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HRM`s PROS AND CONS
The ADVANTAGES of a HRM include its use:
- As a motivational tool - like a coach ; brings objectivity to a training
program.
- To teach beginners to read their bodies and avoid anaerobic overtraining.
- To aid in doling out energy during time trialing or climbing, saving some
for the final effort.
- To analyze race efforts and design a personalized training program.
- To spot overtraining (heart rate 10% higher than normal on awakening for
several consecutive days).
The DISADVANTAGES of a HRM are:
- Its inconsistency - at the same heart rate you're not always putting out
the same effort day to day.
- The lack of scientific support - there is no evidence training with a HRM
improve competitive performance.
- Too much data, especially with elaborate HRMs, with little agreement on
how to use this information to improve training or performance.
- The lag time in heart rate response to a change in exertion - 15 to 30 sec
lag with 2 to 3 min to stabilize at the new level of exertion.
- Its incompatibility with group training.
- It distracts from dangerous road hazards.
DEFINITIONS
Here are some definitions you'll encounter in the literature on heart rate
monitors:
- Bpm - beats per minute
- Max HR (MHR) - maximum heart rate (expressed in beats per minute)
- Target heart rate - the training heart rate (usually a range of values)
- Anaerobic threshold (AT)* (synonomous with lactate
threshold). Lactate production occurs with muscle cell activity and
increases as activity becomes more vigorous. Lactic acid is metabolized by
the muscle cells, but at some point they cannot eliminate (or oxidize) the
lactate as fast as it is being produced and the blood lactate level begins
to increase. In trained athletes, this threshold for lactate buildup occurs
at a higher activity level or percentage of the athlete's MHR or aerobic
capacity. For all practical purposes, the AT is the highest heart rate you
can maintain for a race or hard ride lasting up to an hour. As the AT
increases with aerobic conditioning, it is considered one of the standard
measurements to track training. The AT is usually reached at 80-90% of your
maximum heart rate, but in elite riders rises to 90-93% of their maximum
heart rate.
- Lactate threshold (LT). See anaerobic threshold.
* Determining your actual Anaerobic Threshold (synonyms are lactate threshold,
AT, LT, Concini test). Accurate laboratory determination of your anaerobic
threshold requires frequent blood draws while pedaling an ergometer at steadily
increasing workloads. But for training purposes, the following approach is an
alternative. Using a single gear, start cycling at 35 kph. Slowly increase speed
on a flat course by 1km/hr every 300 meters (1/5 mile). Chart heart rate vs
speed. Anaerobic Threshold is the "breakpoint" where heart rate levels
off relative to speed.
Let's assume you have decided to use a heart rate monitor in your training
program. The first step is
calculating your MHR or maximum heart rate.
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