Heart Rate Guided Training for Endurance Athletes

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Heart Rate Guided Training for Endurance Athletes

• Darrin Bright, MD
• MAX Sports Medicine Institute

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Overview

• Epidemiology
• Training Zones
• Physiology
• Performance Training

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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 (41554 average time)
• Female average age 36.0 (44053 average time)

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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

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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

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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

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Maximum Heart Rate

• MHR Determined by
• Genetics
• Age
• NOT fitness level
• Calculated by
• VO2 max testing

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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

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VO2max Testing

• Measure Individual Exercise Physiology
• Determine Maximum HR
• Prescribe Accurate Training Zones
• Maximize Performance

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Endurance Physiology

• Key Parameters of Aerobic Fitness
• Maximal Oxygen Uptake (VO2max )
• Running Economy
• Lactate Threshold

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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

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Maximal Oxygen Uptake - VO2max

• Determinants of Maximal Oxygen Uptake
• Cardiac Output
• Oxygen Carrying Capacity
• Skeletal Muscle Mass
• Oxygen Utilization

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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
• Runners Bradycardia

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Maximal Oxygen Uptake - VO2max

• Oxygen Carrying Capacity
• Red Blood Cells
• Hemoglobin
• Erythropoietin
• Extraction

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Maximal Oxygen Uptake - VO2max

• Skeletal Muscle Mass Oxygen Utilization
• Aerobic enzyme activity
• Free fatty acid metabolism
• Capillary density

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Running Economy

• Defined
• Oxygen uptake required by a given exercise
  intensity
• Considerable variability among athletes

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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

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Running Economy

• Methods for Improving
• Varying training pace
• Resistance Training
• Improve technique
• Possibly improve elasticity / flexibility

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Lactate Threshold (LT)

• Defined
• Exercise intensity at which blood lactate levels
  increase above resting levels.
• Specific to exercise task

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Lactate Threshold
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Lactate Threshold

• Training at LT allows high intensity stimulus
  without lactate accumulation that decreases
  training duration

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Sources of Energy

• ATP is the Energy
• Three Source of ATP
• Creatine Phosphate
• Anaerobic Glycolysis
• Oxidative Phosphorylation

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Energy Metabolism

• Creatine Phosphate
• Minimal Amounts Stored in Cell
• Very Rapid Reaction
• Short Bursts of Speed or
  Power (10 seconds or less)

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Energy Metabolism

• Anaerobic Glycolysis
• Utilizes local glycogen stores
• Supplies energy for 1-3 minutes
• Lactic Acid is formed as byproduct

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Energy Metabolism

• Oxidative Phosphorylation
• Utilizes Glucose and Free Fatty Acids
• Exercise greater than 1 minute

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Energy Source Based on Distance
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Take Home Points

• Train SmarterNot Harder!
• Determine your unique physiology
• Commit to HR based training

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Thank You