HEART RATE TRAINING

[Kristian]

Hi Guys, it's awesome to see the Team doing so well.  I guess I could have asked this question to any of the Pro’s but thought it best posted in the General Training as I am really interested in knowing other opinions about this.  I am currently training with a guy who swears by heart rate training.  I have been using one for years and understand a little about it.  My question is about creating endurance.  What I know is if I train within my threshold I will burn more fat (aerobic training) however I always feel more comfortable training and competing higher at around 165 -170 bpm.  My threshold is 138 (I’m an old bloke).  I feel that by training within my threshold all the time I’m not creating a bigger endurance engine (maybe I am).  I feel like I’m able to run longer, ride further, effortlessly but I don’t seem to be speeding up.  Do I mix it up, anaerobic and aerobic training?

The other question is I have noticed in a few photos some of the Pros wear heart rate monitors while competing.  I’m interested to know how this is used.  I understand reading my own heart rate but is this used as an indication to go harder or to slow etc during racing.  EVERY TIME I race I hold back, every time.  My biggest fear is that I’ll run out of fuel and have to stop my race BUT every time I finish a race I have more energy.  I have been known to sprint the last few K’s of a half marathon because I have way more energy left.  Can using a heart rate monitor while racing assist by giving me the information that I have more in me?


Thanks Kristian

[vinnie]

Hi kristian,

I will let Scott explain you all the phisiology of your question,

But something you have to consider is that the humam body is not a mathematical equation, heat, stress, hydration all affects us and HR. Few years ago I would use the HRM in 100% of my sessions, if I went out training without it, I felt like I was naked. It helped to develop the feel on how I felt within certain ranges, and to realize that racing can be totally different, I recomend to use it as a tool to learn with yourself but if you get extremely into the numbers, than training is going to be another stressful task in your life. I totally understand that there are people who really enjoy all the science and numbers in training, but in my opinion is much better to go out, ride 2hour at a moderated but sustainble pace than chase 145-152 for 2 hours, and there are days where this range is going to be either too easy or too hard, but if you go with feel, its always the same feel, only the speed that changes according to how rested/fit you are on a given day.

Hope that helps a bit, keep using the HR but don´t be a slave to it, and you should come to the camps, you learn a lot from every different athlete.

Vinnie

[Kristian]

Hey Vinnie, that's awesome information and thanks for your time.  I often blast around the Park here in Shanghai, there are a few left but this one is 6.5km and is a good ride and ferry ride across the river from my place but I do it 3-4 times a week.  I stay in the threshold then I just go after about an hour.  My comfort pace is always faster and I feel good there, I can usually tell from my breathing within 5 beats where my heart rate is now so I'm learning like that.

I am booked into the first pre Singapore camp in Thailand and I can't wait.  I'll probably do a pre Laguna camp too but I haven't book either the event or the camp.  I have committed to this current trainer but am seriously considering training with you guys.  I noticed on the site Scott manages this and I'll use the camp to get more info on that too.  Thanks again.  Kristian

[vinnie]

Hi kristian, good to hear you are booked at the camp, I might be at the second camp 9-12aug.

One thing you mentioned (twice actually) and I think most of my team mates are going to agree with me is to do your sessions finishing it harder than you have started, you sould negative splits most of your training, unless there is a specific workout for example a swim start pratice when you must go hard than shift into race pace. Your comment on finishing a Half very strong is actually a great thing, when you are running faster than everyone around you, it kills any pain you might be feeling, it feels easier to overtake than to be overtaken. So keep racing this way, it brings much more positive thoughts during the race if you are "the hunter" than if you kill yourself on the bike and become "the hunt".

Write down all questions on training and racing, and take it to the camp, ask the coaching staff there and the pro athletes that might be around, after all, in my opinion the lessons you take home  from the camps are much more important as you will apply that for a long time.

Cya around,
Vinnie

[Scott]

Hi Vinnie & Thanks for providing Kristian with some very sound advice.
Kristian has just completed our weekend camp at Bor Saen and I am sure will have plenty to add now he has seen the practical side of your explanation together with my input from seeing him in action this weekend.
We discussed at length the advantages and disadvantages of regular HR monitor use together with an over emphasis on the scientific approach to your long training and then applying it to your racing. Some very interesting results of course- but importantly our simplified, practical and personal approach of team TBB seemed to make the most sense and still provide the basis for the best result !!!
I will leave Kristian to send his post camp thoughts and how he sees it working for him in the future as I am sure we all will see plenty of him around our camp and at races throughout Asia.
Well done Kristian on a great camp !