 |
|||
|
|||
 |
|
|
|
||||||||||||||||||||||||||||||||||||||||
|
||||||||||||||||||||||||||||||||||||||||||
|
||||
Training with heart rate data is powerful. Training with heart rate "coupled" with one or more other pieces of data is even better. We talk about coupling when two different types of data are responding to the same input, even if they're not necessarily responding in the same way. Examples of coupling are when you connect heart rate with another data source such as power (watts) on an elliptical machine, an erg, or a power meter on your bike. Here are a few common examples of "coupled" relationships you may see in your training: Rule #1. Inverse Relationship Coupling As aerobic fitness improves, power (watts) increase. As aerobic fitness improves, heart rate decreases. Rule # 2. Non-Linear Coupling As effort increases, heart rate increases linearly while breathing rates increase non-linearly. Rule #3. De-coupling When effort (speed, power, pace) is constant but heart rate rises. Example: cardiac drift. Cardiac drift is an important physiological break point for competitive athletes. It occurs when either the pace drops off and heart rate stays or climbs or pace is maintained and heart rate slowly rises. Cardiac drift is the result of dehydration and hypothermia. Example: running a 9-minute mile for 30 minutes at 140 bpm and then a 10-minute mile for the next 30 minutes at 140 bpm. HR remains steady but pace drops by 1 minute per mile or roughly 10%. The "decoupling" is a pace of 1-minute per mile and occurred at the physiological break point of 30 minutes. |
||||
|
||||
|
||
Triathlons for Women Bundle
A $112 value for only $55.99 Now is the time to get started being active in the zones. If you want to get cardio fit, if you want to lose weight, if you want to get emotionally healthy there is no better way than with this cycling package — everything you need to stay on the program! |
||
|
|
||
Is there a little voice in the back of your mind that keeps asking you questions? Not the voice that asks if there is any more ice cream in the freezer. We're talking about the voice that asks for a more interesting workout or a new physical challenge. Do you have an answer for this voice? Well, we do! A sprint distance triathlon – a _-mile swim, a 12-mile bike ride and a 3-mile run. Don’t think you can do it or just don't want to do it alone? No problem! "Jill B. Nimble" coordinates the official training programs for the 2007 Danskin® Women's Triathlon Series. Developed by Sally Edwards along with a team of experienced and motivating coaches, Jill B. Nimble offers something for every level of triathlete – from aspiring to experienced. The Jill B. Nimble program, powered by the Heart Zones Training System, focuses on providing team- centered training programs to prepare you to do a sprint-distance triathlon in a supportive and fun environment. Jill B. Nimble also offers individualized programs using heart rate monitor training, as well as clinics and workshops to build skills. Answer that little voice and soon you'll feel like one our teammates who said, "I feel like I have my life back!" Join us! We'll help you have a great time crossing the finish! To learn more or register, go to jillbnimble.com |
||
|
|
||
Description: This is an assessment of your current level of fitness blended with a really high energy ride. The goal is to assess your average power output or the distance traveled over a five-minute steady state ride. The intensity level is hard. The purpose is to assess if you are gaining power or can ride further on the bike by gathering the data and letting the numbers answer the question. If you are over-trained, strained, or experiencing training monotony, it will show up in the numbers every time. Since the Steady State Power Fitness Test is brief, the ride plan calls for repeating this five-minute test 2-4 times. The numbers become even richer when you can look at average power output or ride distance at the end of the ride and compare it with the first set of this ride. Ride Format: Begin with an
easy warm up. You need to know your maximum
heart rate or your threshold heart rate. If you have not
measured either of these anchor points for the
training zones, I’d recommend reading the protocol at
w and referring to the resources section on that site.
There’s an excellent article on measuring maximum
or threshold heart rate. After the warm-up, slowly
increase your effort to raise your heart rate to 80% of
maximum or 90% of your threshold heart rate.
Maintain a constant cadence of 80 rpm. For the five-
minute assessment period, measure average power
in watts or measure how far you have traveled.
Repeat this protocol 2-4 times, each time tracking the
average power output or distance or both of the ride.
Take a 2-3 minute rest or until your heart rate drops
below 60% of maximum before beginning the next
assessment.
Challenge: The challenge in the 80-80 What Watts? is to ride this assessment monthly, like the first Monday of every month. Record the data and then compare it over the next 12 months to see the direction of change. Are average watts or distance you have ridden improving or getting worse? Your challenge is to design a training plan or to hire a cycling coach to increase your average power output or increase how far you can ride in 5 minutes while holding constant the intensity, as measured by heart rate and cadence. Ride strong. Ride with power. Ride with heart. SALLY EDWARDS
|
||
|
|
||
|
We don’t want anyone to waste any more of their
valuable training time. The best, most efficient way
we know how to get fit is to use a heart rate monitor
and train with specific goals. Attend a Heart Zones
Seminar, and you, too, will be training smart.
Seminars are 3 hours plus a 1-hour workout
workshop to test for your maximum heart rate and set
your training zones. The advanced training follows
with 3 hours of cycling or personal training and
coaching to give you the latest information and
experience to get a fit heart and body. Join us!
Schedule March 24, 2007 Birmingham, Alabama
April 20-21st, 2007 Castle Rock,
Colorado April 22, 2007 San Francisco,
California April 27, 2007 Ocean City, Maryland May 4-5th, 2007 Chicago, Illinois
May 19th-20th, 2007 Roseville,
California May 22nd - 24th 2007 Ketchum,
Idaho June 23 - 24th, 2007 Albuquerque, New
Mexico September 20 - 21st, 2007 Sacramento,
CA October 5 - 7th, 2007 Denver, Colorado
October 13 - 14th, 2007 Sacramento,
CA |
||
|
|
|
|
With Heart,
 Sally Edwards and the Heart Zones team
Heart Zones USA
Contact us:
news@heartzones.com
phone:
916-481-7283
|
|
