Protein Requirements Are Elevated in Endurance Athletes after ...
Heart Rate Guided Training for Endurance Athletes
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Heart Rate Guided Training for Endurance Athletes
Darrin Bright, MDMAX 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 (4:15:54 average time) Female average age 36.0 (4:40:53 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
Runner’s 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 Smarter…Not Harder! Determine your unique physiology Commit to HR based training
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Thank You