Platau in performace & Heart Rate zone training
I am 47 and have been doing Tri for two years but have never trained to HR, relying of perceived exertion to moderate by training. I take part in Olympic and the occasional Sprint with my P.B. for Standard being 2:32:00 and Sprint 1:09 and manage to train for between 6 and 8 hrs a week. My training is mixed intensity and lightly structured, ignoring technique I seem to have reached a platau in terms of improvements in all three disciplines.
So I did some reading and my new HR training watch arrived a few days ago and had its first outing last night. I decided to go for an easy 10K which I would normally percieve as, what I understand to be, "Zone2"
The lowest my HR got to was 130Bpm on a slight downhill section, it averaged around 138 and recorded a max of 146 climbing a slight hill! Now if you take the 220-age model my theorhetical max HR is 173 so when climbing the slight hill at a rate of exertion at which I could have had an easy conversation my HR was at 84%????????? even the 130Bpm figure is 75%. Based upon these readings and to keep in zone two I would need to be walking, probably backwards!
I must admit I am a little concerned and worried that if I get to 84% on an easy effort what is happening when I am running a 21minute 5K, flat out! I know thats not fast for some of you but for me it is! Whereas before I would just go and do that as part of my speed work I am now not so sure I want to know what the HR monitor might tell me!
Purely based upon percisved exertion and back calculating from the lower 130Bpm figure and assuming that this is at the top of Z2, then my predicted Max HR would be 130/65x100=200 is it possible that the 220 minus age model is that far out? Not sure if it is relevant but my resting HR has been as low as 44Bpm but is almost always at or below 50Bpm.
Any advice/experience or insight would be greatfully received, thank you!