Heart rate training question

[ted]

So, I've taken the plunge and decided to train for the CRASH-B. I've decided to use the heart rate method using training bands (UT2, UT1, AT, etc.) and am on my fourth week in the intermediate intensity section. It seems as if the heart rate bands are too low for me as it just feels too easy. I used the C2 heart rate calculator to determine my heart rate ranges and then figured out what they should be for each training band.

My question is: Should I bump up the heart rates for each band a little to challenge myself or stick with what the HR calculator and training bands tell me I should be? While I don't want to overdo, I also don't want to under-do.

Thanks,

Ted

[Jamie Pfeffer]

I recommend increasing the intensity. Some people in my boat in college thrived with heart-rate training. I've never been that lucky. I've always done better by training according to my split for 500. It sounds as if your experience is similar.

Experiment with different metrics. You still have 4.5 months before the big race. That's still plenty of time to find a method that works for you.

Lots of luck. I look forward to reading about your training.

Best,
Jamie

[tbartman]

A few thoughts:

How sure are you of the HR bands? Do you really know your max HR and resting HR? Your max HR you can find on the erg pretty easily (start rowing at a moderate pace. Every 3 minutes reduce your split by 5 seconds and keep rowing. By 20-25 mintues or so, you'll be cooked! That last HR is your max). For your resting HR, as soon as you wake (but before you move), look over at your bedside clock. When the minute changes, start counting your pulse until the next time the minute changes. You might want to do this 3 days in a row. This will allow you to use the heart rate reserve bands (I don't know what calculator you are using).

What do you find "easy". If you are very fit, and your training plan is just UT2s and UT1s for now, you may find it unchallenging. Even ATs may not seem overly hard. If you are in good shape, you could ditch the UT2 workouts and substitute more ATs. You could also skip ahead in the training program. I had done months of work similar to the first month or two of the training program, so I decided to do weeks 5-8 twice each.

[ted]

Thanks, Jamie.

How do you determine your best split for 500m? Is it a matter of just rowing several 500s and using the best time? Guess I'm a little green with this approach.

Ted

I recommend increasing the intensity. Some people in my boat in college thrived with heart-rate training. I've never been that lucky. I've always done better by training according to my split for 500. It sounds as if your experience is similar.

Experiment with different metrics. You still have 4.5 months before the big race. That's still plenty of time to find a method that works for you.

Lots of luck. I look forward to reading about your training.

Best,
Jamie

[ted]

Thanks for your reply.

I haven't done anything as exacting as you suggest. Basically, I took my resting heart rate (upon waking up) and calculated my max HR using the C2 calculator. I then use those to determine my low and high HR for each band.

I guess this method isn't very accurate as I feel it's just not challenging enough.

I'll try your method and see if it doesn't bump up my heart rate for each band.

Ted

A few thoughts:

How sure are you of the HR bands? Do you really know your max HR and resting HR? Your max HR you can find on the erg pretty easily (start rowing at a moderate pace. Every 3 minutes reduce your split by 5 seconds and keep rowing. By 20-25 mintues or so, you'll be cooked! That last HR is your max). For your resting HR, as soon as you wake (but before you move), look over at your bedside clock. When the minute changes, start counting your pulse until the next time the minute changes. You might want to do this 3 days in a row. This will allow you to use the heart rate reserve bands (I don't know what calculator you are using).

What do you find "easy". If you are very fit, and your training plan is just UT2s and UT1s for now, you may find it unchallenging. Even ATs may not seem overly hard. If you are in good shape, you could ditch the UT2 workouts and substitute more ATs. You could also skip ahead in the training program. I had done months of work similar to the first month or two of the training program, so I decided to do weeks 5-8 twice each.

[Lincoln Brigham]

Max heart rate = all-nighter + dehydration + mass quantities beer + 90 degree temperature + 500 meter sprints with the damper set on "10"

Or so I'm told...