Gordo Byrn's Group - FULL (Page 12)

thanks, g.  being mindful/aware.  SO important.  im so glad i became aware of my tendency...now i can make adjustments in how i go about trng (even doing life)

onwardandupward.

I did it! I made the commitment. I signed up for a triathlon on Memorial Day. Nice beginner distances: 

200 meter pool swim / 8.5 mi bike / 2 mi run

May look at doing a duathlon in March to kinda build my way up to threes sports in a row. 

G-man:

Swam today.  1500 yrds in 35 min. 

200 yrds -warm-up followed by several trips down the distance 300 yrds - 50 yrds.

Question:  Are you interested in being the Governor of Illinois?  I think we may have an opening soon.

No political ambitions... I value the personal freedom that my current situation offers.  Besides, I don't think that I'd be all that good.  I'm better in a support role.

By the way, the mug and car were very thoughtful.  My nephew loves the trooper vehicle!  I'll have to feature the mug in a YouTube clip -- my new thing is building intros to my articles -- not publishing right now, just learning.

g

You can always sip from it the next time you get pulled over  

Spin Class HR Notes:
About the same as yesterday, though we really worked those sprints since we won't have class again until Monday with the holiday and all. I was able to max out at 155 on the last one. I could feel my heartbeat in my head when I did that.

I'll try and get some run numbers tomorrow.

G-man:

Got my trainer ride in today 30 min.  HR is up and sweat was falling down...

3/9 Workouts Done (for the week).  On-track! 

Morning everyone!

Workouts continue to go well. Just taking it easy this week and with no bike and a pool the size of a bathtub I'm pretty much just running.

Skipped my warmup yesterday (figured I would warm up in the first few minutes) and my heartrate was impossible to control. After about 5-6 minutes it came down to where I expected. Is that normal?

Wife and youngest son suprised me with running clothes\shoes - FOR THEM! This is a great step for us as my wife and I had made far too many bad choices and my youngest boy was following along. My oldest is a cross country runner and was the only person in the house in shape. We have our third jog today.

Easy is under 125; Steady is 125-130; mod-hard is 143-147 // you will see that there are gaps // the gaps are your endurance grey zones.  For example, sitting at 138... harder that required for 'steady' adaptations, not hard enough for 'mod-hard' adaptations.

 Yes, that's normal.  You'll also find that your warm-up becomes even more essential as you age.  I never skip the warm-up and always start very easy.

 g

Happy to offer more detail.  We'll get a little technical now!

 This article provides a good starting point for the basic physiological reasons behind the use of different levels of training intensity. For more specifics, refer to the Exercise Physiology section of the Library.

Aerobic Threshold (AeT) – the base from which the first up-tick in lactate occurs; From an athletes perspective, the sensation you feel as you pass beyond AeT is an increase in your breathing rate. For most, this is the transition from nose- to mouth-breathing. This point marks the bottom of the Steady Zone as well as where your slow twitch fibers are materially recruited. Beyond this point your fast oxidizing glycolytic (FOG) fibers are recruited and, therefore, lactate increases in your bloodstream.

Ventilatory Threshold #1 (VT1) or Lactate Threshold (LT) – the top of the moderately-hard zone, estimated at 1mmol above baseline; the sensation at this point is audible rhythmic breathing, driven by increasing CO2 in the bloodstream. At this point, your fast oxidizing glycolytic (FOG) fibers are materially recruited. NOTE: The term “lactate threshold” is often used interchangeably with Functional Threshold. In this definition we are following the generally accepted terminology used in cycling and exercise physiology.

Functional Threshold or Ventilatory Threshold #2 – threshold intensity, estimated as best average pace/power for a best effort 60-minute time trial; the breathing sensation at this point is panting. At this point, your fast twitch fibers are heavily recruited. This effort is characterized by an increase in power/pace increases lactate such that a reduction in power/pace is required to clear the lactate (hence the “functional” nature of this threshold).

Maximal Aerobic Function (VO2max) – this power/pace that results in maximal oxygen uptake. At this point all muscle fibers types are close to maximally recruited. This effort is generally best effort power/pace for a six minute time trial.

For endurance training adaptations, athletes are best served by training around these four physiological markers. The recovery cost increases (in some cases greatly increases) with training above these markers, therefore athletes are advised to train slightly under these points. Briefly the purpose of training at each marker is outlined below:

Steady Training (~AeT) – Improve your ability to generate energy from fat, enhance mitochondrial proliferation and capillary density (these points are important for aerobic energy production). Training in this zone, and lower, creates biomechanical adaptations that allow training at more intense levels. Training above this level places increasing risks for overuse injuries, especially in the novice athlete.

Moderately-Hard Training (~VT1/LT) – Improve the ability of your FOG fibers to produce energy aerobically as well as being intense enough to stimulate many of the Threshold adaptations without the high level of recovery cost.

Threshold Training (~FT) – Develop the ability of your fast twitch fibers to produce energy aerobically as well as enhancing cardiac stroke volume and VO2max.

VO2max Training (~VO2)– Maximally develop the ability of your cardiovascular system to deliver oxygen to your working muscles.

G-man:

Ran today - 3.16 miles in 33 min.     Needed to pick my car up at garage so I ran there from Downtown. 

Question:  Back to consistency, again.  What do you suggest during a planned, travel day or unexpected overtime, callout, event, etc.   

Do you recommend cramming in a late night or early morning workout OR would it be better to double-up the workouts (the day before, if possible or) the next day? 

I hope everyone has a great New Year's Eve and a wonderful 2009!!! If you're drinking tonite, please don't drive...

Dee

 Travel day -- wake up early and do something short before travel.

 Unexpected -- if you have a job where you can expect the unexpected, then making a habit of morning training is the best way for consistent training.  It also is a huge stress reliever because you start every work day with your training in the bag.

 Doubles -- I don't recommend these as a consistency builder -- however, when I was fanatical... I did train 2-4x every day (!) // reason to avoid doubling up is that when you get derailed by the unexpected, it is stressful.  So you don't need extra training stress.  Also, cramming before a period of travel, or high workload, most often leads to illness.

g

JENN.  way to go YOU!  making the commitment, signing up is the first and not always the 'easiest' step.  your new year is off to a GREAT start....

HAPPY NEW YEAR EVERYONE!  heres to 2009 being a fantastic year!

RUN WORKOUT 12/31

29 mins

start HR:  83  pace 3.8

10 min @ 3.8:  107  increased pace to 4.0

@ 4 min:  126 decreased pace to 3.0

@ 5 min:  116 increased pace to 4.0

@ 9 min:  127 decreased pace to 3.8

@ 10 min:  116 increased pace to 4.3

@ 14 min: 129 decreased pace to 3.8

@ 15 min:  116 increased pace to 4.3

@ 19 min:  132 decreased pace to 3.8

@ 20 min:  113 increased pace to 4.5

@ 24 min:  130 decreased pace to 3.8

@ 25 min:  118 increased pace to 4.5

@ 29 min:  131 decreased pace to 3.8

@ 30 min:  115 continued 3.8 pace

ENDING HR:  94

what most impressed me is the consistency of the numbers.  i tried to stay mindful throughout the course of the run to remain steady, avoid the tendency to 'push', 'rush'....

AND that when i increased my pace (though it was 'slight') my HR hovered in the steady range.

i focused on a steady, but intentional arm swings, consistent/equal strides, easy/equal breaths, in&out.

i did some experimenting along the way, decreasing my arm swing/strides when my HR starting moving above range, increasing my arm swing/strides when my HR was starting to move below range.

i soon noticed that i can control my HR by the length/frequency of my arm swing and stride - shorter, faster vs. slower, longer - wout ever having to touch the speed setting on the TM. 

OK DUH.

i understood the difference arm swing, stride makes, in theory, it was just interesting to watch the affect that had on my HR, live in vivo, and how MUCH you can 'manipulate' your heart rate by employing some very simple movements/actions.

and THEN realizing that this has nothing to do with speed....meaning you can quicken your stride and/or arm swing, increase your heart rate, wout ever having to increase your speed...[and the reverse being true]

so interesting. 

still on the curve, but learning.....

Happy New Year All!!

Run on TM 12-31

Starting HR (90)

WA went .5mi @3.5 for 8:39 HR (110)

9min @ 5.5 HR(160)

1min @ 4 HR (150)

10min @ 5.5 HR (163)

1min @ 4 HR (150)

9min @ 5.5 HR (168)

WD .75mi @ 3.5 -> 2.5 for 13:28 HR (142 -> 124)

Gordo from your #'s My E=130,  S=140, and M-H =150

So am I way overshooting here?  It was a fun run, I was watching the sing along version of MaMa Mia the whole run and I sang along the whole run.  Granted it did get a little more breathy at the end but I was still singing.   I was also running from 330 - 430.  Is there much of a difference in your HR depending on what time of day you train?

Thanks for the help!

Mel

1/1/2009 Bike Ride (22.3 mile loop)

Felt super to be on a real bike outside for a change (not in a gym).

HR @ 5 min.  118

HR @ 20 min. to 80 min. -> 118 to 130.  It primarily stayed in the 118 to 124 range.  About 25 minutes into the ride my HR hit 130 - which surprised me.  I didn't fell like I was going real hard (my normal 15-17mph pace).  I backed off and it went back down to 118.  Never got over 125 after that.

Got to much XMAS stuff to get in the attic today so no more exercise.

Hope you all enjoyed your holidays.

Happy New Year everyone!!!!

Started off 2009 on the right track. Easy 5 miles on the beach. It's been awesome running off pavement this past week. I'll be looking for trails when I get home. Running without pain is a new thing for me.

Heart rate data. Started out very easy again today. Still had a high heart rate for the first 6-7 minutes...

Happy new Year to you all, hope you all have a fit and healthy 2009 and manage to achieve your tri-goals this coming season.

I have been reading all your training notes and am ashamed to say I am way behind you all. I seem to be doing 1 or 2 runs per week of about 5 miles each time at steady pace but haven't been on my bike since October and havent swam for 2 weeks.

Am going to get on it big style from next week to build up some distance before starting the faster stuff ahead of my first race  in April. Am loving the long slow runs though it stops my lungs hurting in the freezing air and gives me chance to wear all the xmas presents I got.

Dave

Happy New Year ALL!

Ran -3.3 miles today &

Mtn Bike Outside (Brrrr) battled some nasty wind, Tri bike is in the shop and pool is closed today.  - 32 min.

Follow-up: Just double-checking.  The tri-prescription you are recommending is 9 workouts a week (3 in each discipline) approx. 30+ minutes each for the base period (and possibly longer), right?  Eat foods in their natural form, don't worry about speedwork at this point, start the run with a brisk walk, use a HR monitor - anything else to consider/make a priority at this point???

 Yep, you were having fun and hammering.  It happens.  If you can then dial it down next time.  There will come a time to go fast -- right now, my best advice would be to keep yourself under 150 bpm.

 HR response will vary with time of day, fatigue, temperature, excitement... lots of variables.  So variation of +/- 5 bpm is normal.  Still, I recommend that you keep it under 150, even when it feels easy.

 g

Dave,

 When you kick off, remember to start gently in both duration of workouts (short ones for the first two weeks) and intensity (go much easier than you think you need to).  The will give your body a chance to catch up and get rolling again.

 Cheers,

 g

 I think that is a good summary of where you want to get to.  That said, for your health, simply doing "a little something" every day is a bigger priority than hitting the 3x3 each week.  Once you are training beyond one session, per day, you are on a performance program (whether you think so, or not!).

Learn to walk with a purpose -- yes, I think that is very beneficial.

Replace some of your processed food with real food -- again, very beneficial.

Learn to train aerobically, consistently and develop different aerobic speeds in all three sports -- absolutely essential to develop as a triathlete.  As well, while you are learning these new skills, you will be doing the right sort of training for you body composition goals.  For many new athletes, the main result of "hard" training is hunger and increased injury risk -- not worth it, in my view.

 ===

 Final thought -- when things are going well with your plan... enjoy it.  Don't make sport harder than it needs to be.

 g