HRM training for beginners

[teigyr]

I hope I'm not duplicating this question and I've looked for answers by websearching!

I just got a HRM. After reading some posts here and by looking at articles, I am learning the various ranges for exertion and recovery. What I'm not finding, however, is a decent training plan involving these ranges and multiple sports.

For example, I cycle 2-3 times a week and my long ride day is up to 55 miles. I am just starting to run and I'd like to do that 2-3 times a week (at least) if not 3-4. I go to spin class about once a week and I need to get back to doing weights. Some days I do more than one thing -- like I'll ride in the morning and run in the evening.

How do I develop a training plan involving the correct intensities and the correct recoveries? It seems like a huge logic puzzle! ie if I do a hard ride on sunday, does that mean that any sport on monday has to be recovery? Or does not every endurance/steady day have to be followed by a recovery day?

I do have a Tri book that might have some of the answers but I'm not swimming (yet) so I don't know if that counts. I have checked the BeginnerTriathlete site along with some other running and cycling sites.

Thanks :D I hope this wasn't too complicated. It sure FEELS complicated but I've heard there are so many benefits to this that I want to try it.

[Veronica]

I vary my workouts more by the type of workout then by heart rate.

For example, I'm doing an intense leg workout at least once week. It's all big ring/12 work. The day after I either take off or do an easy spin. The day before I may do a fast paced ride of forty miles or so. But I won't do this leg workout after doing a long ride with a lot of climbing.

For me it's more about what I've asked my muscles to do rather than HR.

V.

[han-grrl]

Congrats on your new toy!

Training with HR needs to be combined with rate of perceived exertion, as HR's can vary from day to day.

I have been asked this question many many times, and the answer is the same - i need to do a proper evaluation to really give you an answer. I suggest reading Joe Friel and Chris Carmichael to get started.

Have fun!

Hannah

[teigyr]

Veronica - that makes sense but with me, it seems like everything is lower body workout :o I know I need to work on my core and upper body a LOT more. Do you differentiate, then, between a fast flat ride and a hilly ride? Or is it all in what gear you ride in?

Hannah - what of their writings would you recommend? I looked at both websites and there are books but I wasn't sure what would pertain to me. Should I order something? Or are there writings on the web I should look for?

I can see how complex this all is! For example, I know you can burn fat differently (I think?) depending on what level you are doing. I also know that by keeping an activity at a certain level, you can go longer. I also read that by watching it during recovery rides/runs you can recover better because it's common to step up the riding/running because you're used to going faster. Piecing it all together, however, is making my head hurt!!!

[Veronica]

. Do you differentiate, then, between a fast flat ride and a hilly ride? Or is it all in what gear you ride in?


Yes, but I'm not training to race, just to finish some hard rides.

I find I can do a flat, fast ride and then the next day do hills or big ring work.

I can do hill repeats outside and the next day do a fast, flat ride.

BUT

The day after big ring work has to be an easy spin or a day off. It fatigues my muscles too much.

V.

[han-grrl]

I mtb so i use Joe Friel's Mountain Biking Training Bible. Chris Carmichael's The Ultimate Ride is good too.

As for fat burning, is this your goal? Because fat metabolism is actually quite complex. Ok here goes (try not to let head hurt!):

At lower intensity your body is using predominantly fat as a fuel (as well as carbs)

At higher intensity, you are using more carbs, but still some fat. As intensity increases even lower percentages of fat is being used (but both are always being used).

ok, that ALL being said - you use more TOTAL calories are higher intensities, so the actual number of fat calories used is also higher at higher intensities. (even though at lower intensity you use more fat than carbs, the TOTAL number is low because the intensity is low).

How's the head?

To design a good program you need a balance between high and low intensity rides, because too much high intensity is too much for the body, and eventually the body starts to break down (overtraining syndrome). ALSO, before you do high intensity work, you need to develop a base first so you need to work towards it gradually.

I like to think of fitness like a pizza, your base fitness is the crust, and the toppings is your speed, power, strength and etc to fitness. A weak base (or pizza crust) produces an overall shabby fitness...

SMILE LOTS!
hannah




Hannah - what of their writings would you recommend? I looked at both websites and there are books but I wasn't sure what would pertain to me. Should I order something? Or are there writings on the web I should look for?

I can see how complex this all is! For example, I know you can burn fat differently (I think?) depending on what level you are doing. I also know that by keeping an activity at a certain level, you can go longer. I also read that by watching it during recovery rides/runs you can recover better because it's common to step up the riding/running because you're used to going faster. Piecing it all together, however, is making my head hurt!!!