HR Training Zones / Base Training.


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11/02/2004 at 12:20

how are you handling 'periodisation' for austria?

i was planning to carry on doing mega miles aerobically (3 or 4 hours a night) running and cycling, with swim and gym in the daytimes, and then throw in speedwork from mid march
11/02/2004 at 12:21

how are you organising yours, out of interest?
11/02/2004 at 12:32
I started my winter preperation early (long slow stuff)so i could start my speedwork early. This is due to the divisonal road race champs being on my door step and as our team is running it i need to perform.

Im going to have to carry the fitness over to my preperation for Austria which should'nt be a problem!
11/02/2004 at 12:41
My training is based alot around HR and how i feel. I try to get a race in at least once a month to stop getting stale!
11/02/2004 at 12:46
i read some articles by dan ----- or ed ------, the quintana roo guy anyway

the gist was that anaerobic stuff takes three months or so to get back, and mega aerobic stuff for the rest of the time is arguably the best way to go

so i've been doing that since mid-october

will be interesting to see how it goes when i start putting the 'quality' work back in
11/02/2004 at 12:47
if it doesn't work, then i wont try it again next year!
11/02/2004 at 13:53
Ive not looked at my sports science notes for a long time as i only coach myself though i will try to explain one thing.

The term 'big strong heart' comes from the fact that the right atrium of the heart increases in size due to low level exercise(big) and it becomes strong from what you would say was 'quality'(speedwork) exercise. Strong is the thickness in the walls of the atrium.
It is difficult to train the heart to become big if you are training hard at the same time (making the heart strong)
cougie    pirate
11/02/2004 at 14:10
I've got a big left Ventricle (ooer) due to cycling apparently. How does that fit into things JLK ?

(cougie desperately tries to remember his O-level Biology drawings. Nope. All I can remember is the amoeba. Dot dot dot)
11/02/2004 at 14:30
thats alright then innit, it completeley squares with the approach of only doing aerobic stuff now, then bringing in intervals etc later
11/02/2004 at 14:31
and the crudely drawn kn*b on the blackboard, cougie?
11/02/2004 at 14:38

Although there is no such thing as a perfect estimate, there is a better formula for calculating max hr in runners. It's in 'Heart Rate Monitor training for the Compleat Idiot'. You can get it from Amazon, but note the spelling of COMPLEAT.

Anyway, using that calculation (205 minus half your age), your max hr is 188

Now subtract your resting hr


now we multiply 140 by the %

so 140 x .6 =84
140 x .65=91
140 x .7 =98
140 x .75=105
140 x .8 =112
140 x .85=119
140 x .9 =126
140 x .95=133

finally, to get your zones, add your resting hr on again.

Your zones are as follows
60-65% 132-139 bpm
65-70% 139-146
70-75% 146-153
75-80% 153-160
80-85% 160-167
85-90% 167-174
90-95% 174-181

Just to throw a spanner in the works, some people have an actual max hr which is up to 20bpm different from the formula calculations, so it is advisable to do a max hr test- mind you, I haven't got round to doing one yet!
11/02/2004 at 14:40
pfft that's still based on averages

its like saying 'the common belief that everybody is 5 foot 8 is patently silly - actually men are all 5 foot 10 and women are all 5 foot 6'
11/02/2004 at 14:41
lol, which is a curmudgeonly way of saying i agree with you about the max HR test
11/02/2004 at 15:01

Although I haven't done a max hr test, I do need to get round to one soon. If anything, I'm beginning to suspect that my max hr may be lower than the one I got from the formula, as I have only got within 10 beats of it once, and that was during a race, when I was really pushing it.
11/02/2004 at 15:36
If you are serious about training with a Hr monitor then the only way to get your zones or levels is to get a max test. These estimates are a load of B......'s most of the time.

Ive had a max test and it was 17 beats lower than the 220- your age C..p!!!!
cougie    pirate
11/02/2004 at 15:37
I've seen a different one in a Sally Edwards book that took account of sex and your weight. I'll look it up and post later.
11/02/2004 at 15:42
Again! that will be an estimate and working in 10% tolerances this would not be accurate enough!!

Unless Sally Edwards offers a service where she comes round to your house with the equipment required?!!

A Lab!!!!!!
Bouncing Barlist    pirate
11/02/2004 at 15:48
Thanks TFF
cougie    pirate
11/02/2004 at 16:06
I know. But if we try it for size and see how it compares to our tested heart rates, it'd be better than that silly 220 idea.

Sillier title for a mag too. Read the bike review in there this month - they talk of rubbing the bikes ears on the road through sweeping bends or summat. What the heck is that all about ? Nutters.

Deffo recommend Pete Reads blue book.
I think it tells you how to do a MHR test in there.
11/02/2004 at 16:16
Is that THE Peter Reid? Or some guy who's called Peter Read?

Anyway Peter Reid is the Man!!

Mmmm!! Cant think why i said that? but he is bloody fast!!!

That guy who tests the bikes in 220 does seem like a dork! Im gonna have to ask my friend who is a Pro all about him?!
I think it says in there somewhere that he is a former National Champ!!
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