Heart rate max for older athletes

[andygates]

Sorry guys, but that's us. This is from 220 Tri and is an alternative to the "220-age" formula; it also means you can set a different MHR for each sport - I don't know about you, but I have different working HRs for cycling and running. And as cardiac fitness changes your zones can adapt.

The rule is really simple: trunble along gently breathing through your nose. Increase intensity until you just have to breathe through your mouth. That's 80% of your MHR right there.

(Caveat, this is from Joe Beer who once recommended energised water)

Comments

[skean.livejournal.com]

Which is the next race?

[andygates.livejournal.com]

Cotswold. Sunday 10th Sep. 750m lake swim, 20km flat ride, 5k flat run. Early morning start so I'm camping over. Thinking of booking a silly treat like waterskiing for the afternoon as a carrot :)

"What 220 means: The original method of estimating your training heart rate range was to find your theoretical maximum heart rate by subtracting your age from 220. Today more accurate methods are avilable" 220 Triathlon, p113, issue 197

Booyah!

[skean.livejournal.com]

You done a lake swim yet? I've found it the most pleasant sort of swim so far. No nasty salty tasts, no waves, no chlorine, no ends to get in the way of getting a good rythm going.

If it was the day before I could have come and cheerleaded - we're in the UK leaving on the 9th!

How about wakeboarding for the afternoon? You've got the thighs for it from the cycling, and its the same sliding sideways flow thing as surf and snowboarding?

[andygates.livejournal.com]

Hutch has me tooling around in the Huntspill tonight, which may as well be a lake as the current is negligible. Allegedly the race lake has good vis - it's a gravel quarry lake - so that will be novel.

Fresh water doesn't get up my nose like seawater does, so less urge to purge - that's a definite bonus. Mind you the trickle-breathing is slowly coming together...

This rhythm thing is what I'm after. In the pool doing short sets it's easy to be anaerobic and go blaRRAARGBLAGRBLARG until you hit the end. I think this is why I was so stoked about that 150m set the other day - that felt like I had found my pace and was trundling. And that's exactly (and all) I need to do.

Wakeboarding eh? I'll add it to the list :)