Category Archives: diet

Improve your endurance by knowing what affects your heart rate

This excerpt is from the author of Heart Rate Training. It’s published with permission of Human Kinetics

One of the most valuable long-term pieces of information you can gather is resting heart rate. When you wake up each morning, take a minute to get an accurate resting heart rate and keep a log. You’ll find this an invaluable tool, providing feedback on injury, illness, overtraining, stress, incomplete recovery, and so on. It is also a very simple gauge of improvements in fitness. We know athletes who have gathered resting heart rate data for years and in a day or two can identify a 1 or 2 bpm elevation that precedes an illness or a bonk session. Some newer heart rate monitors have the capacity for 24-hour monitoring.

Several factors affect heart rate at rest and during exercise. In general, the main factors affecting heart rate at rest are fitness and state of recovery. Gender also is suggested to play a role, albeit inconsistently (more about this later). In general, fitter people tend to have lower resting heart rates. Some great athletes of the past have recorded remarkably low resting heart rates. For example, Miguel Indurain, five-time winner of the Tour de France, reported a resting heart rate of only 28 bpm. The reason for this is that, with appropriate training, the heart muscle increases in both size and strength. The stronger heart moves more blood with each beat (this is called stroke volume) and therefore can do the same amount of work with fewer beats. As you get fitter, your resting heart rate should get lower.

The second main factor affecting resting heart rate is state of recovery. After exercise, particularly after a long run or bike ride, several things happen in the body. Fuel sources are depleted, temperature increases, and muscles are damaged. All of these factors must be addressed and corrected. The body has to work harder, and this increased work results in a higher heart rate. Even though you might feel okay at rest, your body is working harder to repair itself, and you’ll notice an elevated heart rate. Monitoring your resting heart rate and your exercise heart rate will allow you to make appropriate adjustments such as eating more or taking a day off when your rate is elevated.

These same factors of recovery and injury also affect heart rate during exercise. The factors that elevate resting heart rate also elevate exercise heart rate. If you’re not fully recovered from a previous workout, you might notice, for example, at your usual steady-state pace, an exercise heart rate that is 5 to 10 bpm higher than normal. This is usually accompanied by a rapidly increasing heart rate throughout the exercise session.

An extremely important factor affecting exercise heart rate is temperature. Warmer temperatures cause the heart to beat faster and place considerable strain on the body. Simply put, when it is hot, the body must move more blood to the skin to cool it while also maintaining blood flow to the muscles. The only way to do both of these things is to increase overall blood flow, which means that the heart must beat faster. Depending on how fit you are and how hot it is, this might mean a heart rate that is 20 to 40 bpm higher than normal. Fluid intake is very important under these conditions. Sweating changes blood volume, which eventually can cause cardiac problems. The simplest and most effective intervention to address high temperature and heart rate is regular fluid intake. This helps to preserve the blood volume and prevent the heart from beating faster and faster.

Another important factor affecting exercise heart rate is age. In general, MHR will decline by about 1 beat per year starting at around 20 years old. Interestingly, resting heart rate is not affected. This is why the basic prediction equation of 220 – age has an age correction factor. As a side note, this decrease in MHR often is used to explain decreases in .VO2max and endurance performance with increasing age, because the number of times the heart beats in a minute affects how much blood is moved and available to the muscles. We have coached and tested thousands of athletes, and the general trend is that athletes of the same age who produce higher heart rates often have higher fitness scores. However, your MHR is what it is, and you cannot change it. Don’t obsess over it.

A final factor is gender. Recent studies have suggested a variation in MHR between males and females. However, the data are inconclusive with the calculations resulting in lower MHRs for males versus females of the same age, while anecdotal reports suggest that the MHRs are actually higher in males. In general, females have smaller hearts and smaller muscles overall than males. Both of these factors would support the conclusion of a higher MHR in females, certainly at the same workload. We have to conclude that the jury is still out on the gender effect.

Five training phases for triathlon success

It’s not often I can do this but the following is an excerpt from an upcoming book (currently only available as a pre-order), Triathlon 101 (Human Kinetics, due out March, 2009). In this updated edition reprinted with permission from Human Kinetics, Triathlon 101, you’ll learn the five training phases for triathlon success.

“Training in phases, or cycles, has long been considered the best way to condition the body to the rigors of endurance exercise safely and effectively,” says Mora. “Each phase has a very specific High-Tech Cycling book coverobjective, and the workouts are thoughtfully designed to fulfill that objective.” Mora suggests beginners approach training in five phases:

Initiation phase.
Specifically for beginners, the initiation phase allows the body to learn a new activity never or rarely performed before. Depending on the level of experience, this phase could take up to three months. “This phase may try your patience because you’ll be learning at least one activity that you’ve never attempted before,” Mora notes. “It is a time for your body to adapt gradually to new activity and to overcome the inevitable discomforts that go with triathlon training.”

Base phase.
This phase creates a foundation of training with gradual, safe adaptation to a physical activity and consists mainly of long workouts done at a slow pace. According to Mora, the focus of this phase should be on gradual increases of the length of workouts of no more than 10 percent per week, a rule that is especially crucial for running and helps in avoiding common overtraining injuries. This phase can last from three to six months, depending on current conditioning, skills, and the distance being trained for.

Speed and technique phase.
This phase increases the pace you can maintain and the efficiency of your exercise. According to Mora, the speed and technique phase is for those who have already run a few races and would like to hone their skills. However, for those running a triathlon for the first time, Mora recommends dismissing any expectations of finishing in a certain time and instead focusing on simply finishing the race.

Race simulation phase.
This phase helps boost race-day confidence through completing workouts similar to those done on the day of the event. According to Mora, many first-time triathletes have questions about transitioning from one sport to the other and the transition’s effects on the body. Race training improves performance on race day and provides the confidence needed for race day. “Workouts known as bricks combine two sports in a single session and are instrumental to any racing success,” Mora explains. “If you complete workouts that simulate what you will be experiencing during a race, the shroud of mystery surrounding your upcoming first triathlon will soon begin to evaporate.”

Tapering phase.
Tapering involves a period of decreased activity in the days or weeks before an athletic event. According to Mora, tapering allows the body ample time to recover from the previous months of training and refresh the muscles in order to be primed for racing. “Although there is much debate about the ‘perfect’ tapering schedule, it really depends on how fast your body recovers from training, how long you’ve been training, and what you are training for,” Mora says. “And although there may be some disagreement about how to taper, experts do concur that you need to taper in order to perform your best.”

“Hailed as a must-read for triathlon rookies, Triathlon 101 covers all the steps necessary for triathlon training. The updated edition also offers new chapters on what to expect on race day, information on off-road triathlons, and information on recovering to compete again