For the past couple of weeks I’ve been learning how to use
the First Beat software system to analyze workout efforts and recovery. It’s a very powerful, but complex system
and I’ve been lucky to have the guidance of Jim Galanes (see http://www.jimgalanes.com/). I think any Masters athlete looking to
improve their health and race results would find his coaching quite valuable
and worth the money.
To use First Beat software I collect data with two different
heart rate monitors. The Suunto Ambit 2
is a traditional chest-strap and wristwatch combo. However, the watch can be programmed via a
computer program to have custom displays of data for up to ten different
sports. If you’re running on the
treadmill then you can turn off the GPS, but when doing a rollerski it is fun
to see how much distance you have covered.
The other monitor is the BodyGuard 2 from First Beat. It uses two electrodes that you stick onto
your chest and it hangs on a wire connecting the two electrodes. It can store several days worth of data. I thought it would be uncomfortable, but I
barely noticed during the day or during overnight sleep.
The First Beat software can analyze the BodyGuard data to
show when you are in a stressed state, a recovering state, or recovered. If worn after a hard workout you can see the
many hours it takes for the body to recover.
One interesting thing I noticed is that driving a car is stressful no
matter what the traffic is like. No
wonder I’m tired after a long drive to Craftsbury. First Beat also can analyze the data from
the Suunto and compute a Training Effect number from 1 to 5. Training is
supposed to stress the body to enough to stimulate an adaptation response. So both the duration and intensity of the
workout and the duration and quality of the recovery must be carefully
monitored and evaluated.
I’m still learning the tools, but it seems that they will
let me guide the athletes that I coach to be sure that they work hard enough
when they need to work hard, easy enough when they need to go long, and that
they properly recover from the hard or long workouts.
Here is a successful interval workout with a training effect
of 4.0:
Here is my
physiological state during a good night’s sleep when I completely recovered:
You can read some very clear explanations of the details of
using the system by Zach Caldwell here: http://www.caldwellsport.com/2014/07/firstbeat-epoc/
