home coaching programs clinics newsletter links/sponsors events/announcements training information race reports results/photos about SLB


Training Information
> Winter Training Tips and Information
> Fixing a Bad Climbing Habit - Fred Matheny
> Hills, Chocolate Milk and Ice baths
> 2008 NYC Marathon Notes
> Final Marathon Tips
> Starting Lines 27: Big Miles - Joe Henderson
> Make Your Running More Efficient
> Get out of your comfort zone
> CP Map - call boxes & bathrooms
> Tri Stroke Clinic 2008
> 5 Keys to Swimming with Drills and Contstraints
> Triathlon Swimming
> Five Keys to Swimming with Drills
> Triathlon Swimming
> Swimming Balance
> Swim Stroke Clinic presentation
> Swim Stroke Clinic Handout
> Five Keys to Triathlon Swimming
> Running Speed Workshop - Handout
> Running Speed Workshop - Workout
> Pre
> Running Speed - AG Tri Club Workshop
> Speed Drill Workshop
> Post Workout Nutrition - Chocolate Milk
> Periodization...Say What?
> Rest & Recovery
> Training Short Cuts ... Beware!
> Resting Heart Rate
> Getting Ready for Your Marathon
> Running Your First Marathon
> Last Minute Marathon Tips
> Getting Ready for your Marathon
> Pre and Post Marathon Tips
> Four Tips for a Good Season
> NYC Marathon Course Map
> Macro Periodization
> Spring Has Finally Arrived
> Bike Safety - from Joe Friel
> Winter Weather & Training
> Missed Workout Days
> Training for Women over 50
> Marathon to Ultra-Marathon
> Winter Training (Base Phase) - for triathletes
> In Training for Triathlon
> Tip of The Month #7 - The Day Off
> Tip of The Month #1 - Select your "A" race
> Tip of The Month #2 - Build Mileage (Runners)
> Tip of The Month #3 Build Mileage (Triathletes)
> Tip of The Month - for runners - Base Phase
> Winter Training Workshop - Handout
> Winter Training Workshop - powerpoint
> Tip of The Month #5 Strength Building (LT)
> Tip of The Month #6 Lactate Threshold
> Tip of The Month #9 - Warm-up
> Tip of The Month #10 - New?
> Designing a Training Plan That Works ppt
> Designing a Training Plan That Works forms
> Designing a Training Plan That Works forms
> Plyometric Exercises
> Planks
> Achieve Your Resolutions - HR presentation
> Achieve Your Resolutions - HR Training handout
> Achieve Your Resolutions - Try a Tri presentation
> Achieve Your Resolutions - Try a Tri handout
> Central Park Training Etiquette and Safety
> Tire Changing
> Bike Tune-up Time
> Bike Maintenance
> Bicycle Maintenance Checklist
> Tip of The Month #4 Bike Fit
> Bike Gear Chart
> Tip of The Month #8 - Hills (Cycling)
> Tip of The Month #11 - Pedaling
> Cycle Tip Sheet
> Cycling Tips Lanterne Rouge Standing on Climbs
> Cycling Tips from Lanterne Rouge - Aero Bars
> Brake Levers
> Tips for Winter Riding
> Winter Riding
> Cycle Training - Introduction
> Cycle Training Clinic
> Route Sheet: Central Park to Nyack via Rt. 501 NJ
> Gold Coast Tri Training Program - Presentation
> Gold Coast Triathlon Training Program - Handout
> Gold Coast Tri Strength Phase - Handout
> Gold Coast Tri Strength Phase - Presentation
> Gold Coast Clinic Skills for Triathletes
> Gold Coast Tri Skill Sets - Handout
> Gold Coast Tri Building Speed - Presentation
> Gold Coast Tri Speed Building - Handout
> 2005 Grand Rapids Marathon Training Plan
> Grand Rapids Macro & Micro Periodization
> Grand Rapids Training Plan
> Grand Rapids Pre & Post Marathon Tips
> Gold Coast Tri Getting Ready to Race - handout
> Gold Coast Getting Ready to Race - presentation
> Marathon to Ultra-Marathon
> Swimming to Manhattan

My SLBCoaching.com
Client Login:
username:
password:

Resting Heart Rate

Resting Heart Rate

Your Resting Heart Rate is a critical measurement when training. 

It is an indicator of your level recovery.  If your Resting Heart Rate is more than 5 beats higher than normal, you should modify your training for that day – either use an Active Recovery day or take a Day Off.

An elevated Resting HR – 5 to 10 beats higher than normal indicates you are either not fully recovered from your last workout or are getting sick.  It is time for a Day Off or an Active Recovery Day.

Some reasons for an elevated Resting Heart Rate:

  • Not fully recovered from your last workout
  • Stress – additional stress in your life
  • Restless night’s sleep
  • On-set of illness

All are indicators of a pending problem.  You should modify your training plan.  It is better to take an Active Recovery Day or even a Day Off, than to ignore the indicator and wind up needing to take a week or more off to fully recover.

In addition, you must know your Resting HR in order to calculate your HR Training Range. 

You should take your Resting HR daily – the same time every day.  It is best to take your Resting HR in the morning, before you get out of bed.  Make sure that your heart rate has settled down after you awake – especially if you use an alarm.

You should be lying down, totally relaxed and alone – no music, TV or other interruptions.  Record your Resting HR daily. 

Keep a record of your Resting HR and use a Rolling Five Day Average: 

Date:

Resting HR

Avg. Resting HR

1/1/04

60

-

1/2/04

61

-

1/3/04

59

-

1/4/04

60

-

1/5/04

60

60

1/6/04

58

60

1/7/04

58

59

1/8/04

58

59

1/9/04

57

58

1/10/04

58

58

1/11/04

63

59

On January 11 the Resting HR (63) is 5 beats over the prior day’s average (58).  This may be an indicator.  If the prior day’s workout was a hard workout, you may want to take it a little easier than normal on that day.  If the prior day’s workout was not a hard workout, reasons for the slightly increased Resting HR may be stress, insufficient sleep, restless sleep, or the beginning of a cold.  It too would be a reason to take the day off or substitute an Active Recovery Day for the regular/scheduled workout.

top



© 2004 - 2015 SLB-Coaching.com. All Rights Reserved
Neil L. Cook, 212-472-9281 or 917-575-1901 or Coach@SLB-Coaching.com or Neil.L.Cook@mindspring.com
"Sweet Lightning Bolt" used by permission.