Training For The Compleat Idiot". 

It is harder to find a HRM-based triathlon program though.  I just purchased Mike Pigg's PC Coach software which is a heart rate based training program.  I'll post a review once I complete the program and run a race.

Heart Rate training works.  I've been a runner for 20 years and recently started a HR training.  In just a month, I've noticed some improvement.  In the past, I'd run hard most days, training to RPE or time.  I always felt sore and recovery seemed difficult.  That's just probably me always wanting to run fast.

Since I started this program, I don't feel sore...except after the tempo or speed workouts.

The hardest part of starting a HR program is learning to run slow.  When I started, I could only run a 11 min/mile while keeping my HR below 150.  A month later, I'm running a 9:30 min/mile with a HR below 150.  My normal 5k pace (now that I'm 41) is around 8 min/mile.  he other day, I ran a 2-mile tempo at around 7:30 min/mile.

You need to stick with the program...even if it initially feels too slow.  It will pay off later.

Ray

I would start with Mike Ricci's thread which is linked below.  Lots of good info to get you started with HR training.

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=25733&start=1

Shane

i started training off of heart rate a few months ago ang would have to go 12 min miles just to keep my hr at 155.  It was horrible very annoying and boring but it got better.  It gets alot better if you stick with it...  with my hr at 155 now, i can run at about an 8 min miles pace.  it gets better it just takes awhile to get use to it.  Traing plans for multisport athletes has most of the traiing off of hr zones.

Shane's advice + Scout's advice = a very good start. 

I would add (though no doubt this is somewhere in the thread that Shane mentioned) that you need to pay a lot of attention to how your HR is correlated to your pace, your condition that day (sleep, hydration, nutrition, etc.), and the weather.  This takes time.  I personally think it is worth doing, but if you aren't willing to pay that kind of attention over a longish period of time, I'm not convinced it is worth the trouble or wearing it.  Don't get me wrong -- it isn't rocket science; it just takes some diligence.

good advice above...

Also, contrary to another post, there are plenty of HR based tri plans.  BT, in fact, has a LOT.  However, they can only be accessed through a membership for a nominal fee...

As mentioned, find your LT by field testing.  It will have to be done for biking and running if you want to apply them to triathlon.  They are different for each activity.  There is a calculator in your training logs that will help you determine your training zones for each sport.

As for volumes, you will want to do mostly easier stuff (zone 2).  I would say at least 60% of you total workout time per week should be dedicated to this effort.

30% in Zone 3 (which is still pretty easy and well below your 10k race effort)

and only 10% in Zone 4 or higher.

These percentages are not gospel, but a lot of plans and workout advice that I have seen put them there.  I pulled these from a book called "Training Lactate/Pulse-Rate" by Janssen (it's an old book, but still seems relevant to me and are applied to a cyclist.  Obviously, if you were a 100 meter sprinter, they may break up differently.

Good luck and enjoy the learning process.  Also, it could be easy to do, but don't become a "slave" to you HRM.  It's a tool to use, but you have the ability to overide base on how you feel (BUT, try not to err on the side of going HARDER than it's telling you).  Many times, I use my HRM to tell my to slow down as I tend to go a little too hard a lot of the time.

Thanks for all the advise.  I have found it really helpful, and am pumped to get going on this.  As I'm sure you can all relate, I raced my first tri (sprint) last summer, placing 2nd in my agegroup (25-29s), and I am now hooked.  All I want to do now is get better and faster, and I think that your advise will allow me to do this, so thanks.

Andy

You suck!

I'll be making the transition to HR based training this season. I just ordered a Forerunner 305 so we'll see how it goes.

just FYI, there are alot of posts here about HRM training.  Also lots of plans on here that use HRM zones.  both free and paid.  I have used 16 week olympic with HR zone, 12 week HIM with HR zones, now 12 week oly with HR zones.

150 bpm number is arbitrary.  for me 150 means 8:30 pace.  its mid z2.  unless you have done a proper lt test its just a number.





Edited by trix 2010-01-06 1:42 PM

Actually, the  150bpm number is not arbitrary..for me.  That is the top end of my zone 2.  It will obviously be different for others.

Also, I probably misspoke when I said triathlon HR programs were difficult to find.  There are quite a few out there.  It was just difficult to find one that suited me.

Ray

Why don't they suit you?

Shane