Am I killing myself?

Am I killing myself?

Post by Dale Dozi » Sat, 02 May 1992 00:53:33


 I have read so much on these news groups about trainning and
VO2 max and max heart rate that I am starting to get dizzy.
Just looking at my max heart rate (220-35=185) and the training
levels people talk about I think I must be over training.
I rarely exersize with my heart rate below 158-160. At this
heart rate I can workout every day without burning out. I run
or bike on alternate days 6 days a week. Run 4-6 miles and
bike 25 miles. 2 or 3 days a week I will really push the whole
way at a heart rate of 165-167 and pick it up the last 5 minutes
to a heart rate of 175-180. The day after I will do an easyday
which to me is a heart rate of 157-160. ( I have a heart monitor
by the way). Am I killing my self, doing to much? I have been
doing this schedule pretty much since last October. I don't
feel bad and my resting heart rate is still low, am I over
training, setting myself up for injury? I want to bike/run
faster and further, is this the wrong way to get there? Any
help or insight would REALLY be appreciated.
Thanks
-Dale

 
 
 

Am I killing myself?

Post by Seth Breidba » Sat, 02 May 1992 03:51:56


writes:

Quote:
> I have read so much on these news groups about trainning and
>VO2 max and max heart rate that I am starting to get dizzy.
>Just looking at my max heart rate (220-35=185) and the training
>levels people talk about I think I must be over training.
>I rarely exersize with my heart rate below 158-160. At this
>heart rate I can workout every day without burning out.

The formula "max heart rate = 220 - age" is an average.  There are two
things wrong with it:

1. I believe it was derived from untrained people; people who are very
aerobically fit are likely to exceed the average.

2. The standard deviation is 10.

According to that formula, my regular workout is at 98 - 101% of
maximum (for one hour).  I'm inclined to doubt the formula.



 
 
 

Am I killing myself?

Post by Rich Washingt » Sat, 02 May 1992 08:51:23

Quote:


>writes:

>> I have read so much on these news groups about trainning and
>>VO2 max and max heart rate that I am starting to get dizzy.
>>Just looking at my max heart rate (220-35=185) and the training
>>levels people talk about I think I must be over training.
>>I rarely exersize with my heart rate below 158-160. At this
>>heart rate I can workout every day without burning out.

>The formula "max heart rate = 220 - age" is an average.  There are two
>things wrong with it:

>1. I believe it was derived from untrained people; people who are very
>aerobically fit are likely to exceed the average.

>2. The standard deviation is 10.

>According to that formula, my regular workout is at 98 - 101% of
>maximum (for one hour).  I'm inclined to doubt the formula.



Actually, there's very little correlation between max heart rate and
fitness.  The Olympic team cyclists have max heart rates anywhere from
about 170-205, if I remember a recent article (Cycling USA) correctly.
The important thing is where your AT is -- that can change with training,
so the normal formula of 85% of HRmax is not accurate even if you knew
your HRmax.  Your AT is the highest HR at which you can sustain an
effort forever (for practical purposes, a half hour or so).  There
are various ways that people compute that, but you can come close by
trial and error (and it's not an all-or-none thing anyway -- it's a
range over which the lactate buildup curve starts to rise more quickly).

                                Rich Washington


 
 
 

Am I killing myself?

Post by todd.r.jens » Sat, 02 May 1992 21:46:53

Quote:

> I have read so much on these news groups about trainning and
>VO2 max and max heart rate that I am starting to get dizzy.
>Just looking at my max heart rate (220-35=185) and the training
>levels people talk about I think I must be over training.
>I rarely exersize with my heart rate below 158-160. At this
>heart rate I can workout every day without burning out. I run
>or bike on alternate days 6 days a week. Run 4-6 miles and
>bike 25 miles. 2 or 3 days a week I will really push the whole
>way at a heart rate of 165-167 and pick it up the last 5 minutes
>to a heart rate of 175-180. The day after I will do an easyday
>which to me is a heart rate of 157-160. ( I have a heart monitor
>by the way). Am I killing my self, doing to much? I have been
>doing this schedule pretty much since last October. I don't
>feel bad and my resting heart rate is still low, am I over
>training, setting myself up for injury? I want to bike/run
>faster and further, is this the wrong way to get there? Any
>help or insight would REALLY be appreciated.
>Thanks
>-Dale

Dale,

I did some calculations based on your maximum heart rate (HRmax) and
and an assumed resting heart rate (HRrest) of 45 to get a range of
training heart rates.  The algorithm I used was the Karvonen method:

        HR%effort = (HRmax - HRrest) x %effort + HRrest

        ZONE    %effort         HRrange         Types of Training
          I     60% - 70%       129 - 143       Overdistance, Endurance
         II     71% - 74%       144 - 149       Endurance, Speedwork
        III     75% - 80%       150 - 157       Endurance
         IV     81% - 90%       158 - 171       Intervals
          V     91% - 100%      172 - 185       Race

I suspect your maximum heart rate is a bit higher than 185 if you consistently
are able to train easily at 157-160 - that would push the HRrange numbers up.

Rob Sleamaker (from his book, _SERIOUS Training for Serious Athletes_) says
most athletes train too much in zone III, which is good for building
endurance, but in the long run depletes our bodys.  We should be training
in zones I and II on long or easy days and in zone IV on short, hard days.
It looks to me like your getting enough training in zone IV, too much in
zone III, and not enough in zones I or II.  I'd say back off on your
easy days.  These workouts should be "embarassingly easy" and you should
get home feeling like you could go right back out and do more.  It's good
for your physical and mental health.

As far as training like this since October - I would also suggest next winter
you take some down time and train with a low heart rate so you can
rebuild your base and let your body recover.  As far as faster and further,
try some easy but long rides (50 miles+) or runs (10 miles+) to work on
your endurance.  Do some intervals on your other days to work on speed.

Todd Jensen                                  o
AT&T Bell Labs             ___^o_    __o    <|\
(708) 979-1254                     _ \<_     \

 
 
 

Am I killing myself?

Post by Robert Holt » Thu, 07 May 1992 23:00:16

Quote:

> I have read so much on these news groups about trainning and
>VO2 max and max heart rate that I am starting to get dizzy.
>Just looking at my max heart rate (220-35=185) and the training
>levels people talk about I think I must be over training.

Don't take too much notice of that formula; according to it
I should have a max heart rate of 194 (220-26) but I regularly
work out at heart rates in excess of 200, nad have clocked a max of 210
after a 500 metre sprint (rowing). If you feel comfortable at the
intensity which you train at then don't worry!

Quote:
>I don't
>feel bad and my resting heart rate is still low, am I over
>training, setting myself up for injury? I want to bike/run
>faster and further, is this the wrong way to get there? Any
>help or insight would REALLY be appreciated.
>Thanks
>-Dale

As your resting heart rate is still low, it doesn't seem like
you're overtraining; if it starts going up for no reason then
maybe you should ease off. Working your heart at high rates for
extended periods of time will give you theability to bike  & run
faster and further; Thor Neilson (top rowing coach) is an
advocate at working at high heart rates and advised us to do lots
of interval training when he gave us some coaching a few months ago.
--
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