While performing HR-based training, I continually experience the same annoying issue. Assume that my workout calls for a standard warm-up followed by some bulk steady state aerobic. For physiological reasons - that I’m sure are fully logical - I cannot effectively transition into a high aerobic state and hold it. I habitually warm up for 10-15 minutes based on my available time. After warming up, if I want to merge into a steady state (say, in the vicinity of 75% HRR) I need to do one of two things: (1) spend the next 20-30 minutes making incremental adjustments to my level of effort, or (2) overshoot to 80-85% for 7 or 8 mins and gradually dial down to my target HR. I’m not at all worried about this from a performance standpoint, but I do wonder if anyone else has this same experience. I’m sure that many will agree when I say that the tone of a long workout can easily go south if you can’t settle in during the first 25-30 minutes.
I’m not sure what you’re saying.
By “high aerobic zone” do you mean zone 3?
Are you simply describing the fact that you can’t jump to a ‘pace’ and hold it and have your heart rate do the same?
If so, I think that’s normal. IMO, the ‘lactate’ threshold moves around a lot before and during an effort. That’s why a good warm up is so important. That warmup raises the lactate threshold. A proper warmup spikes you above your lactate threshold for a short period of time 2,3,4 times.
I think if you did your proper warmup, starting with the 10-15 minutes that you describe, followed by 5 more minutes of 30 second anaerobic efforts you would find a lot more stability in your zone 3 performance from the outset.
it’s just the way we are.
I think if you did your proper warmup, starting with the 10-15 minutes that you describe, followed by 5 more minutes of 30 second anaerobic efforts you would find a lot more stability in your zone 3 performance from the outset.
You’re spot on with this statement. The only way I can stabilize my aerobic effort (with HR as my metric) is to push a good anaerobic effort. It makes complete sense to me from a physiological standpoint. It’s easier to stabilize if you’ve fully activated more of your muscle fibers (through some anaerobic effort). To frame it a different way, I guess my curiosity is related to the 20-30 minutes it takes to get that same effect if you don’t go anaerobic. I really notice this when I ride on the road. One of my routes starts on a long flat, then hits some rollers. My second route starts on a nice grade, then transitions to similar rollers. I always settle in faster and perform better on the second route.
Right. This will hardly be scientific, but I think of it as the ‘system’ (muscles, vessels, capilaries) only open up to their maximum potential based on demand. Until you demand it of them they don’t respond fully. This ‘demand’ is the process of requesting more than they’re currently producing hence temporary heartrate spikes and perceived exertion spikes.
For instance, I always feel a bit winded while doing my warmups. I often get to a race and start my warmup and think “how in the heck am I going to race well when I’m winded just jogging 8mpm”? Or the same with swimming…Then after a good warmup is done all systems are go.