End of Phase II—Two Steps Forward, One Step Back? Using HRV in a Training Plan

31 12 2014

I’ve found curious results when considering heart-rate variability (HRV) readings in the training plan. For the most part, the two analysis domains followed the proper trend, that is to say when the LF/HF ratio was high, the dominance level of HF power was low as was the index for the natural log of rMSSD x 20. That being said, I look back over the respective phases and think about where I am versus where I thought I would be. Maybe there’s more “art” to this than “science.”

Back in September, I wrote about a phased training plan that I would use to organize my off-season training. Soon after, I learned a bit more about HRV and it’s value as a factor for day-to-day training decisions. There are two types of analysis that I pay attention to: time-domain and frequency-domain. Fortunately, the Kubios HRV software puts the results side-by-side for easy comparison.

There were roughly 21 medical and sports journal articles that I studied when I decided to check what I call the “big picture.” That is to say, I would watch the Mean R-R, SDNN, and rMSSD variables from the time-domain analysis, the LF/HF ratio (Fast Fourier Transform,) and LF/HF ratio and HF (AR) variables from the frequency-domain analysis. The reason I did this was because most of the journal articles held conclusions for particular domains (and metrics.) Since I was extracting the report variables all at the same time from the Kubios software, there wasn’t any extra work involved to create the tracking graphs. (I feel that I should at least mention that the “non-linear” group of variables were available, but that I didn’t see enough recommendation or acceptance within the art to call for tracking them.)

Day-to-day decision rationale: I mostly consider the following graph (Figure 1) for training vs. recovery decisions. If the index is low (near or below the lower standard limit,) I opt for a day of rest. If the index is between 47 and 52, I’ll workout, but maybe with a lesser duration. If the index is higher than 52, I’ll definitely put in a hard or extended workout. I do look at the other tracking graphs, and if they point the other way, I’d re-consider…again viewing the big picture. Thus, a higher index indicates increased capacity to engage a tough workout and benefit from it.

Line graph of the natural log of rMSSD times 20

Figure 1. rMSSD variable from the Time-domain analysis

Some remarks about the various phases:

  • Resistance Phase/hypertrophy (P1h)—I had the impression that my legs mass-gain would be more…granted I added 16 pounds of body weight and a 5% increase in body fat compared to this time last year. Then, the BF calipers indicated less than 10% so the current level of 15% objectively puts me at the “fat body” self-ranking. On the other hand, my wife says my thighs definitely got big and my butt got rounder (she says she likes it, whatever.) Graph-wise, I thought I should see larger swings as I lifted the big weights and then into rest/recovery.I still think that I goofed my 1 repetition max test by attempting six lifts when I should have attempted a higher set by using only three lifts (instead of wearing myself out faster with six.) The hypertrophy part was characterized high lifting volume with moderately high resistance.
  • Resistance Phase/strength (P1s)—this portion was characterized as reduced lifting volume and increased resistance. There were some definite sore points within this period, although at the end my system seemed to spring back with some better index numbers at the end. I think the percentage lift points would’ve been higher…noted for next time.
  • Resistance Phase/power (P1p)—characteristics include increased lifting speed, reduced resistance, and sprint interval workouts. This was a volatile combination. Most of the period saw lower index points where near December 10, I forced a couple of recovery days less I continued to dig myself into over-training. The need to lift “faster” eventually found me lifting the squat bar enough to “hop” into the air. Again, these workouts were draining, and it reflected in the index plot.
  • Aerobic Endurance Phase (P2)—the graph shows a higher index trend, which I believe reflects the lower measure of time spent on riding near/above the 76% FTP minimum target. There were sprint and muscle endurance intervals intended to complement the endurance riding, most of the time the difficulty was not in completing the intervals. The problem was in accruing time-in-the-zone (TIZ) at the minimum target for the specified duration. Try as I might and even with best effort, the most effective extraction to stay in zone two (above 76% FTP) was only 44% to 51%. In other words, I could ride for three hours, yet only have half the ride time above my target. If I rode for five hours, again roughly half would be credited towards correct TIZ. So, to accomplish four to six hours at zone, I would have to ride for six to eight hours…not a realistic idea. The cause was this: riding outside, I’m subject to traffic, stop light and signs, pedestrians and speed limits on multi-user trails, etc.—constraints to my effort. There’s nothing I can do to omit those factors. On the other hand, I could decide to do that time requirement on the trainer, and I did for most of it. However, about 3 ½ hours was all I could muster on a trainer, any more than that I just could not get my brain around. Note: the 76% figure comes from Morris’ designation of the lower limit for the endurance zone on his scale. I figure he’s got a good reason for making it that way. Overall, I did not gain the volume target for this period, and that’ll likely hurt me later on. Because the phase intensity/impact was less extensive, the graph shows higher index marks. (My reasoning anyway.) I had played with the idea that this phase indicated that some type of “form” had incurred, but then I hadn’t done much riding comparatively for me to truly accept having any “form.” I had also extended this period by two weeks to try to meet requires. Next year, I’ll try to find a longer, uninterrupted stretch of road like a secondary state highway to meet the TIZ requirements.
  • Aerobic Endurance Phase/rest week (P2r)—this is the built-in rest week for the second phase. It has its own training regimen oriented around rest days and a few (but more intense) short interval workouts. This is also the week that I spent out-sick courtesy of the local flu bug, so not really much training to speak of, nor of much quality rest either. Kind of a waste of a week progress-wise. It’s why the graph’s index numbers are swirling around the bottom of the plot, again, dashed lines indicate non-training days.
  • Phase 3 Supermaximum Sustainable Power Intervals (P3)—the first two days of this period were sick/non-training days. Although I did try part of the first workout during the second day. Not bad results, I made the target wattage, but was not able to complete the full workout. I deemed it “OK” after being sick for a week.

In closing, I’ll keep watching the “big picture.” Next year this time, I’ll use the lessons learned after this evolution to make the program better.

Thanks for reading. My next post should show how I was able to integrate the BSXinsight Lactate Meter into the training program…and I’m really looking forward to learning that! See ya.




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