Yet another heartrate question

[afolpe]

I erg principally as cross training for another sport, surfski (a long skinny racing kayak). I've done about 5 million meters over the past 3 years or so, and have recently been experimenting with a HRM, using the attachment for the PM2. I tend to do between 8-12K, about 4-5x/ week. I also do some cycling and paddle on the weekends.

I'm 40, with a resting HR of 46. The highest number I have ever seen on the HRM was 189, which seems like a pretty reasonable max HR for someone my age (and I felt like I was about to pass out, so if my real max is higher, I don't want to know about it...). Without worrying about HR, I will typically do my 10K workouts at about 1:59-2:03/500 (PR 1:54/500). I do very few 2K's (PR 6:58) and will often throw in a bit of fartlek type stuff.

I never thought of these 2:03/500 sort of sessions as especially taxing at all, but I have discovered to my shock that I am running in the 160's on them, sometimes even into the low 170's as I dehydrate and heat up towards the end. This should be my "anaerobic zone", but I don't feel like I'm pushing it at all, really. When I have tried keeping my HR below 150 (aerobic zone), I barely feel like I am doing anything, and my paces are around 2:10 or more, which is pretty awful. When I push a little harder, like 1:58/500 for 10K, I run well into the 170's, but still feel like this is basically an aerobic effort. Only if I raise my pace to sub 1:50-2 do I start to feel "anaerobic".

So, how the heck do I start to integrate this HR information into my training? Or should I just ignore it and do whatever feels good?

Andrew

[Citroen]

So, how the heck do I start to integrate this HR information into my training? Or should I just ignore it and do whatever feels good?

Andrew

That was my thought, so I bought a Suunto T6 and a copy of Eddie Fletcher's guide for the T6.

http://www.concept2.co.uk/training/suunto.php is an early abridged version of his training guide.

http://www.suunto.com/media/suunto/manu ... _26eff.pdf
http://www.suunto.com/media/suunto/manu ... _13665.pdf

I measured resting HR at 45 on Sunday. MaxHR is 186. I'm 43.

[afolpe]

Thanks.

That looks interesting, but perhaps a little more complicated than I have the time or inclination for. I'm also not sure I want to shell out more money right now for training stuff.

As you have used the T6, has it given you any insight into how to just use the HR data by itself? There is somewhere I know of where I could get my VO2 measured- I'd do this if I thought it would help me understand how to use the HR data.

Andrew

[mischa]

When I got my VO2 test, they gave me the heart ranges it would be best to train at and what my AT heart rate was. We got these done periodically in the training program (PMax on the C2 website) and they were great training tools since the program was set up to use them.

Depending on how much information they give you, I think it would be a useful tool for someone training on their own too.

Mischa

[TomR]

Andrew--

Your longer rows sound like they're "aerobic." The paces look as though they're in the UT1 training band ("intense aerobic"). I'm not knowledgeable enough to go into gory detail, but just because you see a higher HR from drift (as a result of dehydration, for ex) doesn't mean you've gone "anaerobic."

There have been numerous debates on this site and the UK site about HR training: Is HR a reliable guide? How long into the workout do you measure HR to determine the training band? If HR goes out of the "band," do you slow down to keep your HR in the band or do you keep going and not worry about drift? Different experts offer different opinions. Some v. fast guys ignore drift. Some won't exceed their HR caps.

I'd say, if the workouts feel reasonably comfortable, don't let HR spook you. You also might want to search previous threads here and in the UK to get a flavor for the back-and-forth on this topic.

Tom

[TomR]

Andrew--

This is a good thread:

http://www.concept2.co.uk/forum/viewtop ... ng&start=0

It's got experienced coaches and rowers discussing pace v. HR for training.

Tom

[RowtheRockies]

Andrew,

My HR drifts about 10-12 points by the end of a session. I have a HR training book that states tha HR can drift as much as 15 points. I believe it also states you should use your Avg. HR for the session as a guide so I would not worry about the drift.

Rich

[afolpe]

thanks, guys. all very helpful.

andrew