2 replies to this topic

[valelova]

Hey,

 

does anyone has any experience with HEART RATE based training?

 

Lately i am competing in Olympic sprint triathlons and Half ironmans. Now i did concooni lab testing for both running and cycling. so i have my heart rate zones.

 

Any1 has any experience with heart rate based training? or has a good training regime?

 

 

My first thing to fix is strenght in my legs, at the university they said its my biggest problem, at 80kg I finished at about 380Watts wich is about 4.75watt/kg. (this is above average) but still other things were much better, thats why i want to work on my strenght. 

 

For strenght i have a super training programm for once a week for leg strenght. But not sure how to combine zones with strenght etc. How much rest etc. 

I have very good regeneration, currently 27years old, i work in a sport nutrition shop, so i get all the supplements very cheap, so its no problem for me to eat 40-50grams of glutamine per day, etc.

 

please any advice how to set trainings per week, how much ZONE5 how much ZONE2 etc. 

 

btw. i got plenty of time, i can train everyday 3-6hours if needed no problem.

 

lets see if there are some triathlon entusiaasts in this forum:)

 

best regards.

[Oakman]

Well, I can say I do HR based exercise, and have for about 2 years. No triathlons or anything, just good old day-after-day exercise, an average week is cycling 2 days, gym 3 days, 2 days rest.  I'm decades your senior, but in pretty good shape.  I use a full time HR monitor, for example, here's my last ride this week, HR-wise, length 2.25hr, approx. 30 miles. For some reason I can't include pics, they will not upload, but anyway. This was a fairly easy ride as I was with a slower friend.

 

127 bpm ave     160 bpm max

 

5       9:45     >140bpm

4  1:00:42   ><120-140bpm

3  1:08:44   ><100-120bpm

2       5:15

1       2:27

 

[sbr]

If you are willing to invest in a power meter, power-based training is generally recognized as more effective for the cycling portion of triathlon.

 

My experience:

I've tried both HR and powermeter methods for cycling training for triathlon events.  I find that power-based training is more reliable.  Heart rate can vary a lot depending on fatigue level.  For the same power, heart rate can be 145 or 160 depending on how I'm feeling, how much I've eaten, how much sleep I got, etc.

 

(However, in racing I find that heart rate is very helpful in longer 70.3 and 140.6 races to avoid pushing too hard on the bike.)

 

Good luck.