Using Heart Rate to Train Erg

[sander]

For me personally, I am seeing that "perceived effort" correlates better with Lactate than heart rate.

This is for steady state sessions between 185 and 200W, typically around 60-80 minutes of duration. For each session I note the perceived effort level (on a scale from 1 to 10), measure average heart rate, take a lactate test and read the average power from the monitor.

I try to row at 200W but do go slower when it feels "too hard". Here are the correlation coefficients:

Lactate - Perceived Effort: 0.92
Lactate - Average Power: -0.18
Perceived Effort - Average Heart Rate: 0.40
Lactate - Average HR: 0.38
Average Power - Average HR: 0.69

[Edward4492]

What type of device are you guys using to measure lactate? I've been doing and plan on doing a lot of long aerobic stuff and have been going with a heart rate "cap", perceived effort and probably most importantly, recovery. I'm very interested in measuring lactate to see where I'm at.

Thanks!

[gregsmith01748]

I bought a lactate plus meter from these guys:

http://lactate.com/lactateplus.html

Measuring lactate is a pain (literally). You have to take a blood sample and you need to be careful to avoid contaminating it with sweat. It is also a single measurement, versus a continuous measure like HR. Having said that, it is directly correlated with the physiology associated with aerobic metabolism. It's unequivocal in terms of making sure that you are exercising at an intensity to maximize aerobic benefit and minimize recovery time. I tend to use it a lot at the beginning of the indoor season when I don't really have a good idea of what steady state intensity is good, and then more sparingly as the season progresses because, as Sander says, RPE is a pretty good way to judge. If it feels too hard, it probably is.

[zacclowes]

anyone got a link to where i can see the chart for training bands based on % of 2k time please?
used to race bikes and had a power meter so i understand how all this stuff works and would agree power is massively superior to heart rate for training.

[jackarabit]

http://indoorsportservices.co.uk/training/interactive

The pace threshold and ceiling for each zone are generated for you personally based on you latest, greatest, lamest, guesstimated, or other sort of 2kish effort. Technically the calculation is %2K Watts which correlates to pace.

[jamesg]

UT2, UT1 and AT are max 60, 70 and 80% of 2k rating and Watts.

By adjusting drag to get high pull speed with a long stroke, it's possible to get a comfortable rhythm at the main training ratings: 1:3 or 1:4, and race at 1:2.

[Romper]

Thanks again.

James - what effective tool can be used to accurately set and maintain the stroke rhythm at 1:2, 1:3 or 1:4 of the entire session?


Romper

[jamesg]

A metronome or just experience, but that's the wrong way round. We adjust length, drag and so on until it feels right. Not obligatory anyway, just a little more comfortable.