Heart rate. Difference between training and racing?
Interesting, I was always the same. Based on feeling, actual racing puts me in a different place mentally and I seem to be able to go harder than training.
I have backed this up in the past with HRM stuff, when racing, I can get it 5-7% higher than everything I’ve got when training. Symptom of adrenaline?Posted 3 years agoBadlyWiredDogSubscriber
However the ‘race effect’ can work in both long races and short ones, depending on how fired up you are. Cos that’s what it’s really all about.
So if you were racing, say, a 24-hour solo, being fired up will override the basics of physiology? Good luck with that 🙂Posted 3 years agoDT78Member
As a rule i’ll see higher maintained averages in a race, but i also try to do a reasonable number of race simulations (aka racing your mate flatout round twrch for instance). For longer events you need to find your comfortable average and hold to it. If i still feel good i start pushing harder the last few hours. Ive had too many times now where ive gone out at 2hr pace and blown up and then had cramp to deal with for the final few painful milesPosted 3 years agoHob NobMember
I don’t know about endurance stuff, my example was when I did the Mega a couple of years ago.
When training, both on the turbo/road/XC/whatever, I managed to max out around 190bpm. With some high intensity other sports (squash to a reasonable standard) I managed to max out 2 or 3 bpm more.
When I raced the Mega, I averaged 187bpm for 51 minutes and maxed out at 204 😯
I wasn’t very well at the end. I’ve never managed to get within 10bpm of that max since. I might start using one again to see what sort of numbers it brings up.
I imagine like most, I go too hard too soon, and go pop too quickly, then struggle to maintain from then on. The fun of racing really!Posted 3 years agoThe Swedish ChefMember
Yup normal for me, so much so that I’ve stopped using HR in races as the figures just scare me.
I go on perceived effort, which whilst in theory is the same as in training, is more than likely considerably higher.
This can be down to fuelling, rest, adrenaline, never underestimate the power of pinning a number on.Posted 3 years ago
So if you were racing, say, a 24-hour solo, being fired up will override the basics of physiology?
The basics of sport physiology already include psychology, so no.
However, when I raced 24 hour solo, being fired up certainly helped me not sleep. Helped loads.
Bear in mind the OP is talking about measured HR vs perceived exertion or ‘feel’, which is exactly what’s hugely affected by your state of mind.Posted 3 years ago
Been following a training program for 18 weeks now and recently did my first practice race. My average heart rate was around 10% higher for the race than I’m used to in training although perceived effort, I’d say it was a similar. In theory, I should have suffered lactate build up working at that level but after the 3 hour event was done, I felt okay considering.
If I’d stuck to target heart rate for the race, I’d have been well off the pace. Is this normal? The reason I’m asking is that I’m building up to a much longer event and I’m wondering how to play it now. I don’t want to blow up after 11 hours and fail to finish.Posted 3 years agoteamhurtmoreSubscriber
Perhaps you were unwell. Happened to me in London mara when hr was high from the outset. I adjusted my pace accordingly and two days later discovered that I had a virus.
My best races (running) have tended to co-incident with hr being exactly on target (I find john l Parker’s target ranges spot in fOR ME). Recently ran half mara but ignored elevated HR over 1H and died (for the first time for me) in last two miles.
So adrenaline may make a difference but my experience tells me not to ignore my HR.Posted 3 years agodjgloverMember
HR should be a lot lower in training than in a race
HR training = 145-160 bpm for aerobic workout, and average over a hard session with recovery, although the last interval of a set might see well over 180
HR racing = 173-182 for racing 173 average for marathon 181 average for 10k
Based on running though, and a max HR of 192, cycling will probably be 10 bpm lower
I don’t like perceived effort, as I always end up going to fast!Posted 3 years ago
Wasn’t ill before, during or after. Felt great actually. Also felt like I did rather well. Second fastest on the bike leg. Just wondering when I doy ironman, should I stick to my “zones”as used in training or can iI go a bit quicker based on these recent race numbers?Posted 3 years agoDT78Member
HR should be a lot lower in training than in a race
Don’t really agree I think it depends on what you are trying to improve, a training plan should cover a variety of aspects, including flat out efforts during intervals or race simulations which should be as close as you can get to your race output and you should be able to see your HR max (if not you simply aren’t pushing as hard as you can go…). You also need to focus on base training at lower levels etc.. depending on your phasing and your current targets.
As mentioned HR is a yardstick rather than an exact measure as it can be effected by many things. But I do feel it is a good thing to know what your sustained maximum average HR is over a time period, it gives you a bench mark and you can adapt from there. As you get fitter those numbers may change, I haven’t seen this personally, I’ve just got faster / more powerful for the same HR averages.
My current bench marks are approx:
202 max (I have seen 204…)
190+ for bursts of less than 2 mins no more the 10 efforts or I risk cramp
178 for upto 90mins
168 for upto 120mins
157 for upto 6 hours
150ish for 6 hours +
But, very subjective depending on health, when I last trained, fueling, hydration, weather, etc…
You just need to measure and record so you can build up a picture
I’m saving up for a power meter…much more useful for this sort of thing. Shame they are £££sPosted 3 years ago
Just wondering when I doy ironman, should I stick to my “zones”as used in training or can iI go a bit quicker based on these recent race numbers?
Since it’s such a long ride and a very long run, I’d say stick with the zones at first and see how you feel after a few hours.Posted 3 years agoTiRedMember
Racing – you just go harder and deeper – that’s why it hurts!
My (limited) off road skills keep my HR lower anyway. Gorrick 100 3 lap was 165bpm for shy of three hours and E123 road race was 174bpm for an hour. The latter killed me. Training rides are more like the off-road rides.Posted 3 years ago
I’d like to get around in under 12 hours. However, on long training rides, my average speed in zone is a little low for a 6 hour split. I’m happy that I’ve pitched the other two disciplines about right. But if I knew I could get away with going above zone on the bike, I might be able to make that randomly selected 12 hour target.
Well, 12 hours is plan A.
Plan B is beat my mate who did it last year.
Plan C is to not get swept up by the broom wagon.Posted 3 years agoteamhurtmoreSubscriber
Sorry missed the follow up. I only went up,to HIM but even then I stuck v closely to my zones. But I am a bit if a HR zone zealot!! Always worked v well for me and I have only ever crashed and burned when I have ignored them!!
Over an IM pacing is critical in all aspects. I adjust my stroke in the swim and cycle with one eye on cadence and HR most of the time. That and feeding!Posted 3 years agoadshSubscriber
The time to experiment is not at a race unless it’s part of your training. Blowing up is not only agony it’s also slow.
If your zones keep you mainly aerobic then going harder and exhausting your anaerobic store of carbohydrate greatly compromises your ability to burn fat again.
At the moment in longer races I try to avoid racing individuals and concentrate on being as efficient as possible. Passing a shattered fast starter isn’t that rare.Posted 3 years ago
There’s a lot of guess work on my part for this as there aren’t any long races for me to practice in between now and the event. According to the plan, I’m supposed to do a HIM first sunday in June but I can only see one and that’s full (actually, it’s more than full, it’s oversubscribed by about 100 people).
I’m planning on a DIY half that weekend but it’s not really going to be the same. I think the most I could hope for there is that I can relate a pace to the correct heart rate and hope the same pace on race day is sustainable.
What I don’t want to happen on race day is end up going too slow just to keep the hrm happy.Posted 3 years ago
You could just do an IM yourself, without the swimming part. Or you could pool swim. You probably should do a few crazy efforts just to see what it’s like. Have you done the distances separately?
To be honest though you won’t get it spot on first time. You’ll need to do at least two.Posted 3 years ago
Not sure I can get permission for two! I’ve not done all three disciplines full distance. In fact, I’ve only done the swim so far as part of this training. I’ve ridden that sort of distance in the past but at a sociable pace rather than at an effort. The swim feels very doable though.Posted 3 years agosteviousMember
My limited experience is that I can push a higher HR for longer in a race (or sportive, or whatever) but only if I’m already comfortable at the distance and have ridden it recently. Having an idea of how I should feel at 80, 90 miles or whatever gives me a yardstick for perceived effort vs fatigue. If I haven’t had that recent experience I usually just end up smashing myself to bits and having a somewhat unpleasant finish.Posted 3 years ago
The topic ‘Heart rate. Difference between training and racing?’ is closed to new replies.