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]

This raises several questions:

1) Is 220 magazine called "220" because that's the basis for the MHR calculation? I was trying to work out the other day what distance "220" could be (a la "70.3" for the half ironmans). Finding out its a "Max" calculation makes me think of "Pepsi Max" and might put the magazine into the "Extreme!" category (to clarify - thats a bad thing)

2) Do you subscribe to 220? If so, would you say its worth it? Its so expensive over here in the 1 shop I've seen it in, a subscription would be cheaper than buying a couple of issues.

3) When does one become an older athlete? 25? 30? 35?

4) "just have to breath through your mouth". Does that mean when you start breathing through your mouth, or when you are breathing through mouth only? (the latter sounds less likely)

5) Does the "220-age" give a reading for older athletes that is too high or too low?

I agree on the MHR diffs for diff sports - my cycling working HR is higher than my runnning. I suspect my running is higher than my swimming, but the monitor doesn't reliably work under water (the trace from London is very funny - whilst I was swimming the altitude varied by about 20m with every stroke).

My Polar S625 has several tests that you can do, one of which determines individual MHR. However, they all rely on you not having either a) drunk alcohol or b) trained in the last 24 hours. I've been trying to find a day to do the tests for nearly a month now :-)

[andygates.livejournal.com]

I still don't know why 220 is called 220. Maybe someone could throw light on it? I don't subscribe, it's pricey and so far has just repeated the good info I've got from friends and forums. Mostly I get it for the motivation of having a tri mag around (so I will probably stop after this race).

Older = when the 220 formula is obviously rubbish. Seems to give a too-low figure for people as they get older or if they're heavier. So old big blokes like me... :)

I read the breathing thing as when you can no longer comfortably breathe only through your nose. And amusingly my cycling HR is lower than my running. Which just goes to show that specific fitness runs very deep indeed!

No booze or training? But hang on, isn't the training to justify the booze and the booze what you do on rest days? These people are crazy!

[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!

[ehutch.livejournal.com]

220's worth it. IMHO

MHR is different for men and women but don't ask me for the calculation right now as I'm supposed to be cooking tea.

Vet is usually 40 but I have been vet for some road races (sob) as they class vet as 35 for some runs. Depends which sport rules you are under and race tradition.

[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 :)