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Heart Rate Monitors and Overtraining
I struggled with overtraining a lot this past season (recovering from
inactivity due to surgery). My body seemed to have a hair-trigger sensitivity to the slightest bit of intensity that I would add to my workouts. I was wondering if a heart rate monitor would have helped, if I had carefully tracked how much time I was spending at higher intensities and then ratched it up slowly (versus just feeling good and so cranking up a hill.) If anyone had any experience with this, would appreciate hearing about it. (I'm coming from the perspectice of always have an aversion to the "robo-skier" aspect of wearing a heart rate monitor.) Thanks in advance, Jon |
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Heart Rate Monitors and Overtraining
On Apr 9, 4:53*pm, wrote:
I struggled with overtraining a lot this past season My body seemed to have a hair-trigger sensitivity to the slightest bit of intensity that I would add to my workouts. I was wondering if a heart rate monitor would have helped, The short answer is yes, it probably would have helped but not in the way that you think. After a long period of inactivity, I think the normal response is to go out and hit it hard. Your body told you it wasn't ready for that w/ those HR spikes. The HRM would have helped you build up a training base by forcing you to keep it below xx BPM and then would have helped you quantify how your cardiac fitness was progressing - how quick (or slow) your HR built to some level and how fast you recovered from that effort. After some period of time getting to know where your HR should be for some given work output, you would have been able to tell if you were overtraining by seeing a rapid rise and (perhaps) no significant decrease when you eased off. Volumes have been written on this and a few paragraphs here won't tell you everything you need to know. It is a great question though - I'm starting to use mine again religiously and have seen big leaps in my fitness and ability. - Bob |
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Heart Rate Monitors and Overtraining
I'd suggest that the first issue is not HRM or not, but what your
training plan was. It sounds like you might have tried to accomplish too much too quickly, since overtraining is usually the result of going too hard too often or too long. Coming out of surgery, the plan presumably should have been to gradually reestablish your endurance base, adding some short upticks and longer intervals in a deliberate way. The time range of the plan would also have depended some on the type of surgery, how long you were out of action, and what kind of training you had done prior to surgery. An HRM can help you learn the feel of your training zones and give feedback, but it's the plan and sticking to it that counts. That means, for example, deciding where, when and for how long the pickups in intensity are going to be in long, slow distance workouts, rather than letting your enthusiasm or the terrain decide it for you. There are different approaches to training for masters, and I don't know that session necessarily have to be laid out for weeks or months on end, but it helps to have some overall strategy or guiding approach, rather than just going about it willy nilly. Also, if you do have a plan, then afterwards there's a basis for judging how it worked and what needs adjusting. RM wrote: I struggled with overtraining a lot this past season (recovering from inactivity due to surgery). My body seemed to have a hair-trigger sensitivity to the slightest bit of intensity that I would add to my workouts. I was wondering if a heart rate monitor would have helped, if I had carefully tracked how much time I was spending at higher intensities and then ratched it up slowly (versus just feeling good and so cranking up a hill.) If anyone had any experience with this, would appreciate hearing about it. (I'm coming from the perspectice of always have an aversion to the "robo-skier" aspect of wearing a heart rate monitor.) Thanks in advance, Jon |
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Heart Rate Monitors and Overtraining
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Heart Rate Monitors and Overtraining
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Heart Rate Monitors and Overtraining
Thanks for all the thoughtful replies.
I guess this raises the issue of Skiing as Recreation versus Skiing as Systematic Training. In the past, I've taken the "natural interval" approach to my weekend, destination skis (i.e., driving up to New Hampshire to a major xc center) and then just went by feel during the week to recover (skiing on a flat golf course). Now that I'm middle aged, this isn't working. The problem I have with systematic training schemes is that they do take away the spontaneous competition with a friend up a long hill, or just skiing fast cause the snow's good and it's a sunny day, etc. My vision was that if I had a HRM, I might be able to indulge myself during those "recreational" times, but then adjust the rest of my training based on how much Level 1 versus Level 4 work I did during the indulgences. I consider myself pretty guide at using Perceived Effort, but the problem with natural intervals is remembering how much time each interval took. (I've always a similar issue with coming up with a way to estimate the aerobic demands of tennis.) Jon |
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Heart Rate Monitors and Overtraining
Sure, it doesn't have to be real formal or stripped of fun. The
general point is that having a plan for getting in the kind of condition you want does pay off. It might be something simple like in the spring and summer making sure the basic workouts each week are L1-focused with pickups of 15sec to 1 min; one (or two) are planned L3 or L4 intervals, determined by terrain, distance or time; and one or two sessions involve a focus on strength. Then vary the way you do them. I find HRMs helpful for three things: planned intervals when I want to keep track of something; comparing perceived exertion to real HR in endurance sessions where I'm not sure; and during races. Another use is for resting HR in the morning. I don't do that much anymore, unless I'm curious or feel sickness coming on. One morning a couple of years ago I woke up feeling the recurrence of pneumonia and found my resting HR up 10 beats, a sign of trouble. So I went to a doc, who proceeded to ridicule the accuracy and use of the HRM and not find anything wrong. But he gave me an azithro sample just in case something developed, which to my mind already had, and I was better within 24 hrs. rm wrote: Thanks for all the thoughtful replies. I guess this raises the issue of Skiing as Recreation versus Skiing as Systematic Training. In the past, I've taken the "natural interval" approach to my weekend, destination skis (i.e., driving up to New Hampshire to a major xc center) and then just went by feel during the week to recover (skiing on a flat golf course). Now that I'm middle aged, this isn't working. The problem I have with systematic training schemes is that they do take away the spontaneous competition with a friend up a long hill, or just skiing fast cause the snow's good and it's a sunny day, etc. My vision was that if I had a HRM, I might be able to indulge myself during those "recreational" times, but then adjust the rest of my training based on how much Level 1 versus Level 4 work I did during the indulgences. I consider myself pretty guide at using Perceived Effort, but the problem with natural intervals is remembering how much time each interval took. (I've always a similar issue with coming up with a way to estimate the aerobic demands of tennis.) Jon |
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Heart Rate Monitors and Overtraining
On Apr 10, 2:04*pm, wrote:
I guess this raises the issue of Skiing as Recreation versus Skiing as Systematic Training. You are missing the key "3rd" issue here - skiing is just plain FUN! Unless you have specific racing goals, everything that you do (IMHO) should revolve around that. I think you get that, though, based on your comments about adjusting your training on the fly. - Bob |
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Heart Rate Monitors and Overtraining
On Apr 10, 12:27*pm, highpeaksnordic
wrote: On Apr 10, 2:04*pm, wrote: I guess this raises the issue of Skiing as Recreation versus Skiing as Systematic Training. You are missing the key "3rd" issue here - skiing is just plain FUN! Unless you have specific racing goals, everything that you do (IMHO) should revolve around that. *I think you get that, though, based on your comments about adjusting your training on the fly. - Bob You should be able to develop a sense of what intensity you are training at without a heart rate monitor. The more you train the more you should train at level 1 (60-70%) of max HR. Take at least one day off each week to avoid overtraining. Generally it's not the volume of your training which causes overtraining, but the intensity. Many folks just train at a medium intensity level 2-3 (80% of max HR). This will do two things. First lead to overtraining if you do it on daily basis and add intensity workouts. Secondly it will become your race pace. For high end ntervals wear the monitor. If your HR doesn't respond and it's sluggish, your tired or overtrained. Take several days off and go back to level 1 workouts. Buy Torbjorn Karlsen Norwegian training approach manual. Hope this helps. |
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Heart Rate Monitors and Overtraining
Again, thanks--very helpful comments. A few points this discussion
clarifies is: laying a foundation is key, know what your general aerobic condition is and accept the limitations that go along with it, and you can (sort of) have it all (i.e., spontaeneity and getting yourself in competitive shape) by following a general structure to your workouts and adjusting according to how you're body is feeling and opportunities that arise (e.g., big unexpected snowfall). Incidentally, I have Torbjorn's book from about 15 years ago and found it very helpful. The latest edition appears to be from 2000--is there an equivalent resource that's more current? (So that includes things like "block interval training," which sounds pretty intriguing.) Jon On Apr 10, 6:01*pm, ADK Skier wrote: On Apr 10, 12:27*pm, highpeaksnordic wrote: On Apr 10, 2:04*pm, wrote: I guess this raises the issue of Skiing as Recreation versus Skiing as Systematic Training. You are missing the key "3rd" issue here - skiing is just plain FUN! Unless you have specific racing goals, everything that you do (IMHO) should revolve around that. *I think you get that, though, based on your comments about adjusting your training on the fly. - Bob You should be able to develop a sense of what intensity you are training at without a heart rate monitor. The more you train the more you should train at level 1 (60-70%) of max HR. Take at least one day off each week to avoid overtraining. Generally it's not the volume of your training which causes overtraining, but the intensity. Many folks just train at a medium intensity level 2-3 (80% of max HR). This will do two things. First lead to overtraining if you do it on daily basis and add intensity workouts. Secondly it will become your race pace. For high end ntervals wear the monitor. If your HR doesn't respond and it's sluggish, your tired or overtrained. Take several days off and go back to level 1 workouts. Buy Torbjorn Karlsen Norwegian training approach manual. Hope this helps. |
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