Rate of Perceived Exertion
Looking for any tips, advice or feedback on using rate of perceived exertion for EN plans. As of right now, I do not have a heart rate monitor. I am trying to figure out if I truly need to get one. Anyone use RPE for training? How important to my training is knowing my exact heart rate... Any info would be GREATLY appreciated!!
Thanks
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Sounds like the question is, "Should I buy a heart rate monitor?"In part that depends on your goals in triathlon. If you're in it to improve fitness, lose weight, and participate in some events, then, no, you don't need an HR monitor, pace watch, or power meter. But if your goal is to go as fast as you can in races, improve on your former times, and maybe even get to some big events like national or world championships, then my answer is yes.
When I first started running and doing tris in 1999, I basically just went out and ran, for the first two years. When I got a heart rate monitor and started doing intervals on a running track, I began to learn how to correlate RPE with HR, and thus could fine tune my training a lot more precisely. Since I was on a track, I added the third metric of pace (how long did it take me to go 400/800/1600, etc). Over time, my body learned what the RPE of, say, a 6:30 min/mile pace vs an 8 min/mile pace was, and what the HR associated with each was.
This learning then helped me become a better racer. In Triathlon racing, the RPE associated with a given pace on the run leg is higher; meaning when you do an Oly tri, the run should "feel" like a 10K, but your pace will be the same as a stand alone half marathon. HR helped me get that straight, so I didno't work too little or too hard on race day. After about 10 years or so, I stopped using the HR during races, and went solely off of RPE, but still strained with HR.
EN training relies on using fairly precise training paces/efforts; go too hard/fast, and you risk getting too tired to complete all the workouts in a given week. Go too easy, and you won't get the full benefit. The more data you have to help you go at the proper pace, the more you'll get out of the training. And the more you learn how to correlate RPE/HR/pace, the better you'll be on race day.
If you're thinking of getting an HR, and your budget is truly limited, then you should be able to get a bare bones model for about $60. But considering what you're paying monthly for EN training and racing advice, you might consider getting something like a Garmin Forerunner 305, which can be had for somewhere between $150 and 200, and gives you pace, HR, and details of each interval you do. It can also be used a a bike computer, though not with power.
Making the jump to a full power setup for the bike is a minimum $1000 investment. For me, that was a late addition to my training tools - I did very well for more than ten years without it. Rachel is right: TrainerRoad (which requires an HR monitor) @ $10/month is an excellent way to introduce the metric of power to your training during the winter months (OutSeason). An HR monitor is mandatory to getting the most out of both your cycle and run training and racing if you don't have a power meter or a pace watch.
I think for running it's a bit different and RPE can work for someone without a lot of experience. Also if you have a very simple stopwatch and know the distances between some landmarks on your route (or are running on a treadmill), then pace feedback is readily available without spending any money.
Btw the cost of an HR monitor can be extremely low if you keep it very simple.
@ Dave I will let you know! THANKS!