triOK's Group - CLOSED (Page 13)

Great job this weekend everyone!  I am glad to hear that everyone is doing well!  Be sure that you are drinking plenty of water, getting lots of sleep, and recovering appropriately!

So... LT test... here's how you do it:  Run for 10 minutes at a comfortable pace to get warmed up.  At the 10-min mark, start your HRM.  Slowly increase your speed every minute for 20 minutes.  After the 20 minutes is up, you should be all out sprinting.  When you are done, you should have no energy left at all.  It should be a 100% effort.

If done correctly, your average heart rate for that 20 minutes should be fairly close to your lactate threshold (or the point at which your body produces lactic acid).  Take your LT (lactate threshold) and put it in the spreadsheet I have attached to this post.  It will automatically calculate all of your training zones.  You should be doing the majority of your workouts in Zone 2.

Hope this helps!

This should be at an easy pace, but fast enough to break a sweat.  Remember that you are going to be increasing your speed from this starting point, so it shouldn't be too fast.  Just enough to get warmed up.

Hey everyone! Just wanted to write to let you all know I made it to Texas safe and sound...I'm looking forward to getting back to my workout schedule.

I hope everyone else is doing well (I have extremely limited internet access right now, so I haven't caught up on the thread) and I wanted to wish everyone with races coming up good luck! Talk to you all soon!

grnidone - 2007-06-26 5:19 AM 56 laps @ 25 yards = 1400 yards. 39 minutes. Lactic acid be damned. I wanted to see if I could swim the entire way, no breaks. I did it. I feel good about it. My shoulders were numb when I got out of the pool, and I'm sore as hell today. But I did it. And I couldn't swim in January.

That's fantastic!  It's cool to see such a big improvement over time like that! 

You are absolutely right, expect for LT is the point where your body begins to PRODUCE lactic acid.  You need to keep your HR below that in order to keep your muscles from fatiguing.

The numbers were figured by Mike Ricci...  the BT coach.  Personally, if he says something, I take it as law...

Here's a good answer - both!

For training, it depends - usually I cycle out and back, so I only take my water bottle and a patch kit with me.  However, if your riding to work, you're probably carrying your stuff.

For a race, you always go back to the same spot.

I believe the design of this bag they're referring to is for two reasons - going to work as I mentioned, but also at a race when you ride from your car to the transition area.  Makes it easy to get your stuff to where it needs to be at the race.  Sometimes you may have quite a walk or ride, so this bag lets you keep it all together.

Oh, and by the way, my red one came in the mail last week!  It is really nice with plenty of room.  Definitely a great starter bag - as it's designed for.  The inside is large, but maybe not quite as many sections as their more expensive one.  Plenty of smaller pockets inside and out to keep your small stuff organized, which is key for me!

Yeah, I have heard of races that have a different T2, but I have never seen one.  In that case though, you don't carry your stuff with you... you should set up your transititions before the races starts.

While training though, I just have a saddle bag under my seat where I carry an extra tube and some CO2.  That's all I bring with me (except for nutrition, of course).

That is exactly what the LT thing is all about.  You need to try to stay in Z2 (or T2) as much as possible for your maintenance and LSD training.  After your base is established, you can add some tempo work that will increase your speed and further increase your endurance.  Truly, you should only do this once you have a good endurance base to build from.

Ooo, birthday spankings! *goes to look for her paddle*

Happy Birthday!

I wish I could help you, but one, I am a land lubber  myself, and two, I have not even done a tri yet. My fear is that I will go through exactly what you go through. The fact that you get through it and are not DNF because of the water is good though! Regardless of the fears, I think it is worth the feeling at the end to say, "I have done it!" Sometimes it is a better feeling to beat back a fear than even crossing the finish line I would think.