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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 ... – PowerPoint PPT presentation

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Title: Heart Rate Guided Training for Endurance Athletes


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 (41554 average time)
  • Female average age 36.0 (44053 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
  • Runners 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
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28
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29
Take Home Points
  • Train SmarterNot Harder!
  • Determine your unique physiology
  • Commit to HR based training

30
Thank You
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