HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the...

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John Kynaston Using Heart Rate to maximise performance in ultra running

Transcript of HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the...

Page 1: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

JohnKynaston

UsingHeartRatetomaximiseperformanceinultrarunning

Page 2: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

IntroductionAlwaysenjoyedrunning

Mid80’sIranalotofhalfmarathonswithapb of1:16:20

Workedoverseasfor8yearsanddidn’tracemuchbutkeptrunning

2005-06calfinjurystoppedmyrunning

Finallygotitsortedoutandstartedrunningagainpainfree

Decidedtolookforanewchallenge

Page 3: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

IntroductionDiscoveredtheWestHighlandWayRace

95mileracefromMilngavietoFortWilliam

Enteredforthe2007raceandstartedtraining

InJune2007ranmyfirstwhw raceFinishing

Page 4: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

Ifinishedin22hrs45mins19secs

Page 5: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

FollowingyearItrainedharderandwasbetterprepared

Ifinishedin19hrs59mins33secs

Page 6: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

Page 7: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

ThefollowingyearIwentfasterfinishingin19hrs51mins59secs

Page 8: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

Between2010to2012IhadafewtougheryearswhenIstruggledovertheFinal15miles.

In2011thewhw racetookme27hrs36mins00secs

Page 9: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

Idecidedtochangemyapproachtotheraces….

#Iwantedtobeabletofinishwelland‘enjoy’thefinalfewhours

#TodothatIneededtostarteasy

#TohelpmewiththatIdecidedtokeepmyheartratetoaspecificrate

Page 10: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

10k

Page 11: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

2013Fling

2015Hardmoors55

Page 12: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

Lakeland100

Page 13: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

2015Lakeland100

In2012theracetookme34hrs33mins 59secs

Thefinal30mileswerealonghardslog.

Ifinishedbutitwasn’tveryprettyorenjoyable

Page 14: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

2015Lakeland100

Myaimwastorununder30hrswhichIfeltIwascapableofdoing

Neededtopacemyselfandstillberunningthesecondhalfoftherace

Threekeyelementstomytraining

#Lostsomeweight

#Coveredthewholeroutein2trainingweekends

#RanupanddownBenLomondonceaweektopreparemyquadsforthedownhillrunning

Page 15: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

2015Lakeland100

IaimedtokeepmyHeartRateat125forthewholerace

Ittookalotofdisciplinebutitworkedreallywell

Page 16: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

Page 17: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

Page 18: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

Page 19: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

2012

2015

Averagepacecomparisonofmytworacesfrom2012and2015

Page 20: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

Lessonslearnt

#DecidewhatHeartRatetoaimfor

Page 21: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

Lessonslearnt

#DecidewhatHeartRatetoaimfor

Maths…

AverageHR=HR0*power(e,-Distance*DistanceRatio)

Page 22: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

Lessonslearnt

#DecidewhatHeartRatetoaimfor

#Needtobetotallycommittedtothistactic

#Psychologicallysomuchbettertobecatchingpeoplethanbeingcaught!

Page 23: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

NextRace…

Hardmoors160mileswhichstartsonFriday28th Aprilat5pm

Page 24: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

NextRace…

Iruna‘GuessMyTime’Competitiononmyblog

www.johnkynaston.com

ClosestguesswinsanUltimateDirectionJacketworth£130

Page 25: HR in ultra running - West Highland Way Race · Needed to pace my self and still be running the second half of the race Three key elements to my training # Lost some weight # Covered

UsingHeartRatetomaximiseperformanceinultrarunning

Thanks…

www.johnkynaston.com


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