How does everybody figure out at what intensities they should be training? I have used % of HR max, progressvie ramp protocols, 220- age, Friels formulas, etc. and seem to never really hit my exact numbers. My predictive anaerobic threshold seems to fluctuate all of the time depending on which formula I use. For instance I was able to complete 75 minutes at 80% of my max ramp test the other day. From what I have read this is way too long to actually be my true anaerobic threshold. If I do happen to hit my zone at 80% say, I find that at 80% it becomes very easy after I become more fit.
Screw the formulas Stebe. Go get tested! Prior to IM base training last year I tested out. Did a LT test in April to see how my power output was progressing (I was up 7%). Now going into base training for '04 I’m going through yet another battery of tests to get the levels tuned for this year.
There’s a ton of qualified people out there to test you. It’s worth it!
You are right - there are many ways to calculate your HR #s. I wrote something on my site about this - I compared a few different methods - some of these methods work better for some then others. The link is here: http://www.d3multisport.com/heartrate.html
You’ve pretty much figured out on your own that any guestimated formulas don’t work. Even if they do initially, they won’t after you train.
Stebe, this is what I recommend. Quite wasting you precious time and money and visit this site: www.peakcentre.ca As I’ve previously posted, I have been involved in cycling and triathlon for many years. Unfortunately, many of those years were wasted trying to find the perfect fit for me. Believe me, i’ve tried everything. Finally, 3 years ago, I found these guys at the Peak Centre. Nothing is estimated, everything is based on my individual needs. Heck these guys even consulted with my physician about my blood chemistry profile (and even taught my physician a few things).
It is worth your while to at least check out their website. You will see how much more advanced they are.
Also note that your AT and max HR are prone to change within the season. I find that early in the season my AT is lower and my max HR is higher. By the end of the season when I am training for a Fall Ironman, my max HR seems to drop significantly and my AT to go up.
I would agree that the best way to find your ranges/zones is to get tested, just keep in mind that those numbers are not absolute and can/will change with fitness level.
I agree that testing is a great way to go if you can afford it and you can find some folks that are knowledgeable. For some it’s hard to find a good physio lab in thier area.
I still doing real world testing is the best way to go. How many of you actually race on a treadmill or bike ergometer? If you can get someone to get blood lactates while on the track etc, this is your best option.
I too agree that testing is the way to go. All of the athletes that I work with go through testing before I design their training programs. Although the lab is not always a “real world” situation, under the proper controls, the protocols and results are highly reproducible and accurate. I determine my client’s heart rate training zones by doing a vo2max test. During a Vo2 Max test, my metabolic cart detects your AT (utilizing the ventilatory equivalents or “V-slope” method) and also digitially monitors your heart rate. From the collected data, I create your heart rate training zones for recovery periods, endurance training, and interval training based off of your AT HR. These zones are based on my YOUR fitness level and genetics, not on age and gender like most charts. Being able to gauge a client’s fitness in the lab, I can better adjust their training program as their AT hr changes through out their base, repetition, interval and threshold training. There are several places around the country where you can get affordable testing done. I know of several people who do affordable mobile testing around the country as well, give me a shout via email and I can give you a few names depending on where you are located. You can always call a college or university and see if they do fitness testing as well. The benefits outweigh the costs IMHO.
Obviosly you got a lot of opinions and offers. This area (AT, Energy Zones, Effective Training Strategies) is the area of my group direct studies for the last 40 years… The topic is quite complex and not that obvious as it looks. For one - consider the fact that HR can not serve as a true determinator of your AT (energy zone for that matter). Ideally, power output at maximum effort / maximum duration (ideally with Lactate testing) - is the best test. Try to look at www.3ssite.com and do not hesitate to give me a call at (804) 519 1201 or a free access to the site. You may receive your answers and quite more right there .
Stebe, you’ve had alot of responses to your question. If you are concerned about the long distance; I am long distance also from my coaches and sport science center. They provide me with all the tools needed to collect blood samples which I then ship back to their labs for analysis. This way, I am positive about my training zones. I hope you had a chance to visit their site. You will notice they work with many National teams; they know their stuff (www.peakcentre.ca)
Thanks to everyone for replying to my message. There is so much conflicting information out there it is very hard to understand it all. The formula method, and trial and error was not working out for me at all. I took your advice Paul and contacted the Peak Centre. I have to say that I am very impressed with what they have to offer. Their lactate kit program is definatly something that I plan on taking advantage of. Again, thanks to all who replied. I appreciate your input.
What do people think of portable lactate monitors? Seems like it would be hard to mesure lacate on the fly if you have to use those little strips.
On a related question, can anyone recommend a good place of go in the Chicago area (or in the SF Bay Area)? I’m beginning to think about getting tested for LT, although I’m not sure what the cost is. Thanks.