Heart Rate Training Blair Gorsuch, MS Exercise Physiologist/Wellness Director-IPMR Coach RC Training-Team Steam & BDI Training  Bl

Workouts  Based on:  Distance traveled—miles or minutes  Time involved--pace  Perceived Exertion  Degree of Physical Effort (intensity)  Heart Rate can tell you how hard you are exercising, whether you’re dehydrating too rapidly, whether you have recovered enough between intervals/workouts, & how fast you are using up energy stores!!!  HR monitorFULL can make TIME workouts COACH more effective  Time Efficient  Motivator  Fun/Variety  Accurately evaluate your performance  Gives a moment to moment response to change in activity  Allows you to adjust your training regimen FULL TIME COACH  HR monitors help the novice or injured athlete to stay at a level that will gradually build fitness  HR monitors help the well-conditioned athlete keep their training within “appropriate training” zones – “training smarter, not harder”  Threshold/Interval work—gives you an accurate reading of intensity w/o having to guess FULL TIME COACH  A HR monitor can be used to “hold you back” on easy days and ensure adequate recovery from a hard workout  During races/workouts—keeps you at or below your Anaerobic Threshold (AT) or from pushing yourself too hard on a hot/humid day Heart Rate

 Resting Heart Rate  Maximal Heart Rate—sport specific (body posture, degree of muscle mass involved)  Anaerobic Threshold (AT) Heart Rate Resting Heart Rate  First thing in the morning after lying quietly in bed for 5-minutes…take it in same position each time  A slower resting HR over time can indicate increasing fitness  An increasing resting HR may reflect overtraining, inadequate recovery, or possibly dehydration, emotional stress, poor sleeping habits, illness, poor nutritional status, or a combination of 2 or more of these… Monitoring Resting Heart Rate  Monday—HR = 62, Recovery Run-6 miles  Tuesday—HR = 60, Didn’t run….weather  Wednesday—HR = 62, 8-mile “EASY” Run  Thursday—HR = 72, ran 10-mile TEMPO As day progressed felt sore throat, weaker/fatigued. Next day flu symptoms progressing during day…Sat and Sun in bed entire day! VO2 Testing/Max Heart Rate VO2 for Selected Athletes  Athlete Event VO2 Max  Bjorn Daehlie Cross country skier 90.0  Miguel Indurain Cyclist (winner of Tour de France) 88.0  John Ngugi 5 times world cross country champ 85.0  Dave Bedford 10km World Record holder 85.0  1 mile in 3:54.6 84.4  Lance Armstrong Cyclist 84.0  runner (2:24:52) 78.6  Marathon runner (2:09:27) 78.5  Middle distance (1 mile WR) 77.0  Marathon runner (WR 1980) 73.0  Marathon runner (gold/silver medal) 71.0  Derek Clayton Marathon runner (WR 1969) 69.7 Aerobic vs. Anaerobic  AEROBIC—body uses oxygen to burn fat and/or glucose for energy.  O2 supply = O2 demand  Anaerobic—O2 supply O2 demand (AT); body uses glucose and lactic acid starts building up  Anaerobic Threshold (AT) & Lactate Threshold used interchangeably Heart Rate Response to Exercise  Increases with activity as does oxygen consumption…linear relationship

Maximal Heart Rate  Highest number of times your heart can contract in 1- minute  Estimate by taking 220 – age (in years)  Determine by testing  Sport specific—MHR is 10-15 bpm (5-6%) lower in swimming compared to & lower in cycling compared to running..but higher than swimming Heart Rate and Anaerobic Threshold (AT) Training  AT is a gradual transition…not an exact HR  Unfit -- AT may be 65-70% Max HR  Fit -- AT may be 85 to 90% Max HR  Very Fit -- AT may be over 90% of Max HR

 AT training  Increases body’s ability to metabolize lactic acid  Allows you to train harder---longer/recover faster  Sustain more work over longer amounts of time at lower heart rate values!!! Training Heart Rate Zones LEVEL THR% THRR RANGE

 I 60 – 70% ____ -- ____ beats/minute  II 70 – 80% ____ -- ____ beats/minute  III 80 – 90% ____ -- ____ beats/minute  IV 90 – 100% ____ -- ____ beats/minute  V 100+% ____ -- ____ beats/minute

 Zones 1 & 2 = Active Recovery/Aerobic/Base Building (75 – 80%)  Zone 3 = Aerobic/Anaerobic Threshold (AT)/Tempo Training (12%)  Zone 4 = Anaerobic/Intervals (8%)  Zone 5 = Anaerobic/Short Intervals/Hills/Races (2-5%) Heart Rate Response to Exercise  Changes as you become more fit; improved economy and efficiency  During submaximal exercise HR may be reduced 10-15 bpm as a result of conditioning…  V02 is reduced at submax levels as well  AT shifts upward  Perceived Exertion is reduced  Max V02 remains relatively unchanged Running Comparison Cycling Test Comparison HR/V02 comparison

T1 T5 T1 T5

Pace/mile Heart Rate (bpm) Heart Rate (bpm) V02 (ml/kg/min) V02 (ml/kg/min)

7:00 - 7:30 126 122 41 35.4

6:00 - 6:15 147 140 47.6 44.1

5:35 - 5:45 155 148 51.9 50.2

5:20 - 5:35 163 154 60.5 53.2

5:10 - 5:20 171 161 62 56 Iron War 1989—Scott vs. Allen Mark Allen—test run  AT heart rate = 162 bpm  Pre-season…5-miles…average pace = 6:45 at 162 bpm

 2 months training…5-miles average pace = 5:55 at 162 bpm---1-minute per mile faster while maintaining same heart rate Recovery Heart Rate  HR can be used to determine appropriate recovery during Zones 3, 4, and 5 workouts.  Time  Heart Rate  Time & Heart Rate

HR to Monitor Overtraining or Lack of Recovery  E.G., an interval session…HR at standard effort 170-180 bpm at a hard effort level  If not recovered, the same level of effort may correspond to a HR of 150-160 bpm.  Good sign body is not ready for a hard session if HR is lower for same perceived effort… Elevated Heart Rate

 HR may be high with a minimal effort after illness/injury  Back off pace for a few days until they match…perceived exertion should match HR  Monitor resting heart rate first thing in morning as well Cardiac Drift/Creep HR going to fast for the pace you’re running  Reason: sending oxygen to muscles is not always the only job the heart has to do…  Maintain body temperature, dehydration, bonk (inadequate fuel reserves)  Ingrid KristiansenEXAMPLE (world record holder) used her monitor in a 10K race when she wanted to break 33 minutes. Race day was hot/humid & her monitor alerted her that she couldn’t hold record pace under those conditions so she adjusted her pace and won the race without “blowing up” the last few miles…She won a hot Marathon in 1989 (2:24.33) again adjusting pace relative to the heat/HR. Variations in Heart Rate  Fever  Coffee  Lack of sleep  Electrical interference  Slippage/poor contact  Use it intelligentlyDon’t —begive a yourself Slave a grace to zone HR of several extra bpm—use common sense & make sure workout meets the objective  Sometimes watch/pace is better guide  Perceived exertion, sometimes better to listen to head instead of heart  Coaches goal to have runners train and race consistently  Remember it’s far better to be slightly undertrained than barely over trained…the health & injury fairies await in this later category

TRAIN SMARTER!

Blair Gorsuch, MS [email protected]