heart rate guided training for endurance athletes darrin bright, md max sports medicine institute
TRANSCRIPT
Heart Rate Guided Training for Endurance Athletes
Darrin Bright, MDMAX Sports Medicine Institute
Overview Epidemiology Training Zones Physiology Performance Training
Epidemiology 50,000,000 adult runners in US 720 Marathons Columbus 16th Largest 518,000 Marathon Finishers in 2011
2.2% increase from 2010 (9.9% in 2009 & 8.6% in 2010) 59% Male 41% Female
Gender Difference Male average age 39.6 (4:15:54 average time) Female average age 36.0 (4:40:53 average time)
Training Zones Zone 1: Active Recovery
Easy aerobic activity Zone 2: Aerobic
Long Slow Distance Zone 3: Tempo
Comfortably hard Zone 4: Interval
Introducing anaerobic intensity Zone 5: Maximum Capacity
High anaerobic
Training Zones Most endurance athletes
spend nearly all training workouts in upper zone 3
Training never, never land Not hard enough to become
race fit Not easy enough to recover
and rid body of fatigue
Train Smarter … Not Harder What is your GOAL? Over-training Prevent Injury Maximize Performance Determine Training Pace
Perceived exertion Percentage of targeted race
pace Heart Rate Zones
Maximum Heart Rate
MHR Determined by: Genetics Age NOT fitness level
Calculated by: VO2 max testing
Maximum Heart Rate Estimated by:
Straight Estimate % (220-age) Conservative Example: 70% of 200 bpm = 140 bpm
Karvonen formula RHR + % (MHR-RHR) More aggressive Example: 60 bpm + 70% (200-60) = 158 bpm
VO2max Testing
Measure Individual Exercise Physiology
Determine Maximum HR Prescribe Accurate
Training Zones Maximize Performance
Endurance Physiology Key Parameters of Aerobic Fitness
Maximal Oxygen Uptake (VO2max )
Running Economy Lactate Threshold
Maximal Oxygen Uptake - VO2max
Defined Maximum amount of oxygen
consumed by the body during one minute of exercise
Maximum ability to deliver oxygen from the air to the exercising muscles
Maximal Oxygen Uptake - VO2max
Determinants of Maximal Oxygen Uptake Cardiac Output Oxygen Carrying Capacity Skeletal Muscle Mass
& Oxygen Utilization
Maximal Oxygen Uptake - VO2max
Cardiac Output Stroke Volume X Heart Rate
Adaptations of Training Increased Cardiac Output
Increased Plasma Volume Increased Stroke Volume Maximal Heart Rate Unchanged
Runner’s Bradycardia
Maximal Oxygen Uptake - VO2max
Oxygen Carrying Capacity Red Blood Cells Hemoglobin Erythropoietin Extraction
Maximal Oxygen Uptake - VO2max
Skeletal Muscle Mass & Oxygen Utilization Aerobic enzyme activity Free fatty acid metabolism Capillary density
Running Economy Defined
Oxygen uptake required by a given exercise intensity
Considerable variability among athletes
Running Economy
Affects of Training on Running Economy Higher values seen with
Typical / Comfortable pace Older more experienced runners Higher weekly miles
Improvements take time in trained athletes
Running Economy
Methods for Improving Varying training pace Resistance Training Improve technique Possibly improve elasticity / flexibility
Lactate Threshold (LT) Defined
Exercise intensity at which blood lactate levels increase above resting levels.
Specific to exercise task
Lactate Threshold
Lactate Threshold Training at LT allows high
intensity stimulus without lactate accumulation that decreases training duration
Sources of Energy
ATP is the Energy Three Source of ATP
Creatine Phosphate Anaerobic Glycolysis Oxidative Phosphorylation
Energy Metabolism
Creatine Phosphate Minimal Amounts Stored in Cell Very Rapid Reaction Short Bursts of Speed or
Power (10 seconds or less)
Energy Metabolism
Anaerobic Glycolysis Utilizes local glycogen stores Supplies energy for 1-3 minutes Lactic Acid is formed as byproduct
Energy Metabolism
Oxidative Phosphorylation Utilizes Glucose and Free Fatty Acids Exercise greater than 1 minute
Energy Source Based on Distance
Take Home Points Train Smarter…Not Harder! Determine your unique physiology Commit to HR based training
Thank You