kaburns1214 Mentor Group - CLOSED (Page 11)

Has anyone here used the "couch to sprint 12wk" training plan?

My goal is to complete a full length tri before the end of the season (so far have only done short distance and that is what my training is based on). If i start the 12wk plan now (or soon) i can have a go at the March 20 local triathlon.

Is there any other plans i could perhaps look at? I can cycle all day, i can swim reasonable distances (although im really slow) but i am horrible at running. I want a training plan that will work on all three but focus a bit more on running. I also havent done any weights training whatsoever, so i like that the couch to sprint includes that. 

1/2/11 weight = 181
Goal weight = 170 (or anything I can carve off)

god points!

I guess his mother never told him it is impolite to point. 

I would look at the BT run focused winter maintenance plan.  Its called winter maintenance but it will prepare you for the sprint and focus on the run, plus you're a little too advanced for a "couch program."  Couch programs are generally for people who have no experience in any of the disciplines. 

On my log I use ZR, Z1 and Z2, these correspond to more general HR training zones of Z1, Z2 and Z3 (so my ZR and general Z1 are both recovery paces, my Z1 and general Z2 are aerobic endurance and my Z2 and regular Z3 are endurance tempo).

I base my zones on my threshold HR (not my maximum HR).  ZR is 74% of my threshold (for me 120-136 bpm on the run), Z1 is 83% of my threshold (137-150 bpm on the run) and Z2 is 90% of threshold so (151-160 bpm on the run).  My bike HR zones are about 10 bpm lower than my run zones.

Most of your training should be in the aerobic endurance zone (my Z1 and the more general Z2), so about 83% of your threshold.  If you're basing HR on maximum HR, your percentage for aerobic threshold will be lower (about 70% of maximum HR versus 83 % of threshold HR).

If you want to post a recent 5K time and average HR and HR for each mile, I can set HR zones for you that can then plugged into your BT log.

I couldn't possibly train in lower HR zones like that, my HR climbs too easily. I'm almost always up in the 90%+ zone. I think it's partly due to living at elevation, and also partly because that's just the way my heart has always worked. 

Just doing my warmup walk to my starting point, I'll be in my 60-70% zone easily, take a few steps into my run and I'll be above 70% instantly. 

Sorry about not checking in this weekend.  It turned into a crazy one.  Anyway I weighed in at 182 for the challenge.  Goal is 172.

No training this weekend.  I feel like a slacker for it, but my legs thanked me this morning.

Tried to figure out my Lactate Threshold on the run this morning, with the treadmill.  Not sure how accurate it is.  I  put the incline on 3.0, as I was unsure what to use.  I warmed up for 10 minutes, hit the lap button, and for the next 20 minutes I ran at just over a 9 minute pace.  I am not a strong runner.  I felt I could have run faster than that, but not sure I could have for 20 straight minutes.  So my average for those 20 minutes were 174, max 187. 

Is my LT 187 or 174, or should I have run harder?  I now know the 220 minus age is not too accurate but figured my average would have been closer to 187.  Again, maybe I didn't run hard enough.

Your lactic threshold would be 174, which seems about right given age and gender.  The 187 is closer to your maximum HR.


Generally when people start training using HR zones they feel like they're going much much much too slow but you get used to it.  For me, my aerobic endurance runs are in the low 9s / high 8s, but when I run a 5K I run in the mid-7s.  HR training pace should feel much slower than race pace.

Trying to catch up on posts.....

I went out of town for 5 days.  I got in 2 mediocre runs.  I was staying up a lot later than normal, and I was eating like crap.  I'll be part of the challenge as well. 

1/2/11 - 147.5
goal - 140

My biggest weakness is night snacking. I am hungry at 8 p.m.  I don't mind eating at that hour, but I want to make sure I am eating things that are good for me - some protein, milk, etc. 

2 runs are better than no runs.

You have the right idea for a nightime snack - protein rather than carbs.  Probably one of the best nighttime snacks is casein (slow acting) protein mix and milk.  Helps you feel full and repair muscles while you sleep, plus it tastes like a milkshkae.

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Agree on the casein.  If you'd prefer a whole food approach cottage cheese is full of casein protein. 

Your lactic threshold would be 174, which seems about right given age and gender.  The 187 is closer to your maximum HR.


Generally when people start training using HR zones they feel like they're going much much much too slow but you get used to it.  For me, my aerobic endurance runs are in the low 9s / high 8s, but when I run a 5K I run in the mid-7s.  HR training pace should feel much slower than race pace.

Yes.  Whey is a fast digesting protein, casein is a slow digesting protein.  Whey is great for post workout so that your muscles get fed quickly.  Casein is great for prebed because it will keep feeding your muscles all night long and thus enhance recovery.  You can buy protein powder that is a mix of the 2 if you want to kill 2 birds with one stone.

Can I just go to GNC or somewhere, and buy a tub of casein, similiar to what I do with the whey?  If I have both, when do I use it?  Obviously I use the whey after a workout, always have.  But the casein, just use at bedtime?

I decided to play with my calorie settings and went in and transposed my age so I was nine years younger. No other changes. I looked at my calories burned  from daily activites and calories expended from activitiesand they both went up and added almost 150 calories used for one day. Man that bums me out that I have to work so much harder just to  burn calories since I am older. No wonder I am really struggling to drop any wieght even with my increased activity. Well I put everything back the way it has to be since I can't roll back the clock and will gear up harder. I am supposed to do a 25 min run today, but have to wait until my eyes un dialate from my eye exam.

Yeah.  You can get it at pretty much any supplement store, bodybuilding.com, etc.  I'd use the whey strictly post workout.  Casein you can use anytime, I actually prefer it for anything but post workout.  If you're going to replace a meal it's good because it will stay in your system longer thus keeping you "full" longer. 

Age is a huge factor, so is gender.  If you changed your generder to male, you would be burning another big chunck of calories each day.  All we can do is work with what we have.

I know I have made peace (sort o) with the fact my husband can burn off more doing less. But I am still adjusting to how much difference age has. But for the positive, I thought it was just an excuse for gaining weight. Now I understand the legitimacy of it and can learn how to cope. It is helpful to see it in black and white.

Loosing weight more than anything else is playing with numbers and being consistent.  If you can figure out what your daily cal expenditure is then you have a good starting point.  You can then play with carb intake if you're carb intolerant, or up your protein to help pack on a little muscle, etc.  Then it's just being consistent with how much and the quality of food you put in your body.  After years and years of dieting I had to get to the point I looked at food strictly as an energy source and not something to derive pleasure from before I made any headway at tall.

Layne's a good guy.  I used his workout setup for a long time when I power lifted.  Good article.  To answer your question about nuts, they are an incomplete protein.  Proteins derived from meats, cheese, eggs, milk are complete proteins.  Whey, casien, and egg protein powders are derived from here (not sure about soy).  Nuts are missing an amino so they are incomplete. 

Eggs are good as a prebed snack.  It takes 2-4 hours to digest casein and 1.5-2 to digest eggs.

Day one on the diet and I'm dying.  I got home and wanted to eat everthing in sight. I escaped to the gym and struggled through my swim workout . Now I get to eat dinner.