Welcome to the Wednesday,
July 11, 2001 edition of "The Heart Zones e-Newsletter"
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Copyright: Heart Zones, your
source of heart rate training information
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In this issue:
1. Monitor Mistakes: How to
Erase Them from your Training
2. 4x Olympian Tells His
Heart Rate Secret
3. What To Do If Your
Resting Heart Rate is on the Rise
4. Boulder, Colorado hosts
the next Heart Zone Training Seminar/Certification
Also...
5. Be the first to visit the
new website
6. Farewell and thanks to
Shawn Boom, first editor of the HZ e-Newsletter
7. Using your Monitor as a
Secret Weapon.
8. Race Day Precautions
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1. Monitor Mistakes: How to
Erase Them from your Training
Learning to use a heart rate
monitor is like any other sports skill. It takes knowledge and hands-on experience
to do it right. To jump start the learning curve, here are some quick ways for
you to avoid monitor mistakes:
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2. 4x Olympian Tells His
Heart Rate Secret
Whether you are the Olympic
champion, a wise septuagenarian or somewhere in between, it takes a lot of
heart (blood pumping capacity) and a lot of heart (confidence and inspiration)
to achieve your best-possible performance. Your heart rate monitor can help you
build both types of heart.
There is little information about using your monitor to build the “inspired heart”. Believing that peak athletic performances are 50% inspiration and 50% perspiration, here are a couple of my ideas on using your monitor to bring forth an inspired heart:
-Lyle Nelson, four time
Olympic biathlete.
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3. What To Do If Your
Resting Heart Rate is on the Rise?
Your morning wake-up (resting)
heart rate also known as your “am heart rate” is a good indicator of your
current physiological state. As a general rule, the lower the number the better
it is for you. Measuring it on a regular basis is a good strategy to give you
indication as to your recovery and regeneration from all types of physiological
and other stresses. Reasons that resting heart rate increase from a number of
different factors:
inactivity, altitude,
medication, stress, illness/disease, over-training, under-training, and probably
a few others not listed here. Look at your entire lifestyle for an answer to
why your wake-up heart rate might be increasing then measure, monitor, analyze,
and act upon that information.
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4. Boulder, Colorado hosts
the next Heart Zone Training Seminar/Certification
If you are ready to jump
start your training in the heart zones, why not attend our next seminar,
workshop and certification opportunity on Saturday, September 22nd in Boulder,
Colorado. Join seminar coordinator and Red Jersey Master Trainer Susanne
Achtenhagen and Kathy Kent along with Sally Edwards for a day of testing and
measurements, designing a training program, and Heart Zones Cycling Indoor
studio bike training certification. Go to www.heartzones.com
seminars for more information.
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5. Be the first to visit the
new website: www.heartzones.com
Four years ago, Heart Zones
built it’s first website. At that time, the strategy was to put your company as
a brochure on the Internet and to lock down a domain name. During those
intervening years, the Internet evolved and matured to an e commerce, web
community, communication, and content platform (among other things) for
businesses and organizations. This week, Heart Zones did the release of website
version 2.0 with the help of Benjamin Edwards, web designer and Shawn Boom, the
master mind behind the change. We’d all love your feedback and input on it’s
navigation, ease of use, and delivery on the promise of getting each of you
more involved in training in the heart zones.
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6. Farewell and thanks to
Shawn Boom, first editor of the HZ e-Newsletter – and much more.
Everyone, including all the
zoners within the heart zones community would like to thank Shawn Boom, the
first editor of the Heart Zones e-newsletter and the Director of Most Things at
Heart Zones for his contributions to the company. Shawn has departed from the
HZ company but not from the folks within our reach. Guaranteed that you will
still hear from him as he heads off to Lake Placid, New York in two weeks to do
the Ironman Triathlon there. With little recovery from the race, he enters his
next lifetime commitment; he’s getting married to Bethany Kramer on August
24th. We all wish Shawn the
best in his next endeavors.
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7. Using your Monitor as a
Secret Weapon
Don’t make the mistake of
thinking your heart rate monitor is only a training device. It’s also an
equally important racing tool – a secret weapon. Most elite athletes train and
race with a monitor. So should you especially if you’re aiming for a peak
performance and you like the data feedback loop that it provides. Here are a
few tips on how to use this hidden advantage that you have over those who do
not have a monitor:
· Determine your highest
sustainable heart rate number - Using steady state workouts, determine what
heart rate you can sustain over the length of the race and then use this as
your target racing number.
· Trust your monitor –
During a race it is easy to let your mind take control over your body. Rather,
develop the connection of the mind-body and use the data as a constant stream
of information to make race management decisions.
· It’s pure sweat dripping
motivation – Use the information on your monitor during a race as motivation by
holding back if it reaches too high a number and picking up the pace if it’s
too low.
· Follow the 10 beat-rule –
Because of nervous tension during races, heart rates quite often are 10 beats
higher in a race than during your time trial workouts to determine your highest
sustainable number. Put this into your calculations and management process to
adjust your tempo during the race.
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8. Race Day Precautions
Avoid common race day
problems, which occur when using a monitor during your events by incorporating
your monitor into your race day rituals and preparations. This way, there won’t
be any surprises. For example, avoid the temptation to go high/hard and stay
with the rabbits at the front of the pack if your heart rate monitor says
otherwise. Another example is to be alert to weather and course conditions,
which may affect your heart rate data. Finally, recognize that negative
thoughts can force your heart rate downward in the same way that highflying
confidence can accelerate it. Balance all the emotional and physical factors
into your decisions about how to make the fine-tune adjustments of your heart
rate numbers on race day.
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