I started using HR based training back in 2012 and it was a game changer. Getting myself to slow down on the mid-long distance runs and not train threshold all the time really helped.
Now with a focus on Ironman, I’m pretty much training zone 2 on the run. For the bike, I got a power meter around the same time and use that for my training and racing.
My garmin HR strap recently gave out on me and I’m debating whether or not I need to replace it. I don’t really track HR on the bike or use it for pacing and on the run, my watch HR is accurate enough and I can use that to hold me back early in the marathon.
Is a chest strap HR monitor really needed? If so, how do you use it?
I like to have one for post-race analysis and outlier events. For example, one race I was not feeling right and had elevated HR on the bike that was way different from normal activities. The pattern followed on the run, so I pulled out of the race. Turns out I had Covid.
For most people, the watch-based HRM is fine and can broadcast to the bike computer. But, if it does not work for you, then I would get a separate HRM. I use the Wahoo arm strap, and it is excellent for me. (I do not like chest straps.)
Arguably it’s the only bit of kit you need for pacing in training and racing.
As another poster pointed out - power varies depending on the conditions, whereas HR is a constant reference point.
You mentioned that the majority of your training is Zone 2. Knowing your zones and using a HR monitor is incredibly important to stay in Zone 2, not just to stop you drifting up, but also drifting down. I found once I’d built a deep base, top of Zone 2 is surprising high power and you need to concentrate / monitor to stay up there.
I raced my fastest Ironman in Hamburg this year by using HR to religiously manage my effort, I completely disregarded power.
Finally - in my experience (Apple Ultra and Garmin Fenix 5), HR on watches simply isn’t reliable, a chest strap is a must.
I would add that an equally reliable alternative to the chest straps are the optical armbands like Coros and Whoop - no aberrations that are apparent with OHRMs in the watches and track identically to a chest strap in the instances I’ve compared them. I’ve observed a continuous decline in the quality and longevity of the chest strap (pad ahesion) and pods, to the point that I prefer the the arm band both for its rechargeability and durability.
This is so highly individual and polarized. I prefer Shrodinger’s Heart Rate, or what I call training in the Quantum Zone. I will sometimes record HR but I have never paced an IM off heart rate (40F at IMAZ or 80F in Kona)… Usually HR ends up around 159-161bpm avg for 8h50-10h depending on the course/temp/humidity for a full dist (173 for a half). The more races I do the less I am even looking at pace/power. So RPE is my current king.
I use one and it lasts for long enough that I seem to get my money’s worth out of it. That said, my wrist based power is almost dead on so I could just broadcast my watch to my bike computer.
My wrist HR (Garmin Fenix7) is good enough for most situations. It does give wonky readings during out of the saddle climbing (probably due to wrist flex), so I now rely on a polar OH1 puck. I skip the armband and just have it on my quad under my bike/tri shorts. Works great.
As mentioned, HR is a better measure than power across various conditions. I rely on it during especially hot days and when going to altitude, since my regular power zones won’t apply. The main drawback of HR is lag, making it better for steady efforts than surges.
Power & pace are what you are actually doing, HR is the total response on the organism. It takes into account pace/power, sleep, humidity/temps caffeine etc aka the total stress to yourself.
If you want your HR to go down, slow down.
HR can vary by ~ 10% due to various factors for the same power/pace.
Both are good, I’d argue that knowing you PRE for an effort/duration is better than either.
Power is great for post ride analysis and in the event analysis. For instance if you know you can only hold 200w for a 5h ride then if you’re riding at 215w for the first 90min at an IM no good will come of that 99% of the time.
If you’re running at 8:30 pace and it’s 45F out your HR will be 145 if it’s 95F out your HR could be 160 for the same pace.
I started using HR based training back in 2012 and it was a game changer. Getting myself to slow down on the mid-long distance runs and not train threshold all the time really helped.
Now with a focus on Ironman, I’m pretty much training zone 2 on the run. For the bike, I got a power meter around the same time and use that for my training and racing.
My garmin HR strap recently gave out on me and I’m debating whether or not I need to replace it. I don’t really track HR on the bike or use it for pacing and on the run, my watch HR is accurate enough and I can use that to hold me back early in the marathon.
Is a chest strap HR monitor really needed? If so, how do you use it?
If your wrist HRM is accurate enough then no you don’t need a chest strap HRM. My wrist HRM is junk. I can’t ever trust it at all. Especially not in a race.
I use the HRM for the following 1) To calculate TSS in TrainingPeaks. That is a pretty big deal for me. I use the TSS to determine what volume of workouts to schedule for the following week. 2) Pacing. I know exactly what my LTHR is for running’s and have a pretty good idea where it is for cycling. I don’t have a power meter so HR is somewhat helpful in pacing interval workouts and races. Going by feel is often better than HR but it is always good to have a second opinion. Pace the best second opinion on the run, but on the bike speed doesn’t means as much. HR is a better second opinion for me there. That is about it for me. I get the HR on my swims (i.e. I wear it. I haven’t been lately). I can’t see HR while I am in the water though so it does do anything for me during the workout). I don’t need the HR monitor for running. If I didn’t use the HRM for pacing and training load calculations I wouldn’t own one.
I would think that’s what all the training is for right? If you, or anyone, as an athlete is doing long runs and rides and not learning what 4,5,6,hr effort/pace is and feels like than that’s their fault for not taking advantage of training. If I go ride 5h and the first 3 are at 165avp power and the last 2 are at 145 and I’m struggling, I’ve learned a very valuable lesson
I still think PRE is one of the most powerful training tools an athlete can develop. Power is really good for in the moment and great for post hoc analysis. HR is the impact of everything you’re doing when you’re racing or training.
DD, is the older info in the TB still applicable? So tired of relying explicitly on tech, good to read your thoughts on the basics like Rate of Perceived Exertion, thank you.
Just as aside, I’ve tried countless hrms. Chest straps work well but invariably die usually after 6-12 months. Built in watch hrms are kinda useless for me as they are so off.
The Coros white armband though is excellent and I would highly recommend. As it’s optical I suspect it will outlast the chest straps at well. Don’t get any armband hrm - I’ve tried a few and the Coros is significantly better than them all.
I don’t know, if the info in TB is still relevant. I’ve not picked up that book in, what, maybe 20 years.
It’s a weird dichotomy out there. The older athletes that grew up prior to tech have a great sense of PRE.
I decided to start coaching newer to the sport athletes again a bit ago. It’s interesting how they really struggle with PRE or struggle to understand why their HR avg was 6bpm lower/higher for a given run even though it’s 10F lower/higher & less/more humidity even though they ran :08 slower per mile.
It’s funny to think of my own training journey - when started into triathlon training I was just running and biking off of RPE. Then I got a watch and could use pace/HR, and this was a definite improvement. A while later I put a power meter on my bike, and this also was a definite improvement. But after a few years of doing this I’ve learned enough about my body, what various paces are supposed to feel like, and also the impact of external factors like temperature, humidity, stress, sleep, etc. And so eventually I’ve come back to RPE being king. I still use HR and power data, of course, but it’s been an interesting experience of coming full circle.