Ignore heart rate?
I need some advice.
I'm noticing that during the brick portion of the Saturday advanced Jan OS sessions my heart rate during the HMP "back" portion drifts into Z4 territory( typical heart rate I'd see during a "rested" Z4 run session). Are my MP and HMP off or does the heart rate represent cardiac drift from the FTP bike session? Should I just ignore the heart rate? I'm concerned about going too hard and messing up Sunday's run.
Thanks in advance for the advice from all you smart folks!
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If you are, then no adjustment necessary. If not, then the Sunday run takes priority - shorten the Saturday HMP so you can hit your Sunday intervals..
Maybe not something to pay attention to during interval workouts.
Other than to get a sense of whether you are overtrained or not and need rest (heart rate too high).
I agree with Russell. You will likely get HR drift on the Saturday brick run even if you hit the right pace. However, the more important weekend run is Sunday. Make sure you are able to do that run well.
Q1: In addition to what others said, check your hydration. One can get pretty depleted by the time s/he gets to the halfway point, and this gets expressed by a higher HR at a given level.
Q2: Ride your watts, but continue to monitor and actively track HR and RPE. Just the act of paying attention and knowing what a z4 interval ought to feel like, or what HR number might be most often associated with effort X are very very powerful tools to have in your kit for continued training and racing.
EDIT: I didn't read the OP fully, but the same information applies. For what it's worth, I have exactly the same response to HMP in that brick. So option three is: "sometimes it just happens. Unless you are experiencing a downstream effect, just note it, and carry on."
Thanks for the help everyone.
I have no problem hitting the numbers on Sunday's run.
Based on the recommendations, my plan would be to note but "ignore" the HR during the brick and try to be more vigilant about hydration (I forgot to mention that I usually " sneak" in a swim on Saturday mornings along with some upper body weights before the bike/run brick in the afternoon- I've done that during my last 2 outseasons with EN-I guess I need to be more mindful of the downstream effect the earlier "innocent" session might have)
For all that short hard interval stuff we are doing here in the OS forget about it and just stick to your PowerMeter, GPS-device or RPE (which IMHO is a very very very good indicator of what you are doing)
BTW: There are A LOT of things that influence HR more or less - dehydration is one of the most common things that would cause your HR to increase for example. The same applies to possible illness or if you've taken 1-2 beers too much the day before. For the first reason you should feel a very high RPE and slow down .. but for the second RPE won't change a lot and you should just KEEP GOING!! (For that reason please do not ignore your RPE but know what "VERY HARD" really means!)
There is also something that is called cardio-drift which (if you don't know about it) will cause you too slow down when doing extensive long races/workouts because your heart-rate is continuously increasing ... just ask google about that.