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Heart Rate Guided Training for Endurance Athletes

Heart Rate Guided Training for Endurance Athletes. Darrin Bright, MD MAX Sports Medicine Institute. Overview. Epidemiology Training Zones Physiology Performance Training. Epidemiology. 50,000,000 adult runners in US 720 Marathons Columbus 16 th Largest

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Heart Rate Guided Training for Endurance Athletes

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  1. Heart Rate Guided Training for Endurance Athletes Darrin Bright, MD MAX Sports Medicine Institute

  2. Overview • Epidemiology • Training Zones • Physiology • Performance Training

  3. 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)

  4. 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

  5. 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

  6. 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

  7. Maximum Heart Rate • MHR Determined by: • Genetics • Age • NOT fitness level • Calculated by: • VO2 max testing

  8. 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

  9. VO2max Testing • Measure Individual Exercise Physiology • Determine Maximum HR • Prescribe Accurate Training Zones • Maximize Performance

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

  11. 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

  12. Maximal Oxygen Uptake - VO2max • Determinants of Maximal Oxygen Uptake • Cardiac Output • Oxygen Carrying Capacity • Skeletal Muscle Mass & Oxygen Utilization

  13. 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

  14. Maximal Oxygen Uptake - VO2max • Oxygen Carrying Capacity • Red Blood Cells • Hemoglobin • Erythropoietin • Extraction

  15. Maximal Oxygen Uptake - VO2max • Skeletal Muscle Mass & Oxygen Utilization • Aerobic enzyme activity • Free fatty acid metabolism • Capillary density

  16. Running Economy • Defined • Oxygen uptake required by a given exercise intensity • Considerable variability among athletes

  17. 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

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

  19. Lactate Threshold (LT) • Defined • Exercise intensity at which blood lactate levels increase above resting levels. • Specific to exercise task

  20. Lactate Threshold

  21. Lactate Threshold • Training at LT allows high intensity stimulus without lactate accumulation that decreases training duration

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

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

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

  25. Energy Metabolism • Oxidative Phosphorylation • Utilizes Glucose and Free Fatty Acids • Exercise greater than 1 minute

  26. Energy Source Based on Distance

  27. Take Home Points • Train Smarter…Not Harder! • Determine your unique physiology • Commit to HR based training

  28. Thank You

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