HEART RATE

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2006-12-28 11:45 AM

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Subject: HEART RATE
I've read that you should train in heart rate zones to achieve peak performance. And for me based on an age of 40, I should run so that I keep my HR at 140 to increase endurance. The problem I have is it seems like I'm not doing much work at all. In January I am scheduled to find my LT and max HR. So maybe 140 is not the magic number.
Two years ago I was taking spin classes religiously, in my class there was a guy my age who also had just started to take the spin classes, his HR was ~10 - 20 bpm lower than mine at the same work load. I don't understand.

I want to improve, and I feel that if I am not hurting I'm not training hard or fast enough.

Is this wrong?

2006-12-28 11:51 AM
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Subject: RE: HEART RATE

Todd,

This thread http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=25733&start=1 was started by Mike Ricci some time ago and contains a lot of useful info on heart rate training.

I also posted some links to other threads where people were sharing their heart rate training stories in my mentor group here: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=62352&posts=6#M635305.

Bill

2006-12-28 12:08 PM
in reply to: #635304

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Subject: RE: HEART RATE
Bill,

Thanks for your input, and the links to other threads. It is encouraging, like the others it just does not feel right slowing down. I did my first sprint (General Smallwood) Sep 30, 06 and was hooked. I want to improve and do a couple sprints and olys in 07 with a HIM in 08. So I want a solid base to build from. From what I'm reading HR training is a good way to go.

2006-12-28 1:10 PM
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Subject: RE: HEART RATE
good luck on your HIM 08.
2006-12-28 1:33 PM
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Subject: RE: HEART RATE

TriShrek - 2006-12-28 12:45 PM I've read that you should train in heart rate zones to achieve peak performance. And for me based on an age of 40, I should run so that I keep my HR at 140 to increase endurance. The problem I have is it seems like I'm not doing much work at all. In January I am scheduled to find my LT and max HR. So maybe 140 is not the magic number. Two years ago I was taking spin classes religiously, in my class there was a guy my age who also had just started to take the spin classes, his HR was ~10 - 20 bpm lower than mine at the same work load. I don't understand. I want to improve, and I feel that if I am not hurting I'm not training hard or fast enough. Is this wrong?

Like Bill said and linked, HR training based on your own Bike & Run LT is the way to go.  I use to run 'hard' all the time and couldn't figure out why I couldn't increase distance, get faster or lose weight.  I started HR training about a year ago and ran 5 miles at about a 10m/mile pace and it was killing me mentally, I actually had to walk at times to keep the HR in my Z2 range.  After 5 months of training for a sprint doing mostly Z1/Z2 work I PR'd a 5k run race, I did a HIM this past November and lost ~15 lbs along the way. 

It is important that you do the Run & Bike LT tests though asap as everyone is different and the Bike & Run will have differences too.

Best of luck in your future endeavors, the HIM is a great goal to look forward too.

2006-12-28 4:02 PM
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Subject: RE: HEART RATE
It's nice to have alot of different responces, the one thing I am learning is stick with the HR training. Next question: Once I do my LT and max HR on the machine, this will be done for the run, is there a way I can cross the zones? By that I mean if my Z1 is 105 - 120 bpm for the run, I should make my Z1 for bike 90 - 115 bpm or do I have to do a test for the bike also?



2006-12-28 4:18 PM
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Subject: RE: HEART RATE

TriShrek - 2006-12-28 5:02 PM It's nice to have alot of different responces, the one thing I am learning is stick with the HR training. Next question: Once I do my LT and max HR on the machine, this will be done for the run, is there a way I can cross the zones? By that I mean if my Z1 is 105 - 120 bpm for the run, I should make my Z1 for bike 90 - 115 bpm or do I have to do a test for the bike also?

It's best to do a separate test for the bike. Most people find that their bike LT is lower than their run LT. 

2006-12-28 4:22 PM
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Subject: RE: HEART RATE

This may be contradicted by people more educated than me, which is fine, but most everything I have read says you should do separate test for the bike and the run. To take it a step further, suggestions have been made that you should do separate tests for treadmill vs outside and trainer vs on the road.

My 2cents on what to do for the bike is to use the same zones until you do the bike test then adjust accordingly - especially if you are keeping everything in zone 1 to mid zone 2 for this time of year.



Edited by jcjsc00 2006-12-28 4:23 PM
2006-12-28 4:44 PM
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Subject: RE: HEART RATE
I would definitely support your idea that HR training is the way to go and hopefully you've read the links provided. One thing you mention is testing for your LT and maxHR - I would definitely test LT but wouldn't bother with maxHR. Not only does the test hurt, it will not be useful to you in setting up your training zones.

As for the bike/run LT, definitely do two separate tests and make sure that you leave at least a couple of days to recover between the two tests. It will probably take a few tries to get the test "right" as learning how to properly pace the tests takes a couple of tries.

One thing that I feel is important is for you to pay attention to how you feel running in different zones (RPE) - if you find that maintaining what you've determined your z2 to be, you may need to adjust you zones down. I would not adjust them up until after you retest your zones as many (most, maybe all) athletes who start with HR training feel they are going too slow and not pushing enough in z2.

Good luck with your 2007 season,

Shane
2006-12-28 7:54 PM
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Subject: RE: HEART RATE
THe Mike Ricci article linked to above has some great information!

I summarized my own thoughts about misunderstandings with heart rate formulas here, I hope it helps!

http://steelcityendurance.com/index.php?option=com_content&task=vie...
2006-12-29 6:29 AM
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Subject: RE: HEART RATE
Correct me if I'm wrong.
Max HR does not increase but declines as we age. What we are actually increasing is LT by training within the the HR zones? Rather than determine my max HR, I should just have the test done for my LT?

2006-12-29 6:44 AM
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Subject: RE: HEART RATE
TriShrek - 2006-12-28 12:45 PM

I want to improve, and I feel that if I am not hurting I'm not training hard or fast enough.

Is this wrong?

Personally, I look at HR-based training as "train smarter, not harder." I've been on board for about 2-3 months now and have seen good results. I'm hooked.
2006-12-29 9:27 AM
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Subject: RE: HEART RATE

TriShrek - 2006-12-29 7:29 AM Correct me if I'm wrong. Max HR does not increase but declines as we age. What we are actually increasing is LT by training within the the HR zones? Rather than determine my max HR, I should just have the test done for my LT?

LT will change depending on were the baseline was determined in relation to the fitness level, but for those that have been exercising for several months it may not change that much as you already have some fitness built up.  My Run LT really hasn't changed, within measurement error.  What has changed is my fitness level per given HR zone, so what was once 9:30 pace for upper Z2 is now a low-mid Z1.

2006-12-29 9:47 AM
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Subject: RE: HEART RATE
Well once I find my LT, I will stick with the training.
I'll report back in and let everyone know my results.
2006-12-29 12:07 PM
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Subject: RE: HEART RATE
Yes, you need to find you running LT heart rate AND your biking LT heart rate. This will set your zones for futher training depending on your objectives. Trainign in Zones 1&2 (Freil) will not change your LT hearrate, it will instead make you more efficient at lower heart rates. In order to change or increase your LT heart rate, you need to lactate threshold training. That typically comes later in the season, but for people in their first 1 or 2 years of enudurance training, it's generally recommended that they simply continue working on their endurance base.
2006-12-31 4:21 PM
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Subject: RE: HEART RATE
When training for any triathlon, does everyone stay within the 3 disciplines? The reason I ask is, my son plays hockey, and I like to get out on the ice with him, after an hour of skating I am sore. I also know that I am not staying in hr z1 or z2. Mountain biking today my hr hit 187 at a very steep climb and my average hr was 137. Does this hurt my tri training? I enjoy the company of others when I'm running or biking, but it is difficult to tell someone that your not going to go as fast or as hard as them because you need to stay in Z1/2.


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