training HR AND Perceived Exertion - Triathlon Week

02-07-2007, 12:34 AM

I have been base training my HR for about a month now after running for
several months not knowing what I was doing. I've noticed keeping my HR
lower is easier at a pace.

That's different than my preceived exertion, though.

For example, I can keep my HR at 148 and feel like I can run forever. I
bump it up to 156, a relatively small jump in HR, but a very noticable
increase in perceived exertion.

My assumption form what I have read about HR training is that as I continue
on my base HR training, my pace will increase without increasing my HR and
all will be well with the world.

Should I be paying any attention to perceived exertion or simply follow my
HR training?

02-07-2007, 12:34 AM

"Paul" <[Only registered and activated users can see links. ]> wrote in message
news:ZB6yh.43868$[Only registered and activated users can see links. ].. .
>I have been base training my HR for about a month now after running for
>several months not knowing what I was doing. I've noticed keeping my HR
>lower is easier at a pace.
>
> That's different than my preceived exertion, though.
>
> For example, I can keep my HR at 148 and feel like I can run forever. I
> bump it up to 156, a relatively small jump in HR, but a very noticable
> increase in perceived exertion.
>
> My assumption form what I have read about HR training is that as I
> continue on my base HR training, my pace will increase without increasing
> my HR and all will be well with the world.
>
> Should I be paying any attention to perceived exertion or simply follow my
> HR training?
>

My experience in what sound like similar circumstances (running and cycling)
was this:
I trained-ish. I bought a heart monitor. I trained better (more and
easier). for a given perceived effort, my HR fell a bit. With better
volume training, my resting HR fell and my max might have gone up a little
bit.

It's all fairly stable week-week now so a lot of the time I don't pay that
much attention to my HR, just keep an eye on it. I go by feel. However,
knowing what my HR is (mapped to feel) gives me a much better feel for what
sort of effort my body is really doing.

What you may be finding is that you're starting to go a bit anaerobic at
156BPM. Depending on how long you've been training (and not training before
that), how old, weight, etc etc this could be around your threshold, at the
moment.

Also, different exercices will given different HRs for that 'go forever'
effort. I can race a bike at 180BPM for an hour, but I'll be a wreck if i
run much above 170, for example.

Thankfully, everyone is different.

Skippy
E&OE

02-08-2007, 11:56 PM

Paul wrote:
> I have been base training my HR for about a month now after running for
> several months not knowing what I was doing. I've noticed keeping my HR
> lower is easier at a pace.
>
> That's different than my preceived exertion, though.
>
> For example, I can keep my HR at 148 and feel like I can run forever. I
> bump it up to 156, a relatively small jump in HR, but a very noticable
> increase in perceived exertion.
>
> My assumption form what I have read about HR training is that as I continue
> on my base HR training, my pace will increase without increasing my HR and
> all will be well with the world.
>
> Should I be paying any attention to perceived exertion or simply follow my
> HR training?

Hi Paul, you have done a great job. You actually have a running heart
rate profile now. Good for you!

Yes I think that you should pay attention to your perceived exertion.
For one thing, perceived exertion will change with your workout volume.
For instance, if you are too tired your heart rate may spike or it might
be very low because you are too tired to get it up to its normal rhythm.
This will usually start to show up in your ability to sleep well at
night, and your waking heart rate. If you wake up with a funny heart
rate, either higher or lower than normal, you know something is up. Back
off and go really light or take a day off.

Also, as the article states I also think you should change your routine
if you are starting to see yourself getting bored or not having as
much improvement as you have seen in the past. Then, change back to the
lower hr work when you get bored again, tired, or stop seeing improvement.

I had a really weird month. When we talked last I was training really
well. Then I struggled with my training. I am now back on track.

It was good to hear from you.

Tri