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 Steve Prefontaine 1 mile in 3:54.6 84.4 Lance Armstrong Cyclist 84.0 Joan Benoit Marathon runner (2:24:52) 78.6 Bill Rodgers Marathon runner (2:09:27) 78.5 Sebastian Coe Middle distance (1 mile WR) 77.0 Grete Waitz Marathon runner (WR 1980) 73.0 Frank Shorter 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 running & 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 Boston 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].