Welcome to the August 17th, 2002 edition of The Heart Zones e-Newsletter
copyright: Heart Zones, your source of heart rate training information
In this issue:
- New Info: Fall 2002 Heart Zones Seminar Dates and Places
- WEB SPECIAL: The UPDATED Heart Zone Training Book by Sally Edwards & Sally Reed.
- Do This Workout and send us YOUR favorite workout and get a FREE Heart Zone card!
- Stepping up to the distance and challenging the Karvonen Formula
also...
- Perceived Exertion and Heart Rate
- Safety basics on the road
- The lowest prices on Heart Monitors
- Can you come to the Heart Zones Conference in Seattle This Year?
1. NEW Info: Fall 2002 Heart Zones Seminar Dates and Places:
Sally Edwards and the Heart Zones Red Jersey Team lead Heart Zones Training Seminars, Certifications, and Workshops. We have just released the fall 2002 schedule. Whether you are new to fitness or experienced in sports training you will get motivation, have fun while using a heart rate monitor and learn more about your heart, your zones, your training.
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Consider hosting a Seminar in your city - seminars make great fund-raisers for your club or organization. For more information, contact Kathy Kent at mkent11@aol.com
2. WEB SPECIAL: The UPDATED Triathlons for Women book
The brand new edition of Triathlons for Women is out. From beginning to intermediate and advanced, this book is the heart and soul of triathlon participation for women. Easy to read and motivational, Sally Edwards shares the stories and the truth of what it takes to get fit and stay fit swimming, cycling, and running. Learn how to train, learn the techniques needed for the three disciplines, learn about fat burning, follow the training program that she recommends and you will reach the finish line of your first or next triathlon, guaranteed. Go to www.heartzones.com and get your copy today.
3. Mix this FUN Workout in your training this week:
A combination steady state, interval and ladder workout to spice up your training in any sports activity.
Warm up: 5 to 10 minutes in Zones 1 & 2.
Get ready: Remain at 70% for an additional 3 minutes - this is your starting and ending point in this workout.
Main interval set: Your heart rate pattern will be: 70% steady for 3 min. Elevate heart rate taking 1 min. to do so to 75% and remain for 3 min. Next, take your heart rate to 85% in 30 seconds and remain for 3 minutes. Recover to 80% and hold steady for 3 minutes. Recover back to 70% and repeat the sequence based on the workout time you have planned.
What's your FAVORITE workout? Share it with us, email jessica.menendez@heartzone.com. All entrants will receive a heart zone training card!
4. Karvonen formula challenged again
Faye Talliferro started her fitness journey 8 years ago by joining friends in a local step class. Now 78 years old, Faye says the step choreography has 'progressed past her abilities' and she has turned to running. Faye runs several days each week and uses the Trekking classes at her club to help her train. She is training for the Houston Half Marathon in January 2003. Faye uses her new heart rate monitor and trains with her heart. The Heart Zones methodology is getting her fitter and faster. For her sub max test with her doctor, she was able to sustain 167 bpm for 10 minutes. Her maximum heart rate is near 210bpm. If Faye had used the old formula, 220-age, a maximum of 142 would have kept her bored and unfit. We wish Faye success in her training for her half marathon and we will watch for her to share her favorite run workout with a heart rate monitor soon!
5. Perceived Exertion and Heart Rate
Try this simple test to see how accurate your perceived exertion is in relation to your actual heart rate number. Strap on your chest strap and give the receiver/watch to a friend. Choose an average heart rate number that you think you will see after two minutes. Get on the indoor cycle and do the ride. Check your average heart rate at the end and see how you rate. Perceived exertion can be very different than the actual heart rate. This test was given to over 100 women at the Denver Danskin Triathlon Festival and only 3 were able to guess right on their average heart rate for the two minutes. Lets have a virtual contest here - tell us if YOU could guess your average heart rate or not. Email jessica.menendez@heartzone.com
6. Safety basics on the road
Its still summer time and all of us are out enjoying activities in warmer weather. We may also be riding and running with new friends on new routes. Its easy to assume that you may know most of what to expect when you are out on road, but reviewing and communicating with your training partners is important for safe training and having fun.
Cycling savvy: Before a training ride, especially with new riders to your group, go over how the group calls and signals. Typical calls are for road debris, pot holes, glass, car doors, passing fellow cyclists and to alert riders about the location of cars in relation to the group. Don't rely solely on seeing hand signals to alert you to these calls. It never hurts to yell out "gravel" to riders behind you so that they have time to prepare. Riding single file is safer than riding two abreast - however there are times where your group may want to band together a bit more to insure that you are seen by motorists. This "power in numbers" approach should not be used simply because you want to own the road - remember that you and your bike are up against 2500 pounds of steel, rubber and velocity. Go over the route and make decisions about where you will group up again if the group gets separated due to the strengths and weaknesses of fellow riders. Decide if the group will wait for riders who get dropped at a stop light or has a flat tire. We all have been in situations where we get dropped by the group and we end up working hard to catch up with everyone. When catching up to the group becomes our only objective it is easy to lose sight of hazards around us.
Running savvy: If you are heading out to run a new trail, ask local runners or hikers about the route. Are all parts of the trailhead clearly marked? In higher elevations, will the trail be muddy or have snow? What about local animals or poisonous vegetation? Have there been any troubles on the trail (especially if you are running alone - be sure that it is safe). Do you have reflective lighting, warm clothing and adequate hydration and supplementation? And don't forget the fun stuff too! A camera to capture a beautiful run! Many runners from Alaska who run trails alone are asked to sign the trailhead roster and many will leave a note at home simply noting where they plan to run and the estimated time they expect to return. Safety is also a concern if you plan on running in urban areas. Again, make sure the area is well traveled and lit. A shoe pocket is great for carrying money in case you need to make a telephone call.
Safe training includes thinking ahead about what can happen and having a game plan for it. Have a medical condition that others should be aware of? Go to this website and learn about runner I.D. If you have an accident while running or cycling, do you want your family to be contacted? Do you want to receive immediate and proper medical treatment? Road ID designed a line of ID's specifically for runners and cyclists for your SHOE, WRIST, ANKLE, and NECK. Click below or call 800.345.6336. www.RoadID.com
7. Looking for a Heart Monitor?
Your source of heart monitors is www.heartmonitors.com. Not only does the site give you feature and price comparisons to help you better understand which heart monitor to get, but also! They offer a Price Match Guarantee! If you find a lower price on the web; they will match it! www.heartmonitors.com
8. Can you come to the Heart Zones Conference in Seattle This Year?
Heartzones would like to extend an invitation to you to attend the first ever International Heart Zones Fitness Training Conference in Seattle, Washington October 4-6. Highlights of the weekend will include a Heart Zones Training Seminar led by the Queen of Hearts, Sally Edwards and 16 Heart Zones partners and master trainers:
- Kathy Kent (Personal Training)
- Sally Reed (Cycling)
- Deve Swaim (Education and PE)
- Rick Kiddle & Simon Ward (HZ United Kingdom)
- Dan Rudd (Blitz - Emotional Heart Zones)
- Lorraine Brown (Fat Max Management)
- Chris Wentworth (Heart monitors
- Bev Robinson (HZ Canada)
- Rob Kerr (Circuit Training and PE)
- Jessica Menendez (Coaching)
- Laurie Dotter (Software)
- Tom Hofstetter (HZ Switzerland)
- Alinda Perrine & Bobby Guet (Advanced Training)
- Karen James (Advanced Personal Training)
- Susanne Achtenhagen (Athletes)
- Sally Edwards (HZ Basic Training)
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If you would like to contribute to the newsletter content, or have ideas, questions, or concerns for us to address, please contact the editor by email at: jessica.menendez@heartzone.com
copyright: Heart Zones
staff@heartzone.com
http://www.heartzones.com
Phone: (916) 481-7283
Fax: (916) 481-2213
Mailing address:
Heart Zones
2636 Fulton Avenue Suite #100
Sacramento, CA 95821
The Heart Zones e-Newsletter is a Heart Zones publication
Publisher: Sally Edwards
Editor in Chief: Jessica Menendez
Contributing Writer: Susanne Achtenhagen
PLEASE forward this e-mail to friends and colleagues who are also interested in fitness and sports training using the heart. THANK YOU!