DeCracker's Group ( de tricrackletes) Full (Page 2)

Hi Jocelyn. Let me answer your second question first. If you are an experienced and competent swimmer then by all means forget about the HRM and use swim practice as a means to get fitter and faster. But if you're cycling and running at the entry level then please use the HRM. What I'm trying to get you to do is strike a balance between training and weight loss and a very good way to do that is to get you spending time in Zone 1 or 60% HRmax. Within triathlon training we do three different modes of training. We do endurance training, aerobic/anerobic training, and speed training. When you train around 60% you are in your endurance training zone. Here you build your base and you burn a lot of calories from fat.

As far as core training goes, you are right. It is an effort to increase strength from your upper legs to your shoulders and especially your abdomen and back. In enhances balance, strengthens the run and bike and makes you a faster swimmer. Pilates is excellent as is yoga. My YMCA has a core specific workout which is done immediately after step aerobics. That's why my logs always show the two together.  A good simple test of core strength is to sit on the big ball and lift your feet off the floor and see how long you can stay balanced on the ball.  Another is to get in the plank position and see how long you can stay there. Doing light weight dumb bell workouts while balanced on one foot are excellent core exercises. Do bicep, tricep, rows, and shoulder presses while on one foot. Then for the lower core it's crunches and squats. Thousands and thousands of them.

Good luck and train hard.

Cracker's Gettin' Mo Better tips

• As you continue to lose weight, you want to periodically check your bike fit and make adjustments. Your seat height will change as your "seat" size decreases.
• Lat pulldowns and tricep extensions are excellent weight exercises for swimming.
• The number of chin ups or dips you can do is not only an indicator of your strength but also a good gauge of your body fat. As your body fat percentage decreases your ability to do these exercises will skyrocket.
• One of the great things about tri training is the solitude that it can offer. Use this time as "your" time and enjoy this time alone as an escape from the daily grind as well as your training . The result..a good workout that leaves you mentally and emotionally refreshed.
• Mix it up. Swim, bike, run, and add core work, weight training, and don't forget to devote time to the study of triathlon, fitness, weight loss, and health.

Keep up the good work Tricrackletes. All of you are training, working out, and losing weight. Let's train hard and race easy.

I'm reading all this stuff about heart rates with a lot of interest and some confusion.  I've been diligent about wearing my heart rate monitor and trying to keep my HR below 135; but I don't really understand why.  If, as others have mentioned happens to them, I'm not out of breath when I go above 135, why should I worry about it?  I'm not running yet, just walking with a little job thrown in for good measure, so I can't compare the running and biking; but I know that I was pushing 150 while biking the other day, but I felt fine breathing-wise.  I did notice one thing interesting though (at least to me!).  When I would exceed the 135ish point, I'd feel it in my legs.  So I understand that there is something going on, but I don't know enough about exercise physiology to appreciate what I'm doing to my body and what the consequences are. 

Oh, and I think I just realized why I don't get out of breath--would any of you believe that I'm long-winded? : )

Hope you're all having great days!

Pogo 

Wendy you bring up an excellent point/points. We aren't the same. What's aerobic/anerobic for me is not for you. Your biking HR is 150 and your breathing is fine but suddenly you start to notice the exertion of your legs. Next time take careful note of your body and see if about the same time you start to notice your legs that if maybe you're also breathing just a bit deeper, breathing with a more open mouth, or just periodically taking an extra deep breath. You won't be winded but you are beginning to enter the aerobic threshold. This is excellent because although it's not where the "strictly weight loss" person would want to be , it is where you want to spend a lot of your training.  Would you say that if you increase your HR to 160 or 170 you would have to "open mouth breathe"?

OK for those of you using a HRM while biking let's do a little fun test.

• Pedal easy for 10 minutes and take note of your HR 
• OK now lets take it to 135 for 2 mins. What does your legs feel? How are you breathing?
• OK let's take it to 150 for 2 mins. How are your legs? How are you breathing?
• OK let's change to a harder gear and get the HR up to 175-180 with a cadence of 80-90. After 30 seconds how do you legs feel? How are you breathing?
• OK now for the finale. I want you to take it to 90-100%HRmax. Be in a big gear with a sustained cadence over 75rpms, preferably over 85. Now what is happening with your body? Are your legs burning? Are your legs weak? Are you gasping?
• Cool down with easy pedal for 10 mins.

No I'm not trying to kill you. I want you to see the relationship to HR/muscle use/ lactic acid/ oxygen/ CO2.

All of these are intermingled and no two of us have the same response. We can all improve them by training but each in our own way.

One important point though that I want you to tell me, when you were at max exertion what was the limiting factor? Was it you legs, your lungs, or your heart? The answer will give you a great sense of which direction you training emphasis should follow.