- Morning Trainiacs. So
NTK,
if you haven't been around,
NTK, No Triathlon Kim, my wife, has been running,
like after 11 years of battling Lyme disease,
she's feeling a little bit better,
and starting to exercise again, very proud of her.
She's done a couple of runs lately,
where she is so
into
data,
such a data junkie.
Cause I set her up with a Garmin running watch and she's
analyzing heart rate and her pace
and we realized Holy smokes, her heart rate's really high.
So we figured,
I've done many, many videos on this,
but realize that I've never done like a complete start to
finish beginner zone to lowering your heart rate
plan.
How do you get started?
How do you calculate your heart rate correctly?
How do you set up your watch? What, watch should you get?
Should you be using a watch heart rate monitor?
What happens if you go out and your heart rate is
tremendously high, what do you actually do?
So she's got to run to do in a little while and
Hey Gracie, come on. We'll go for a run with her.
We'll set her all up with how to get going.
(Upbeat music)
So, NTK Trainiacs. Trainiacs NTK.
If any of you don't know
- [Kim] They know me
- [Taren] Some don't,
there are like hundreds of new people every single day.
We can't assume that.
Okay. First things first,
we've got to calculate your heart rate cap.
What we want is to keep you running under
your zone two heart rate cap.
Easiest and quickest way to do that without putting you
through a really painful test is
Maffetone method Calculation, is what you want to Google.
Okay. So Phil Maffetone the math method, M a F method,
the maximum aerobic functions, just a coincidence
that's the math method, is this is a little bit more
customized than just 180 minus your age,
or a certain percentage of 220 minus your age.
So what we're going to do is you start with subtracting your
age from 180. Then after that, if you have,
or recovering from a major illness,
heart disease and operation hospital, state rehab,
or on any regular medication in any stage of chronic
over-training, anything like that,
we're going to subtract an additional 10 being that she's
recovering from Lyme disease and everything.
We're going to subtract another 10.
Or if you're just starting, just getting back into train,
subtract an additional five.
If you've been training consistently for up to two years,
without any other problems mentioned above
no modification is necessary.
Or if you've trained for more than two years,
without any of those problems add five.
How do we actually monitor that properly during a run?
She has been using the Garmin 2 45 music.
Now this has a heart rate monitor built in.
A lot of people say, well,
I've got a heart rate monitor,
this for running, not great.
Like it's a great watch, but the heart rate monitor
for running, because there's so much jostling.
Even Garmin says, yeah, it loses some accuracy.
What you want is a chest strap.
So this is the Garmin HRM pro,
Garmin HRM pro you can swim with,
you can connect to zwift,
you can connect to Bluetooth,
you can connect to your watch.
You can do all of the things that you need to do.
And this is designed to replace like all other Garmin heart
rate monitors. Now specifically for triathletes.
The next thing that we're going to do for setup the watch
correctly, to get this, to monitor heart rate properly.
What we're going to do is we're going to set up the run
data screens, so that heart rate is on there.
We've got distance. We've got time.
We've got pace more than anything.
Let's just change this and we'll put heart rate down there.
Okay? So that's done.
We are going to make a heart rate alert and we're going to
set it to a custom alert
when her heart rate goes
over the heart rate cap that we set,
and then this is going to buzz to let her know when she's
going above it.
Now we run. She's so excited about running.
What's the workout today?
- [Kim] Well, this is the zone two run
and I have to stay below my heart rate cap.
And it's not going to take much to get there.
- [Taren] What are you at now?
- [Kim] 1 13.
- [Taren] Come on.
- [Kim] 1 16.
I'm staring at my watch the whole time
to check when I go over 1 16.
- [Taren] Well, we set the alarm
so that you don't have to stare at your
watch the whole time. Okay?
So she's already walking. The reason that is so,
so hard for her,
and it's really hard for people right at the start is
because
when you are exercising,
you need these things called mitochondria to produce energy.
If you aren't terribly fit,
you don't have a lot of mitochondria.
Mitochondria is developed by exercising at low intensities.
So if you're just starting,
you don't really have any mitochondria
and the issue with
going and running and just saying, you know what?
I'm not too concerned about developing mitochondria.
I'm worried about running, is that, yeah,
you're going to, just teach your body how to run.
So you're going to get better right away,
but your potential is going to cap out right away.
So if you can
exercise at a lower pace
or just generally day to day, have a lower heart rate,
burn more fat because you've got more mitochondria,
they're burning more efficiently,
you're going to be healthier.
And your potential for exercise
is actually going to increase.
How are you doing so far?
- [Kim] Well, mostly walking as you can see.
One or two steps,
and then I hit the heart rate ceiling again,
and I have to walk again.
And it's not going down as fast as you think either.
- [Taren] How does it feel to be walking now?
We haven't set this up at all.
- [Kim] Disappointing, like super disappointing.
How, what good is this?
I walk the dogs and I can't do a triathlon.
So how is this going to help me?
- [Taren] Well, we've enlisted the help of a friend of ours,
Ben Kanute, who is a pro triathlete.
He's an Olympian, that he has a message about heart rate
training.
- [Ben Kanute] Hey Ren, it's Ben Kanute.
It's okay to run slow, even walk during your runs.
Check this out.
Long, run on tap today,
going to go out here at Brown's ranch,
just kind of cruise around and get in some miles.
I do a lot of my runs, especially longer runs as run-walk,
which just kind of helps
keep the fatigue a little bit lower.
And the load on the legs a little bit lower than if
you're just doing a straight run.
So it's a little bit, I guess,
different than a lot of people do,
but it's been working well to keep me injury free for the
past few years, enjoy doing runs both ways.
- [Taren] Thanks Ben. At the end of this video,
I'll link to his YouTube channel,
him and his wife, Courtney,
they do a YouTube channel and you can follow along.
It's good stuff.
So even at really elite levels,
people are still doing run-walks to keep their heart rate
down and to keep the fatigue out of the body.
The reason you want to keep your heart rate down more often,
and you want over the course of a year,
about 80% of your time
to be spent under this heart rate cap.
And you can find your total time spent in an app like Garmin
connect is that their study after study, after study,
that show that somewhere around,
when you start spending more than about 20 or 30% of your
time in higher heart rates,
you start getting injured,
you start getting sick and
it just really starts affecting your overall health.
You can be working harder and actually doing more damage
than you're doing good.
So you want to build up a huge amount of time at that low
heart rate zone.
And because you're just starting out
while right now, she's just walking.
- [Kim] Walking too fast according to my heart monitor.
- [Taren] That's going to change a lot.
What's going to happen is as you start
training more and more, because it's such a new thing,
your body's gonna have this new stimuli.
So it's going to be very easy for a lot of people,
if they follow it,
to actually reduce their heart rate or increase their pace,
because you're going to adapt to it fairly quickly,
your body doesn't want to have to walk.
And then the question obviously becomes like,
how are you supposed to make progress?
If all you're doing is walking,
well, think of it this way,
your body doesn't understand a pace.
What it understands is an effort level and based on
different effort levels,
it does different things:
at a low effort level, it builds mitochondria;
at a high effort level, it makes the mitochondria you have
function better.
The number of mitochondria that you have in your body
determines your potential
and that mitochondria is best built at low effort levels.
So it doesn't matter if the pace is low.
If your heart rate is in that right, low effort level zone,
you're going to be building mitochondria.
And I feel bad for it because I'm sure this is discouraging
having to walk,
but it's kind of the building,
the foundation of health of fitness,
it's training to be able to train,
it's getting you ready to be able to do all those things in
a healthy way progress.
Whereas if you just go and do high heart rate trainer
training shirt,
you're going to be making a tiny little amount of
mitochondria that you have function better,
but you're not going to be functioning your body any better.
If that makes sense.
How do you feel about this at this moment in time?
- [Kim] This is useless
- [Taren] What were the results?
- [Kim] Mostly walking.
- [Taren] How long did you go?
- [Kim] 20 minutes.
- [Taren] What's your biggest thought from that?
- [Kim] It's disappointing.
I had done four and a half weeks of run-walk
and I was able to run longer.
My heart rate heart rate was through the roof
after the last one I did,
which had a couple of six minute blocks of running,
my face was red and hot for
- [Taren] Like two hours.
- [Kim] Like two hours after. I mean,
through the roof heart rate for sure.
And the Garmin definitely reflected that.
So I know that's not good.
So this obviously after,
but it still felt like an accomplishment because I haven't
run in years and haven't been able to do much activity
because of Lyme.
So that felt like an accomplishment, but
I guess not in a good way, so just walking or,
or like
- [Taren] It's a fine way.
- [Kim] 90% of walking feels, like a big step back.
- [Taren] It's not though, because,
it's two things.
If you're doing it for health,
having more mitochondria is going to make you a healthier
person because you're going to be able to
even just throughout the day, have a lower heart rate,
which is easier on your system.
If it's per for performance,
you want to start thinking about racing, anything.
You're going to have a bigger engine because you're going to
have more energy producers.
- [Kim] Right? I, the funny thing was,
and I said this to you, you know,
every time I had to do my run in the last five weeks,
I've said, oh, I have to do my run.
And then as I was walking this time, I said, well,
here's an attitude change. How come I don't get to run now?
So, you know, perspective.
- [Taren] Now let's say you don't buy this.
And you're like, no, there's no way that
I can be running that slow.
Well, you can do another step up, like more customized test,
go and do a max effort on a track.
Like we would say a two mile warmup,
then two miles of tempo,
then 400 meters
building to like max max, max effort.
And then another 400 meters where every
subsequent hundred meters,
you're going harder and pushing more and more.
That should get you a pretty max heart rate and then get a
overnight resting heart rate.
Like the lowest heart rate you have
over the course of a few days,
which is usually while you're sleeping
and then go to the Carnivin formula.
And the result that is given to you in the Carnivin formula,
70% is
more customized.
Most of the time,
it ends up being kind of the same.
Now, two things that you can do.
If you want to really adopt heart rate training,
you can go to triathlon taren.com forward slash
H R training.
This'll give you kind of a more structured system,
it'll give you all of your zones. Your lower,
your high based on a max heart rate
based on the Maffetone method calculation.
And you can go check out this video right over here,
which gives you some ideas about
how to lower your heart rate.
Just to make it a little bit easier for you to execute
first off don't dress like that.
You're going to be super hot.
- [Kim] Yeah it's pretty warm.
- [Taren] Yeah.
You want to be cold when you start, ideally.
All right. Now you gotta say later, Trainiacs.
- [Kim] Later, Trainiacs