Training for an endurance event, from an Ironman to a ultra marathon can be deemed ‘crazy’.

But beyond the hype, is it actually?

Yes the hours of training are intense, and the racing is fatiguing, but the health benefits can be impressive - mainly a lower heart rate.

But does a low heart rate = a longer life?

The Main Feature

Leg one: Why is a low heart rate healthy?

A low resting heart rate is considered healthy because it typically indicates good cardiovascular fitness and a well-functioning heart. When your heart is strong and efficient, it can pump more blood with each beat, so it doesn't have to work as hard and doesn't need to beat as frequently to maintain the same level of blood flow. Regular exercise, like running or swimming, strengthens your heart muscle and improves its efficiency, resulting in a lower resting heart rate. Additionally, lower stress and anxiety levels are often associated with a lower heart rate.

Regular exercise promotes the development of a more extensive network of blood vessels, a process known as angiogenesis. This increased vascularization allows for improved oxygen and nutrient delivery to the working muscles and organs, reducing the workload on the heart and enabling it to maintain a lower resting heart rate.

Furthermore, lower stress and anxiety levels can contribute to a lower resting heart rate. High levels of stress and anxiety trigger the release of stress hormones, such as cortisol and adrenaline, which can increase heart rate. Conversely, engaging in stress-reducing activities like meditation, deep breathing exercises, or getting sufficient sleep can help lower stress levels and subsequently lead to a lower resting heart rate.

T-1: Mental Preparation

Leg 2: The impact of endurance training on HR & HRV.

Excessive training for ultra-endurance events like Ironman triathlons or ultra-marathons can have significant effects on heart rate and heart rate variability (HRV). While these events push the limits of human endurance, it's crucial to consider the potential impacts on cardiovascular health.

During prolonged and intense endurance training, such as preparing for an Ironman or ultra-marathon, several adaptations occur in the cardiovascular system. These adaptations are aimed at improving oxygen delivery, increasing cardiac output, and enhancing endurance performance. Here are some key effects on heart rate and HRV:

1. Lower Resting Heart Rate: Endurance training often leads to a decrease in resting heart rate due to improved cardiovascular fitness. With regular training, the heart becomes more efficient, pumping a larger volume of blood per beat. As a result, the heart doesn't need to beat as frequently to maintain the required cardiac output at rest. This adaptation is known as bradycardia, and it's a common finding among highly trained endurance athletes.

2. Increased Stroke Volume: Intense endurance training can lead to an increase in stroke volume, which is the amount of blood ejected by the heart with each contraction. This is achieved through an enlargement of the heart's left ventricle, allowing it to hold and pump more blood. The increased stroke volume means that for a given workload, the heart doesn't need to beat as frequently to maintain adequate blood flow.

3. Altered Heart Rate Variability: Heart rate variability (HRV) refers to the variation in time intervals between consecutive heartbeats. HRV is influenced by various factors, including the autonomic nervous system, which regulates heart rate. Endurance training can affect HRV, generally leading to an increase in parasympathetic activity (associated with rest and recovery) and a decrease in sympathetic activity (associated with stress and exertion). This shift toward higher parasympathetic tone is often observed in well-trained endurance athletes and is considered a positive adaptation, indicating better recovery and cardiac health.

However, it's essential to note that excessive training without adequate recovery can have negative effects on heart rate and HRV. Overtraining syndrome, characterized by prolonged and intensified training without sufficient rest, can lead to maladaptations in the cardiovascular system. It may cause an elevation in resting heart rate, decreased HRV, and increased sympathetic activity, indicating a state of chronic stress and fatigue.

It's crucial to find the right balance between training load and recovery to optimize cardiovascular health and performance. Monitoring heart rate and HRV throughout training can provide valuable insights into training adaptations, fatigue levels, and overall cardiac well-being. Consulting with a sports medicine professional or coach experienced in endurance training can help tailor training programs and monitor these variables effectively.

T-2: Gear to change into

• On Running Cloudswift. Shop here.

• Le Col Pro Air Jersey. Shop here.

• 100% S3 Trek Team Edition. Shop here.

Shop natural supplements formulated to enhance performance: 

🌱💊 542 Performance Nutrition Daily Green’s ultimate super greens capsules are a perfect blend of superfoods, vitamins, minerals and wholefood-sourced ingredients enhancing your immune system to help you perform in training.

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Leg 3: How can this lead to increased longevity?

Engaging in regular endurance training and participating in events like Ironman triathlons or ultra-marathons may positively impact longevity and increase your chances of living longer. The benefits of endurance training extend to cardiovascular health, metabolic health, mental well-being, bone health, and overall fitness and resilience.

Endurance training improves cardiovascular fitness, strengthens the heart muscle, and enhances the efficiency of the cardiovascular system. This leads to a reduced risk of cardiovascular diseases such as heart attacks, strokes, and hypertension, which are major contributors to premature mortality. Furthermore, regular endurance training helps maintain a healthy body weight, improves insulin sensitivity, and enhances metabolic function. These factors play a crucial role in preventing conditions like type 2 diabetes and metabolic syndrome, which are associated with a higher risk of mortality.

Fundamentally, being physically fit and resilient can enhance your ability to cope with aging-related challenges and reduce the risk of functional decline.

So that’s how training can increase longevity.

Coaches Corner

WOTW: Endurance Running Workout

Intro to the workout: This workout is designed to improve your endurance and stamina for running. It consists of a warm-up, main set, and cool-down. Remember to listen to your body and adjust the intensity as needed. Let's get started!

Warm up:

1. Start with a 5-minute brisk walk or light jog to increase your heart rate gradually.

2. Followed by dynamic stretches, including leg swings, high knees, butt kicks, and arm circles, to warm up your muscles and joints.

Main set:

1. Run at a comfortable pace for a distance of 10 kilometers (or 6.2 miles). Focus on maintaining a steady rhythm and breathing evenly. This will help improve your aerobic endurance. Aim to keep your heart rate around 60-70% of your maximum heart rate.

2. Transition into a tempo run. Increase your pace to a comfortably challenging level for a distance of 5 kilometers (or 3.1 miles). Aim to maintain a pace that pushes you slightly out of your comfort zone but still allows you to sustain the effort. During this portion, your heart rate should be around 70-80% of your maximum heart rate.

3. Continue with a long, slow distance (LSD) run for a distance of 12 kilometers (or 7.5 miles). This should be at a conversational pace, where you can maintain a steady rhythm and hold a conversation while running. Your heart rate should be around 60-70% of your maximum heart rate.

Cool down:

1. Slow down to a light jog or walk for 5-10 minutes to gradually bring down your heart rate and cool down your body.

2. Finish with static stretches, focusing on your calves, hamstrings, quadriceps, and hip flexors. Hold each stretch for 20-30 seconds without bouncing.

Remember to stay hydrated throughout the workout and pay attention to proper running form. As the total distance is increased, it's crucial to listen to your body and ensure you have sufficient fuel and recovery. Adjust the distances and paces according to your current fitness level and training goals.

Note: The heart rate percentages mentioned are approximate and can vary based on individual factors. It's important to determine your maximum heart rate through a fitness test or consult with a healthcare professional. Additionally, consult with a healthcare professional or certified running coach to ensure the workout is suitable for your fitness level and any individual considerations or limitations you may have.

Finishing line: Races next week

• Ironman Goseong 70.3. Explore here.

• Ironman Luxembourg 70.3. Explore here.

• Xterra Switzerland. Explore here.

Thank you for reading this weeks newsletter.

You can keep up with us daily on Instagram here and follow my Strava here.

DM me on Instagram personally if you're London based - we're always out for group runners & rides. Connect here.

Have a great week,

Robert