spacer 
realestate-algarve.info home your portugal information source to real estate and living in portugalRobert M.L. Snapper
www.citius-altius-fortius.info
spacer spacer spacer
 SELECT CATEGORY:
spacer
spacer
 
spacer
spacer

spacer

   

Bike Erg SB 2018 : Indoor Rowing
Nonathon : Indoor Rowing
The benefit of low-cadence cycling : Cycling
Training in the Heat : General Health Info
Synching with Strava : Indoor Cycling
Wave surfing in Portugal : Wave surfing
What is wave surfing : Wave surfing
Tranings Guide Concept2 : Indoor Rowing
How fast do I lose fitness : Training
World Records on Row - Ski and Bike Erg : Records
Fitness level : Training
Decline due to aging : Training
Sport Injuries : Health
Principles of long distance running : Running
Padel versus Clips : Padels & Clips
Gears info for beginners : Gears
Strenght level calculator : Weightlifting
CANYON Roadlite : Bikes
CANYON Roadlite YT : Bikes
Karvonen : Measuring is Knowing
Official rowing site : Rowing
Heart Rate Bands RS : HR & HRV
Inversion tables : General Health Info
Word Records Men : Athletic
Women Rowers on the Olympics : Stories
What is indoor Rowing? : Indoor Rowing
Best Road Pedals : Cycling
VO2 Max Tables : General Health Info
Indoor rowing and health : Indoor Rowing
HRV by ithlete : HR & HRV
Saddle tilt : Cycling
Is Sleeping Naked Better for Your Health? : General Health Info
A special breakfast : General Health Info
Ergstick and Ergdata : Indoor Rowing
Heart Rate Variability or HRV : HR & HRV
HRV by Elite : HR & HRV
Frozen shoulder : General Health Info
BMI : General Health Info
Hit and Run : Stories
How to choose a bike saddle : Bikes
What is padel - You tube : Padels & Clips
Wat is padel - You Tube : Padels & Clips
Social Media and sharing : Social Media
Nokia : Blood Pressure
WR Marathon 2018 Kipchoge : Athletic
What is H I I T : Training
Bike gears for beginners : Gears
Tacx Bushiso Test : Home Trainers
VO2 Max : VO2Max
Cycling : World Hour Records
What and who is Citius-Altius-Fortius : Home
Making sense of drag factor : Indoor Rowing
History : Padels & Clips
Shoes and Clips : Cycling
Justine Renston : Profiles
Q-Power : Indoor Rowing
Surfing terms : Wave surfing
5 Tips to improve your sleep : General Health Info
How Beta blockers can affect performance : General Health Info
28-05-2018 : Indoor Rowing
You tube movies : Wave surfing
You Tube Videos : Bikes
Fitting handle bar tape : Bikes
Lactid Acid : General Health Info
Carbon or Aluminium : Handle Bars
Is Training By Heart Rate A Thing Of The Past? : HR & HRV
HR versus HRV : HR & HRV
What is BMI : General Health Info
Rowing Records Indoor RS : Indoor Rowing
Back cycling light : Cycling
Lucy Bartholomew : Stories
Indoor Home Trainers : Indoor Cycling
Training during holidays : Cycling
Strapping and taping : General Health Info
Cycling in Portugal : Cycling
Rowing Apps : APPS
The future of gears? : Gears
World Records Women : Athletic
8 Mistakes when measuring HRV : HR & HRV
Orthastatic Test : Measuring is Knowing
Influence Beta Blockers on performance : General Health Info

Gember : Gezondheids Info
Wie en wat is Citius-Altius-Fortius : Home
Maximale Hartslag : Gezondheids Info
Fietsmaat berekenen : Fietsen
Verzettentabel : Fietsen
Depressie of een dippie : Gezondheids Info
Inspanningstest : Fietsen
Citius-Altius-Fortius : Home
Lijnzaad : Gezondheids Info
Fietsen in Portugal : Fietsen
Hartslag zones : Meten is Weten
Mijn hartslag zones : Meten is Weten
De ideale fietspositie : Fietsen
Polar Testen : Meten is Weten
Bloeddrukwaarden : Meten is Weten
Invloed sporten op dementie : Gezondheids Info
Rafael Nadal : Tennis
Hartslag : Gezondheids Info
Nadal Tennisaccademie : Tennis
Hoeveel caloriŽn om 1kg. vet te verbranden : Gezondheids Info
Hoeveel caloriŽn om 1kg. vet te verbranden : Gezondheids Info
Hoeveel caloriŽn in wijn : Gezondheids Info
Derailleur afstellen : Wielrennen
Risico factoren hartaanval : Gezondheids Info
Diabetes 1 en 2 : Gezondheids Info
Hartslag Variabelen : Gezondheids Info
Runners world : Nieuwsberichten
Herstel van training : Gezondheids Info
Wat is indoor roeien? : Indoor Roeien
Bloeddrukwaarden : Gezondheids Info
Invloed van temperatuur op prestaties : Meten is Weten
10 goede redenen om te gaan fietsen : Fietsen
Herken een hartaanval : Gezondheids Info
Oversteek Stille Oceaan : Zwemmen
Mijn indoor roei records : Indoor Roeien
Mijn indoor fiets records : Bike Erg
Ski-Erg 2017-2018 : Records
Hartslag meten : Gezondheids Info
Lage Hartslag in Rust : Algemene Info
VanMoof fietsen : Fietsen
Hartritme stoornissen : Gezondheids Info
Mijn hartslag zones : Meten is Weten
Invloed van Beta blokkers op sportprestaties : Gezondheids Info

spacer spacer spacer

print articleTraining in the Heat

spacer
spacer


Heart Race or Pace: Training in the Heat

 

Training intensity is commonly described in terms of a percentage of heart rate reserve (HRR) where HRR is the span between resting heart rate (RHR) and maximum heart rate (MHR). The reason for this is that there is typically very good correlation between %HRR and %VO2max reserve. Of real interest is oxygen throughput, but it would be inconvenient to say the least to do every training session in a laboratory attached to a gas exchange analyser. Thankfully this correlation between HR and oxygen consumption allows us to dispense with the laboratory... most of the time. 

 

Difficulties can occur when training in hot and humid conditions. The reason is that our oxygen transportation system (namely the circulating blood as pumped by the heart) also serves as our heat dissipation system. The problem is more apparent when one considers that we do not have enough blood in us to enable maximum delivery to all parts of us at the same time. Our bodies are good at reducing blood supply to particular areas when it is not needed (e.g. to the digestive system during exercise), for otherwise blood pressure would plummet.

 

When exercising in the heat, more blood is diverted to the skin in an effort to dissipate the extra heat. Unfortunately for the working muscle, that diverted blood is well oxygenated... but with oxygen that will not find its way anywhere near the muscles where it is needed. Accordingly, to deliver the same amount of oxygen to the muscles a larger total blood output from the heart is needed each minute, which means an increase in heart rate. There is probably no one reading this who has not noticed a significant increase in heart rate when trying to row for any appreciable length of time at a given pace in the hot weather. It can be particularly challenging in countries where the ambient temperature can increase rapidly and without warning for a few days at a time, removing much opportunity for acclimatisation (the UK being a good example). 

 

So having established the problem and why it is there, how are you going to approach your 60 minute row at 75%VO2max this evening (an intensity which some might describe as UT1). 75%VO2max might equate to HR155 for a particular athlete, so you might expect to row the majority of the hour in the range HR145-155. Things start fine, but after 15 minutes you have already reached the cap, and after 25 minutes you are at HR165.... do you hold your "normal pace" or should you have been slowing down to stay in the band. It is an often debated point but the reality is that there is no right or wrong answer. It is only when one considers how your body responds to training that one can clearly (hopefully) see why that is so.

 

Many of the adaptations which occur from distance training do so locally, i.e. in the specific muscles and muscle cells that are involved in the exercise activity in question. Indeed it is for the purposes of bringing about those adaptations that people row long relatively low intensity sessions in the first place. As a general rule, the greater the oxygen throughput, the greater the stimulus to adapt per minute of training. The problem is that this puts a strain on your nervous system which can only handle a certain amount of load (which is where heart rate variability (HRV) comes in handy to monitor it). If you like, running your total muscle mass at 75%VO2max comes at a cost to your body as a whole. Providing the total training load is controlled, it is not a problem and your body will handle that cost.

 

When you are training in the heat and your heart is having to beat 175 times a minute rather than 155 times a minute to maintain the same oxygen throughput, even though your muscles are getting the same workout the cost is very much higher. 

 

So you have a choice. If you are training in a manner where you are very conscious of the total training load and are sitting quite close to the line (a place where Q-Power athletes generally live), then you are going to have to control the "cost" of the session and work to heart rate. Yes, it means you muscles are only going to get a 65%VO2max workout rather than the 75% you were looking for... which is why it is a very good idea to train in nice cool conditions (unless you are preparing to compete in a hot climate which case acclimatisation obviously becomes important).

 

On the other hand, if your training is more limited by the amount of time you have available and your body is coping with the training load easily, the chances are that an increase in the cost of training will not be the end of the world... although when that hot weather first arrives it might feel like it for a few days. However be sensible and take the strain off as much as you can - plenty of water, some electrolytes to help absorb that water, and a fan or two to minimise the damage.






(Above)
If your training session feels like this then you should read this article.



(Above)
This shows the impact humidity can have.

(Below) So does this.

 

Date Inserted: 04 July 2018
Last Updated: 04 July 2018
 
Have questions or comments on this article? email me

 

print article

spacer
spacer spacer
spacer
spacer spacer
spacer
|
spacer
Copyright © 2002-2019 Ricola Algarvia Ldª. All rights reserved. Legal Notices | Privacy Policy
Protected by the copyright laws of the EU and by international treaties.