Using Poles 101 and a little on RPE

Many of you have asked about poles, how to use them, etc. Additionally, I have done some work thinking more about RPE and how to frame that for you all and how it connects (or doesn't) to heart rate.

Types of poles - several major types, some telescope, some break down into three segments, etc. What type of poles do you like is the same as asking someone what type of shoes do you like? Everyone is different.

Good brands - really any brand works. The gold standard based on usage in ultras is likely Black Diamond, though Leki Poles have become super popular lately. Leki have these weird gloves you must wear but some swear by them. I used them for Bigfoot 200 two years ago and never used them again ha-ha. Again, what works for you...works. Some key things to consider are how well you can store them when not using them, how easy it is to deploy from storage (a quiver or some connect to packs), or do you simply like carrying them in your hand (me often). Leki and BD are expensive, and REI makes some that are much cheaper but a little bit heavier. Weight does matter but in the end a couple of ounces will likely not break you.

Purpose - Poles can help take pressure off your legs and distribute the burden elsewhere. Doing so efficiently implies that you also trained upper body as it will now bear that portion of the burden. Typically, uphill is where most get a good payoff. However, there is utility to using them on technical downhills (to provide balance and confidence) and even on flat ground. Flat ground requires some practice on technique as it is efficient, but hard to do if you don't practice.

Strategies- With this I mean, when do we use them? I would look at a plan for each race and say, I am going to use them the whole time/carry them or store them on pack, or I will pick them up at an aid station and use on this portion of the race. I tend to just start with them broken down and lashed to my vest or pack. I have some large rubber bands I use to tie them to my vest. I know when I will need them and then take time to get them out. For some really hard races I just hold them in my hand and deploy them when needed. I have gotten very efficient at doing this. I have also used the flip belt method where you can use them to carry poles and they are super easy to deploy from there.

Practice - My advice is if you cannot practice with them several times, and if you are not doing the drills or strength stuff we program, then don't use them. They can become a burden, and your upper body will now also be crushed. However, strength training and practice can make them a true race multiplier in a good way. I don't advise using them for an entire race as extensions an extension of running or else you will find yourself windmilling through the course, wasting energy. Practicing a lot will let you know when they help and when they tire you out. For each race we are doing, I will give you individual advice.

Video/technique - this is so individualized that it is hard to say here is your technique. However, I have attached a couple of videos that may give you some ideas. Again, if you practice, you will find your lane and become efficient.

Simon does a good job breaking it down, I don't agree with everything, but there are good foundations here.

How to Use Poles in Trail Running - The Ultimate Guide

RPE vs. HR - this is a tricky subject. Have attached a good way to look at it. For each race I will give you pacing guidance based on RPE...the closer we can get to identifying your RPE vs. heart rate range (for example my RPE 4 HR is likely 130 to 145) the better off we are. We all can feel an RPE 9 or 10 and RPE 1-2, its those middle ranges that are so individual and based on things like threshold HR, etc. We are all different. Older people have a lower max HR generally, so guess what...our HRs will be lower vs. the younger runners with higher HR max and VO2 max. It’s physiological and we cannot change that comparison. Regardless, we will home in on your race RPE and discuss what that HR should look like. Heat, elevation, and climbing can all alter this, as can sleep/diet, etc. Which is why RPE is a better guide generally, if we have trained with it. Watches without HR monitors are notoriously inaccurate as well. Look at this article if you have time. The key here is that we practice with it and understand that how we feel will generally degrade in a race. Hills can feel like RPE 9 on some races even if we are barely moving. Where it is most helpful is in the early stages of races so that we can prevent the notorious “going out too fast.” It still applies later in events, but we must realize mile 85 rarely feels good. Again, this is why we use RPE in programming.

https://thestringbean.co/how-and-why-runners-use-rate-of-perceived-exertion-rpe/