Heart Rate Training for Horses

Transcription

1 Heart Rate Training for Horses By Neil Craig and Michael Nunan

2 Heart Rate Training for Horses By Neil Craig and Michael Nunan

3 COPYRIGHT 1998 BY PERFORMANCE MATTERS PTY LTD ISBN: All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopy, recording, or any information storage and retrieval system, without the written permission of the publisher. First Printing: July 1998 Printed in Australia Printed by: Eureka Quality Printers 306 Grange Road Kidman Park 5025 South Australia Layout and illustrations by: Image & Substance Pty Ltd 308 Carrington Street Adelaide 5000 South Australia Additional copies may be purchased by contacting: Performance Matters Pty Ltd 308 Carrington Street Adelaide 5000 South Australia Telephone: (08) Facsimile: (08)

4 Table of contents table of contents contents Table of contents I Figures and tables III Introduction V How does training improve your horse s performance? 1 Why measure heart rate? 3 The principles of training 7 Individuality Specificity Progressive overload Detraining Training Factors 11 Getting started with your heart rate monitor 13 Maximum heart rate (Max HR) 15 Determining the maximum heart rate of your horse Resting heart rate 21 Using resting heart rate Determining the resting heart rate of your horse Heart rate training zones 25 Step 1 Step 2 How do you use these heart rate training zones? A practical example of using heart rate in training 29 Warm-up Workout Warm-down or recovery Fitness testing using heart rate 37 V 200 field test Appendix: the energy systems 45 The aerobic system Anaerobic systems For more information 49 References and additional reading 51 I

5 II

6 Figures and tables figures figures and tables F IGURES Figure 1: Graph of heart rate versus workload 5 Figure 2: Horse s heart rate response during 1000 metre trial 17 Figure 3: Graph of horse s overnight heart rate 22 Figure 4: Heart rate response during warm-up 32 Figure 5: Recovery rate as index of fitness 35 Figure 6: Identifying maximum heart rate 38 Figure 7: Training effect on heart rate 38 Figure 8: Calculation of V T ABLES Table 1: Results of a continuous progressive test 18 Table 2: How to calculate zones 1 to 5 26 Table 3: Zone information 27 Table 4: A warm-up routine 31 Table 5: A warm-down routine 34 Table 6: Field data collection 41 III

7 IV

8 Introduction intro introduction 2 G reat news for the horse racing industry! New POLAR heart rate technology now allows you to accurately and reliably record and measure your horses heart rates on a regular basis as part of their every-day training programs. The industry is now poised to start making use of the significant scientific research findings about heart rate that have accumulated over the last twenty years. Fifteen years ago, a similar situation occurred for those interested in the training and preparation of human athletes. The new technology provided a challenge that simply could not be ignored by serious coaches and trainers. And, if we look at the way athletes are prepared for competition in the international arena today, we see that successful sporting nations base their training practices on sound principles backed by thorough scientific evidence and research, and the use of heart rate technology. During those early years when coaches and athletes were trying to apply a more scientific and professional approach to their training and performance, they were faced with three major hurdles. These were: the lack of relevant scientifically-based training information 1 worded in a way that was easily understood by practising coaches and athletes; the lack of a suggested practical way of applying scientific information to the special needs of coaches and athletes. Many struggled to understand how and why this scientific V

9 approach could, or would, be of value for their training and race preparation program; an unwillingness by people in a particular sporting field to try to incorporate new ideas which were different from the training methods traditionally employed within that sport. Over time, all of these problems have been solved - solved because of the strong working relationships which have developed between applied sports scientists and open-minded, progressive and motivated athletes and coaches. And of course, their successes have spurred on others to take up the challenge as well! Unfortunately, very few horse trainers have access to the available scientific information, or to any applied sports scientists knowledgeable about their sport. However, this is not a good reason to dismiss immediately the training methods and principles suggested in this book. Such principles are based on sound scientific findings, and they have been shown to work in both the human and equine arena. In fact, don t be surprised if you find that, as a horse trainer, you are already using many of the principles suggested here. As has been our experience in working with human athletes, we have seen that the application of these principles to horse racing sports is not about making wholesale changes to tried and proven training methods established over centuries. It merely modifies and fine tunes the whole training process, with the aim of making the most of the genetic potential and the racing performance of your horse. We are confident that by providing you with this information, we can ensure that you not only maximise the genetic potential and racing performance of each of your horses, but you will also be seen to be more professional and accountable in this multi-million dollar industry. It is like putting the stamp of quality control on your training program. 3 VI

10 How does training improve your horse s performance? L how? chapter one ike the combustion engine of a car, your horse uses oxygen and fuel to generate energy, which in turn enables it to run fast. Its heart and lungs provide a delivery service taking the oxygen to the working muscles, which in turn use the oxygen to burn carbohydrate and/or fat to provide energy for muscles to contract. How well the horse carries out this function depends upon its genetics, age, state of health and level of fitness. So how can you, the trainer, improve your horse s capacity to provide the energy required for its muscles to function efficiently? Fortunately, horses are like human athletes in that they have a particular feature which allows them to adapt to the stresses and demands placed upon them. This is the major reason we train them. By exposing your horse to a well-designed training program, you start to stress or over- 1 load the horse s energy systems. If you include good recovery bouts between training sessions, the horse s body adapts to the overload process to make itself stronger. In the case of aerobic training, we are aiming to see improvements in the horse s heart, lung and muscular function. The heart and lungs become stronger and more efficient in delivering oxygen, the skeletal muscles become better at extracting oxygen from the blood, and within the muscle cells themselves, small bodies responsible for energy production increase their enzyme systems to burn fuels more efficiently. 1 More information about the horse s energy systems can be found in the appendix at the back of the book. 1

11 These adaptations or changes occur slowly over time. So, for continued improvement within a training program, you must continue to overload these systems through an increase in the amount, the frequency or intensity (or a combination of these) in your training program. In other words, as the horse adapts to your training program, you need to gradually train it harder. How do you know if you are training the horse at the right level of hardness or stress Unfortunately, most trainers don t! However, because of improved technology in measuring heart rate, they now have a tool that can provide them with this information. Hopefully, the information that follows will help you to use this tool to design your own individual training programs that provide your horses with maximum benefit for the training time invested. 2

12 Why measure heart rate? why? chapter two A common feature of all POLAR horse trainer heart rate monitors (HRMs) is their ability to measure and display continuously the resting or exercise heart rate of your horse. You no longer have to rely on the veterinarian s stethoscope which can be inconvenient, time consuming and often inaccurate. All you now have to do is look at the watch receiver that continually flashes an accurate heart rate update (plus or minus one beat per minute for readings at 180 beats per minute). But why has POLAR gone to such lengths and expense to develop a miniature wireless electronic device that displays the rate at which your horse s heart is beating? Why measure heart rates? What information is the heart rate monitor providing, and what are some of the ways you can use this information in the training program you prepare for your horse? Whether you are just beginning to bring your horse into work from a spell, or are preparing it for a series of major races or are trying to identify injury or overtraining, when it comes to actually deciding what training to do, you will find yourself continually asking the following question: a The answer to this question will vary, depending on your How hard or fast should I be walking, running or swimming this horse? understanding of, and the beliefs you hold about, horse preparation. But whatever your beliefs are, you will often 3

13 find yourself wishing that you had an objective trainer s tool for prescribing and monitoring how hard your horse is working. Heart rate measurement is an excellent example of such a tool - and a tool which can be used, by the way, in conjunction with all of the hard-earned knowledge and experience you have previously accumulated. You will start to find that the information provided by the heart rate monitor will confirm or highlight a condition that you may have suspected was in existence, or it will help you to recognise one that you weren t able to confirm with your naked eye alone. Knowledge and understanding about how hard your horse is working (or what the sports scientist calls training intensity) is the single most important factor in any training program. And this is especially the case if you have several horses in your stable to train, or if, for some other reason, you have only a limited amount of time during the week to train each of your horses. If you use the horse s training time efficiently by working it at an appropriate training intensity, then you can expect to achieve very positive results as your horse responds and adapts to the physical demands of the training program. Similarly, a lack of understanding about appropriate training levels for your horse can result in many serious problems and conditions. Training the horse too hard for too long may cause long-term fatigue and continual injury, whereas training at too low an intensity can produce very slow progress, with minimal or no result. ouch!!! 4

14 There are many ways of measuring training intensity. For running, walking or swimming, it is often expressed as speed (for example, seconds per furlong, metres per second or kilometres per hour). However, scientists and veterinarians often look for other indicators when talking about training intensity, such as lactic acid build-up in the body, oxygen consumption or heart rate. All of the above are tools which can be used for measuring how hard the horse is working. And while speed, lactic acid, and oxygen consumption are excellent indicators of training intensity, they are not always practical options for the horse trainer. The simplest and cheapest, the most convenient and the most user-friendly method of determining training intensity is to measure the horse s heart rate response during a training session. Heart rate is commonly used as a standard measurement for training intensity because the harder the horse works, the higher its heart rate will be. This well-known relationship between heart rate and workload is shown in Figure 1. high heart rate beats/min workout intensity high Figure 1: Graph of heart rate versus workload 5

15 In summary, the harder the horse is working, the higher its heart rate will be. (It is important to remember, however, that the linear relationship between heart rate and workload only occurs up to about 95% of the horse s maximum heart rate.) By understanding that the horse s heart rate increases in a regular and predictable way at the same time that its exercise intensity increases in a regular and predictable way, we can define appropriate heart rates for low intensity and high intensity training. To do this, we need to find the maximum heart rate of the horse, and calculate percentages of this which will indicate high and low intensity heart rates. Of course, we also need to keep in mind the particular horse s fitness level and the type of training (such as speed or endurance) that we wish to achieve. or We ll look more closely at the idea of maximum heart rate later in the book. 6

16 The principles of training principles W chapter three hen designing any horse training program, we need to consider certain training principles. By employing these principles, we can be sure that we are tailoring the most effective, individualised conditioning program for our horses. i NdiViduAliTy I am sure one of the first lessons you learnt as a horse trainer was that not all horses are the same when it comes to their response to training and racing. As is the case with human athletes, not every one is created with the same capacity to adapt to varying types of training techniques. Individual differences can probably explain why some horses show great improvement training under one type of program while other horses experience little or no change under the same program. In addition, it is fairly obvious that sprint horses will require a different training program to endurance horses. For these reasons, any program you design should take into account the specific needs and abilities of the horse you are working with. Horses respond to a given training program in different ways. How you modify the program to cater for each horse s needs is part of the art of training. Now we ll take a look at an example of the principle of individuality. If you are using heart rate to set and monitor training 7

17 intensity, you will need to know each horse s maximum heart rate. Let s say you have two horses (Thunder and Lightening) that have maximum heart rates of 220 and 230 beats per minute (bpm) respectively, and you decide to work each horse at 90 per cent of its maximum heart rate. Rather than deciding to work both horses at the same heart rate, such as 200 beats per minute, you would ensure that Thunder works at 198 beats per minute while Lightening works at a level of 207 beats per minute. Any training adaptations or changes that occur are highly specific to the type of activity (for example, galloping versus swimming) and to the amount (volume) and intensity of training performed. Therefore, if you want to significantly improve the running performance of your horse, the training program you design must stress the energy systems and the specific muscle groups used by that horse while performing in the targeted running event. As an example of the principle of specificity, a thoroughbred sprinting over 1000 metres needs a lot of speed or anaerobic power and capacity training, whereas a stayer over 3,200 metres requires a lot of aerobic endurance training. To train both horses in the same program would be an extreme mistake. 8

18 One of the fundamental purposes of training is to provide your horse with a training stress (or a number of training stresses) followed by just the right amount of rest and recovery. As this process continues, you will find the horse getting stronger and fitter. The fitness components you are aiming to develop in the horse will improve if an appropriate training stress imposes a demand on the body s systems. Improved heart function, increased strength, power and endurance, and stronger connective tissue, tendons, ligaments and bones are all part of the horse s adaptation to an appropriate training stress. As the horse adapts to training, an increased training stress (either more training time or harder training) is required to stimulate further improvements in conditioning. This gradual increase in training load is known as the principle of progressive overload. Here now is an example of the principle of progressive overload. In the first two weeks of a training program, your horse Sure Thing may trot 2 to 4 kilometres per day at a speed of 4-5 metres per second. In weeks 3 to 5, Sure Thing may now trot 1000 metres at 4 metres per second, then canter 2 kilometres at 10 metres per second and then trot 1 kilometre at 5 metres per second. Weeks 3 to 5 provide a gradual or progressive increase in training stress compared with that of weeks 1 to 2. 9

19 It is well-known that well-planned, regular training improves the horse s capacity to generate more energy and resist fatigue. It is also well-known that if the horse stops training, its state of fitness will decline to a level that only meets the demands of daily requirements. Any gains in conditioning achieved through the training program will be lost. This principle of detraining has lead to the popular phrase use it or lose it. This training principle is very important, particularly during the racing season, where total training may be reduced. A well-designed and implemented maintenance training program is required in these circumstances. Now for an example of the principle of detraining. After 3 months of racing, you decide to spell your horse Hot Shot for 8 weeks. At the end of the racing season, Hot Shot has a 2 of 11.4 metres per second. After an eight week spell, its V 200 V 200 has dropped to 9 metres per second. With little or no formal training, Hot Shot has become detrained and has lost a significant amount of fitness V200 is the galloping speed required to get a horse s heart rate up to 200 beats per minute. A detailed explanation of V 200 is given in the chapter Fitness testing using heart rate.

20 Training factors factors chapter four Most horse trainers would be aware that the success of any horse s training program is influenced by two major factors: how often the horse trains (the training frequency, or the number of training sessions per day, week, fortnight, month or year); and how long the horse trains (the training volume). A typical description which a trainer might give about a training program is My horse, Goldmine, trains five times a week and covers between 6 and 10 kilometres a week. However, very few horse trainers know and understand that there is a third and critical component, which is how easy or hard to train the horse, commonly known as training intensity. For example, Goldmine may have completed, for a Monday training session (frequency), a 1600 metre run (volume) at an average speed of 15 seconds per furlong and a heart rate of 185 beats per minute (intensity). This extra information about speed and heart rate gives Goldmine s trainer a more complete picture of the overall training stress of that particular session because it now contains all the key variables of any training program (frequency, volume and intensity). In addition, it provides the trainer with information as a means of comparison with Goldmine s other training sessions. For example, four weeks ago Goldmine covered the 1600 metres 11

21 at an average speed of 15 seconds per furlong but at an average heart rate of 192 beats per minute. That is, for the same speed and time, Goldmine s heart rate is now 7 beats per minute lower; a typical heart rate response as Goldmine s fitness increases. Many horse trainers don t understand clearly the principle of training intensity. Some are fearful of hard training and believe that a horse will respond better to short, sharp work while others believe that harder and more is better. There is no doubt that training must, at times, be hard and stressful. However, there is also no doubt that properly prescribed recovery and medium intensity sessions are also of major importance in any training program. The important point here is that the trainer needs to have a measure of intensity for each training session. Only then will he or she know how hard the horse is actually working. In other words, training at the wrong intensity may cause the horse to progress slowly, or experience exhaustion or injury, which in turn results in poor racing performance. Finally, the days of every horse in the stable undergoing training at the same speed or intensity are also gone. So much variability exists among horses that assigning a common training speed and heart rate to a stable may be acceptable to, and correct for, a few horses, but it is also likely to under or overtrain the remainder of the stable. It is both an art and a science to find that special blend of training factors that will help your stable to achieve improved training and racing performances. The combination of the two can make for great horse performance. 12

22 Getting started with your heart rate monitor H started chapter five istorically, many horse trainers have required all their horses to do the same work out at the same intensity level, ignoring factors such as horse individuality, adaptation rates to training stress and genetic abilities. This, of course, is one of the biggest mistakes any trainer can make, as we now know that training is an individual matter and that individual horses vary greatly in their make up and how they respond to training. What is a high training heart rate for one horse might be well below the required training heart rate for another who is in better shape or is more genetically gifted. The principle of individuality is also relevant when it comes to resting heart rate; what is high for one horse may be low for another. Resting Heart Rate This is where your POLAR horse trainer heart rate monitor can provide you with a powerful training tool, a weapon, an advantage you can have over other trainers who don t have one. It can help you design a precise and individually tailored training program for each horse, which in turn will help maximise that horse s performance. 13

23 For you and your horses to get the full benefit from your POLAR horse trainer heart rate monitor, it is imperative that you know the following for each of the horses in your stable: The maximum heart rate: the maximum number of times the horse s heart can beat in one minute during all-out exhaustive exercise. It provides a critical reference point when it comes to designing different heart rate training zones. The resting heart rate: the number of times the horse s heart beats in one minute when the horse is in a stationary and rested position. It provides an excellent reference point when it comes to assessing the general health status of the horse and how it is recovering between training sessions and races. The next two chapters will provide information about how to measure and use these important reference points. 14

24 Maximum heart rate (Max HR) B max HR chapter six efore answering the question How do I determine the maximum heart rate of a horse? it is important that you are aware of some of the following facts about a horse s maximum heart rate: Maximum heart rate is genetically determined so there will obviously be the possibility of big differences between individual horses. For example, maximum heart rates of 190 to 255 beats per minute have been reported in the equine scientific literature. However, it would seem that a ball park figure of 230 beats per minute is a reasonable approximation for the maximum heart rate of a horse if you did not want to actually test for maximum heart rate. In humans, maximum heart rate declines with age according to the formula: Max HR = age. However, there seems to be no predictable relationship between age and maximum heart rate in horses. Maximum heart rates that are high do not predict better racing performance, just as maximum heart rates that are low do not predict worse racing performance. Maximum heart rate does not increase with training or fitness. Maximum heart rate can be affected by the type of exercise the horse is performing. For example, the maximum heart rate for a horse swimming may be significantly different to that for galloping. This, of course, has implications when 15

25 it comes to setting heart rate training zones for swimming and running You should not assume that maximum heart rates will be the same for all types of exercise. Drugs can affect maximum heart rate. Maximum heart rate can be reduced as a result of overtraining and fatigue. It seems horses can achieve their maximum heart rate in a very short period of time. One study which examined thoroughbreds (Krzywanek et al, 1970) reported a rise in heart rate from 121 to 221 beats per minute within 7.5 seconds! However, on average, it took 22 seconds for the heart rate to rise from the pre-start level to the peak heart rate level. However, in standardbreds trotting at speeds of 12.0 to 12.5 metres per second, maximum heart rates were not reached until after 700 metres or 56 to 58 seconds. Determining the maximum heart rate of your horse As is the case with human athletes, maximum heart rate can either be predicted or measured. Both techniques have advantages and disadvantages. Prediction For humans, the formula of age is often used to predict the maximum heart rate of an individual. While this formula is reasonably accurate, there doesn t seen to be a predictable link between a horse s age and its maximum heart rate. As a starting point, it would seem that the figure of 230 beats per minute would be a reasonable guesstimate for your horse s maximum heart rate. 16

26 Keep in mind that while the prediction method requires no effort and gives you a staring point for setting heart rate training zones, it is not specific to swimming and may be an over or under estimation of what the true maximum heart rate of your horse really is. Measurement The best way to actually identify the true maximum heart rate of your horse is to measure it during a strenuous exercise session. The following are some suggested methods: an all-out trial over metres a continuous progressive test a hill test An all-out trial over metres It is not uncommon for horses to be barrier trialed under competition conditions during their preparation-training phase. This is an excellent opportunity to measure maximum heart rate (assuming the horse goes all-out during the trial). Figure 2 gives an example of a horse s heart rate response during a 1000 metre trial. The heart rate at the end of the race can be assumed to be a good 250 indication of the horse s maximum heart rate. In general, maximum heart rate in 200 Max HR a horse can be measured after one minute of maximum effort, provided the 150 horse has undertaken a 100 suitable warm-up. Figure 2: Horse s heart rate response during 1000 m trial heart rate (bpm) 50 0 The Race Begins time (minutes) 17

27 A continuous progressive test This test requires progressive increases in galloping speed, in steps, over a period of 2-3 minutes until maximum effort is achieved. An example of this type of test is given below. Remember that the galloping speeds you use will vary depending on the fitness and ability of the horse. The test itself could quite easily take the place of a training session. Table 1: Results of a continuous progressive test Step Galloping Heart Time to Cover Accumulated Speed Rate 400 m Time 1 11 m/sec or 39.6 kph 174 bpm 36 sec 36 sec 2 12 m/sec or 43.2 kph 191 bpm 33 sec 69 sec 3 13 m/sec or 46.8 kph 207 bpm 31 sec 100 sec 4 14 m/sec or 50.4 kph 224 bpm 29 sec 129 sec 5 15 m/sec or 54.0 kph 230 bpm 27 sec 156 sec 6 all-out 231 bpm N/A The above test would take approximately minutes to complete with only the last three steps being really strenuous. Step 6 requires an all-out effort - maybe which lasts only for 5-10 secs. The maximum heart rate ought to occur at the end of the test. A hill test Many trainers prefer to use a long steep hill to identify their horses maximum heart rates. However, before attempting the test, it is suggested the horse has travelled the hill many times in training at gradually increasing speeds over several weeks. 18

28 It is suggested to roll into the hill and gradually increase running speed until you get to the top or until the horse starts to tire (hopefully both occur at the same time!) Check the heart rate at the end of the climb. Irrespective of which method you decide to use, you should include the following procedures: Where possible, try and standardise conditions such as the time of day (morning, afternoon or evening) and weather conditions (cool, warm or hot). Record these each time you conduct the test. Plan the time of your horse s feed before it takes the test. Wait at least 2-3 hours after a medium to large feed before you conduct the test. A true maximum heart rate can only be established when the horse is fully rested. At least one recovery or easy training day before the test is necessary. If the horse has exercised or trained hard 1-2 days beforehand, you have very little chance of reaching its true maximum heart rate. Warm-up the horse thoroughly! (See the following section on warm-up). Cool-down the horse thoroughly! (See the following section on recovery). If you and/or the horse are inexperienced in conducting the maximum heart rate test, you may wish to repeat it a few days later in order to verify the reading. With some Polar watches (receivers) you can record the heart rate in the memory and retrieve the information at the end of the test. This function certainly makes it easier for the rider who can concentrate on horse control and riding speed. 19

29 20

30 Resting heart rate A resting chapter seven s already mentioned, a horse s resting heart rate can provide the trainer with useful information regarding: its general health status; and its ability to handle and recover between training sessions and races. Using resting heart rate In humans, resting heart rate decreases considerably as a result of endurance training, with highly trained endurance athletes often having resting heart rates of 35 beats per minute or less. Whilst it has been suggested horses show a similar trend, equine research generally supports the fact that the resting heart rate of a horse does not decrease after a period of training. Therefore, when it comes to monitoring changes in fitness, it is best to use heart rate measurements during and after training sessions. This does not mean the resting heart rate of a horse is of little value to the trainer. In fact it is quite possible that it can provide an excellent reference point when it comes to assessing the general health status of the horse and how it is recovering between training sessions and races. When horses are relaxed, resting heart rate is usually in the range of 25 to 40 beats per minute. This range can be even less during sleep as depicted in Figure 3. 21

31 heart rate (beats per minute) time (hours) Figure 3: Graph of horse s overnight heart rate In humans, day-to-day variations in resting heart rate have been suggested as potential markers for impending overtraining or sickness (cold or virus). Research reports increases of 6 to 10 beats per minute as being associated with overtraining and/or sickness. Whether similar responses occur in horses is yet to be confirmed, but it may be a useful exercise to monitor each horse s morning heart rate. Determining the resting heart rate of your horse In order to interpret your horse s resting heart rate, you once again need a reference level with which to compare it. This reference level is best achieved by measuring the horse s resting heart rate over five consecutive days and taking the average of these five measurements. For example, if a horse s resting heart rates were 27, 26, 28, 29 and 25 beats per minute for five consecutive days, then a reference level would be = 135/5 = 27 bpm. 22

32 When constructing this reference level, it is important to ensure that the horse: is in a healthy state; is free of injury; and has had complete rest for the previous two days, or at the worst, two days of very light training before taking the first reading. Measurements are taken under similar conditions each day (that is, at the same time each day, and preferably first thing in the morning) before feeding and before exercising. Remember that you need to compare apples with apples so standardisation is extremely important. Once you have established a reference level you can start to measure resting heart rate (measurement taken under the same conditions as when you established the reference level) on a daily basis. Make sure you record the resting heart rate alongside the previous day s training notes. Now that you have a maximum and a resting heart rate for your horse, you are in a position to get some real benefit from this fantastic training tool: your POLAR horse trainer heart rate monitor. The first step is to design heart rate training zones - zones which are based on knowing your horse s maximum heart rate. zones23

33 24

34 Heart rate training zones zones chapter eight Y ou are now ready to design and monitor your training program based around five heart rate training zones. The zone in which your horse works will depend on its level of fitness and what you want to achieve in any particular training session. The five heart rate training zones are calculated from percentages of the horse s maximum heart rate and are progressively more challenging as you go from Zone 1 (Z1) to Zone 5 (Z5). The key points about heart rate zone training are that: it is an individualised training system (as it is based on each horse s individual Max HR); and as you move from one zone to another so too does the training stress being placed on the horse. Each of the zones described below uses different energy systems, different fuel supplies and different muscle fibre types. (See the appendix at the back of the book for more information on energy systems and fuel supplies.) Knowing what zone or zones your horse is training in and how much time it spends in each zone gives you much greater control over the training program and excellent information for future decision making. Let s now look at a specific example of how to construct the five heart rate training zones. 25

35 Establish the horse s maximum heart rate 1. (Max HR). Let s imagine that, during the last three weeks, your horse has run in two STEP 1600 metre barrier trials, each time wearing a POLAR horse trainer heart rate monitor. During the first trial, the horse s heart rate reached 229 beats per minute (bpm) while during trial two it reached 230 beats per minute (bpm). You decide to accept that 230 beats per minute is the horse s maximum heart rate. Set the five heart rate training zones. The five 2. zones are based on the following percentages of maximum heart rate. For example, the STEP Recovery Zone or Z1 is calculated as being 50-60% of Max HR. For a horse with a Max HR of 230 bpm: Z1 would be between 115 (50/100 x 230 = 115) and 138 bpm (60/100 x 230 = 138). Table 2 shows how to calculate Zones 1 to 5. Table 3 provides some general information about each of the Zones. Zone Zone % of Max Our Horse Examples of Type Name Code Heart Rate of Activity Recovery Z % Walk Temperate Z % Trot Aerobic Z % Canter Threshold Z % Gallop Red line Z % Breezes Table 2: How to calculate Zones 1 to 5 Note: Be aware that the suggested percentages of maximum heart rate for each zone are only approximations and could vary according to the fitness and health status of the horse. 26

36 Zone Rating Energy Main Muscle Fuel System Purpose Fibre Type Supply Z1 Very easy Aerobic Recovery & Slow Fat getting fit Z2 Easy Aerobic Getting & Slow Mainly staying fit fat Z3 Moderate Mainly Getting Mainly Carboto hard aerobic fitter slow hydrate & fat Z4 Hard Mixture of Even Mixture Mainly aerobic & more of fast & carboanaerobic fit slow hydrate Z5 Very Highly Getting Mainly Carbohard anaerobic, race fast, hydrate some fit some aerobic slow Table 3: Zone information Note: More information about the fuel supply and the energy systems used in different zones appears in the appendix at the end of the book. How do you use these heart rate training zones? The sole purpose of heart rate training zones is to help you control and monitor your horse s training sessions. Initially, the training zones will give you a clearer picture of your current training program. In addition, they can assist you to set up a training plan with a specific goal, and help you assess reasons for the success or failure of that training program. They can help prevent training the horse too hard when you should be taking it easy and they can give you a target to aim for when the horse should be training hard. When you sit down to plan your overall training program and individual sessions, you can determine how many sessions 27

37 z o n es of each of the training zones your horse(s) will need to complete to reach their optimal racing performance, and how many recovery sessions (Z1) will be required - and when - to get the most out of your hard sessions (Z4 and Z5). For example, early in your training program you may complete a lot of sessions in zones Z1 to Z3. Later in your program, you may incorporate more sessions in zones Z4 and Z5 when you need to improve aerobic endurance and speed. However, throughout the program, you will continually balance the training with well-placed recovery sessions. Finally, there are no rules or simple formulae about the number of sessions that must be completed in certain zones or in any specific order. That is where the art of training and knowing each of your individual horses is so important. This heart rate zone training, in conjunction with the horses running speed and your subjective assessment, provides you with a training tool that can be a huge advantage when it comes to preparing your horses for race competition: you will always know how hard you are training your horses. Most heart rate monitors now have the capacity to tell you how much time is spent in a certain training zone. Therefore, a daily, weekly or monthly summary in each horse s training diary will not only provide information on the training volume (for example, 20 kilometres for the week), but also on the time spent in any of the particular training zones (for example, two hours in Z1, one hour in Z2, thirty minutes in Z3, fifteen minutes in Z4 and five minutes in Z5). This type of data will help provide you with relevant information when and if you need to make modifications to each horse s training program. You are now armed with both subjective and objective facts. degree of certainty and professionalism. a are now the type of decisions that can be made with a greater 28 I need to spend more time in Z3 or this horse doesn t respond to too much training time in Z5

38 A practical example of using heart rate in training B example chapter nine y purchasing a POLAR horse trainer heart rate monitor and defining each horse s maximum heart rate, resting heart rate and heart rate training zones, you have equipped yourself with a powerful training tool. Let s now demonstrate how you can immediately use this equipment and information during three different phases of a typical training session, namely the three Ws: Warm-up, Workout and Warm-down. W arm-up Every horse should be properly warmed up before any training session, barrier trial or competitive race. The reasons for incorporating a good warm-up include: preparation for performance Warming up stimulates blood flow to the working muscles and increases both muscle and body temperature. These two factors play an important part in: - improving muscular contraction and coordination, - facilitating nerve transmission and energy production, and - delivering oxygen to the working muscles. In fact researchers, when looking at the effects of a warmup (on thoroughbred horses) on energy supply during high intensity exercise, concluded that a good warm-up is likely to allow a greater use of oxygen during a training session or race and perhaps delay the onset of fatigue. 29

39 injury prevention Increase in muscle temperature increases the elasticity of muscle tissue, reducing the possibility of strains and tears of muscles and tendons. It also appears that sudden strenuous exercise, without a warm-up, can cause insufficient blood flow to the heart muscle with the possible occurrence of heart damage. psychological reparation Trainers shouldn t underestimate the value of a warm-up when it comes to the psychological preparation of the horse. Going through the routine of a warm-up may help the horse s concentration and psyche to become clearly focused on the upcoming performance. In other words, the horse may start to associate the following: warm-up = performance During race day, it may also give the horse the opportunity to become accustomed to the different feel and surroundings of a new racetrack.? What constitutes a good warm-up As is the case with many other training principles, a warmup needs to be individualised: an adequate warm-up for an endurance horse may totally exhaust a sprint horse. Irrespective of this, there are several principles that should be included in any warm-up checklist. The warm-up should be gradual and sufficient to increase 1 muscle and body temperature without causing fatigue or reducing carbohydrate stores. How hard? Remember that the warm-up shouldn t cause excessive fatigue. A typical sequence may be walking, trotting and cantering. If the session is to include fast work, then the warm-up should include a short burst, say over 400 metres. It seems that the ideal intensity for the majority of the warm-up should be somewhere between 2 30

40 50-75% of the horse s maximum heart rate. This is where your POLAR horse trainer heart rate monitor can be used to control the warm-up. For example, for a horse with a maximum heart rate of 230 beats per minute, the warm-up period of walking, trotting and cantering would be kept between 115 and 172 beats per minute. Any short bursts of fast galloping should be completed between 80-90% of the maximum heart rate ( beats per minute for a horse with a Max HR of 230 bpm). How long? While there is very little information that can help answer this question exactly, it would seem that minutes is sufficient length of time for a good warm-up. Nearness to training session or competition. To reap the benefits of a warm-up, the horse should begin the actual training session or race within several minutes of the end of the warm-up. Environmental conditions. The warm-up should be adjusted for unusual environmental conditions. In extremely hot or humid conditions the warm-up should be shortened whilst in extremely cold conditions the warm-up should be extended. From the above, an example of a 14.5 minute warm-up for a horse which is about to complete a 1600 metre interval in approximately 1 min 55 sec (13.9 m/sec or 50.1 kph) and which has a Max HR of 220 bpm might be: Time (min) Heart Rate Zone Heart Rate (bpm) Activity 3 Z Walking 5 Z Trotting 3 Z Cantering 0.5 Z Fast Gallop 3 Z1-Z Trotting-Walking Table 4: A warm-up routine 31

41 Figure 4 provides an example of the heart rate response during the warm-up period of a horse with a Max HR of 225 bpm. heart rate (beats per minute) warm-up time (minutes) workout warm-down Figure 4: An analysis of the heart rate printout demonstrates that the horse spent a total of 19 minutes in the warm-up with a 2 minute recovery period before the actual training session began. The warm-up consisted of walking, trotting and cantering with the heart rate entering the Z1 (3 minutes), Z2 (3 minutes) and Z3 (4 minutes) zones throughout the warm-up. No time was spent in zones Z4 and Z5, but 9 minutes were spent at less than Z1 (the initial walking phase of the warm-up). W orkout In Figure 4 above, the workout phase for the training session lasted for approximately 1 minute with the trainer prescribing one 1000 metre interval. A heart rate analysis of this interval is as follows: The peak heart rate achieved was 219 bpm and this was achieved after 45 seconds of exercise. For the 1 minute of exercise time, 15 seconds (25%) was spent in Z5, 30 seconds (50%) in Z4, 5 seconds (8.3%) in Z3, 5 seconds (8.3%) in Z2 and 5 seconds (8.3%) in Z1. 32

42 W arm-down or recovery The warm-down or recovery section of any training session is as important as the warm-up. Unfortunately, it is also one of the sessions most neglected by many trainers. While the warm-up period prepares the horse for the training session or race, the warm-down prepares the horse for rest and regeneration in preparation for the next workout. By failing to allocate the horse suitable warm-down time, you can slow the recovery and adaptation necessary for continued improvements in fitness and performance. The reasons for incorporating a warm-down include the following: Intense exercise is usually accompanied by a build-up of lactic acid. A warm-down consisting of walking and trotting will increase the rate at which lactate is remove from the blood and muscles. A warm-down returns pooled blood from the exercising muscles back to the central circulation. This may help reduce the possibility of delayed muscular stiffness and soreness.? What constitutes a good warm-down Once again, whilst warm-down procedures need to be individually designed, there are some common features that need to be included in any warm-down checklist How hard? The warm-down should help remove lactic acid, not produce it! As such, the recovery period should be aerobic in nature and be between 60-70% Max HR (Z1 to Z2). How long? minutes. Hosing the horse with cool water may help the coolingdown process if training or racing has been conducted in hot weather. 33

43 From the above, a typical 10 minute warm-down routine for the horse with a Max HR of 220 bpm may consist of the following: Time (min) Heart Rate Zone Heart Rate (bpm) Activity 1 Z5 or Z4 to Z Fast Gallop to Slow Trot 4 Z Slow Trot 3 Z Fast Walk 2 < Z1 < 110 Slow Walk Table 5: A warm-down routine Figure 4 also provides an example of a heart rate response during the warm-down period of a horse with a Max HR of 225 bpm. An analysis of the heart rate printout demonstrates that: The horse spent approximately 6 minutes warming down with a gradual decrease in heart rate from 219 to 106 bpm. There was a 52% decrease in heart rate from the beginning to the end of the warm-down. The majority of the warm-down time (4 minutes) was spent in zones Z1 and Z2. The heart rate stabilised at 106 bpm for the last minute of walking. Recovery heart rate Recovery heart rate, when monitored in a control setting, is often used as a valuable index of fitness. In general, a more fit horse recovers faster after a standardised training session than a less fit horse, as is depicted in Figure 5. 34

44 heart rate (bpm) exercise recovery time (minutes) pre-training post-training Figure 5: Recovery rate as index of fitness General recovery guidelines proposed by one scientific study suggest that a horse s heart rate should return to less than 45 bpm within 20 minutes after trotting, 40 minutes after galloping and 60 minutes after breezing. It was suggested if the heart rate is not within this range, or shows a marked variation from a normal recovery pattern, the horse may be either markedly fatigued or suffering from some musculoskeletal or internal ailment that might be preventing normal recovery. In summary, it would seem the heart rate recovery curve is an excellent tool for following a horse s progress during a training program and helps to detect possible illness or lameness before the horse appears sick or sore. However, to get maximum use out of this heart rate tool trainers should consider the following: Recovery heart rates are individual and should only be used for comparisons with other data from the same horse. You need a standardised procedure when monitoring recovery heart rates. Remember unfamiliar surroundings, excitement, fear and anticipation of exercise can influence resting and recovery heart rates. An example of a standardised procedure is as follows: 35

45 The horse completes a 1000 metre run at a speed of approximately 13.5 metres/sec or 14.8 seconds/furlong. [You may select a distance and speed that is more specific to your training program and type of horse(s)]. After 2 minutes of cantering and trotting, the horse is brought to a walk and continues to walk for 5 minutes. Heart rates are recorded or noted at the following times: at the end of the 1000 metre run at the beginning of the walk after 30 seconds of walking after 5 minutes of walking and after 60 minutes of the training session Keep a record of these heart rates for each horse as your training program progresses. 36

46 Fitness testing using heart rate testing chapter ten A s a trainer, you are investing a huge amount of time, energy and money into training your horse(s). How do you know whether your training program is having the desired effect? How much have your horses improved since they started training eight weeks ago? If you make changes to the program, what effect do these have on your horses? Is the training program more effective for one horse than it is for another? Are you training your horses too easy or too hard? Are you monitoring the general health status of your horses? All these questions probably sound familiar and certainly need to be answered. Many of them can be answered by implementing a regular testing program into your overall training program. And with the POLAR horse trainer heart rate monitor, you now have the perfect tool to conduct your own test at the track. Heart rate response during exercise can provide an indirect measure of how the horse is responding to the training program. This is possible because of a general linear (straight line) increase in heart rate with increasing running speed, up to the point at which Max HR is reached. This heart rate/speed relationship can be reproduced, provided you standardise the measurement procedures. Max HR is identified when there is no further increase in heart rate even though the horse can continue to run faster. Figure 6 illustrates this point perfectly. 37