sbreaux group - CLOSED!!!! (Page 2)

I see your logs now.

If you guys have any questions, you can post them here to let everyone see it, or you can inspire me.  If I don't know the answer, I'll find it for you.  Shawn asked this question about his training. 

I am 37 as well I haven't done an testing at all. I am a serious beginner when it comes to "smart" training. I have mostly used the brut force method "see bike... ride bike" Percived effort... I felt like I had a pretty tough work out but I was not destroyed. 8 hours later I am feeling fairly well to where if some one said go bike I could probably do it.

How do you do lactate threshold tests?

Shawn

Hey Shawn. There are two ways to get it done. Here is an article that discusses how to perform a field test.

http://www.d3multisport.com/articles/220.htm

The other way is to have a professional do it. This is what I did. It costs roughly $100. The professional administering the test will set you up on a treadmill. After an extensive warm-up, he/she will increase the incline to 2% (I think) and slowly start increasing the speed every three minutes. At each three minute interval, he/she will your finger, take a blood sample, and measure the lactate in your system. You continue this until you can't run any faster or go any longer. Once you know your LT, you set your training zones. So on easy/recovery days, you'll maintain a HR in z1/z2. And on hard days you can push your HR into z4. Depending on your goals, you can build a training plan accordingly.

Your LT won't change much, but the pace at which you run at that HR will. So over time, you should get faster at your lactate threshold heart rate.

Scott

 Curious as to where you got that formula... but I think you're probably right on track.  I usu. use {(220 - age) - RHR} x intensity % (say 70/75 for off-season) + RHR  Make sure that you're totally relaxed when checking your RHR.

Hopefully Scott has more info on bike (that's where I'm a newbie)  You might want to check the gear forum as well for a variety of opinions to totally confuse you

 First,  using all of these formulas to determine training zones should be taken with a grain of salt, because each individual is different.  But they can be used to give you a general idea.  The 180-age formula is a generic way to determine you max aerobic threshold, or the top of z2.  Below this rate, you are mostly using stored fats to fuel your workout.  Here is an article about it:

http://www.trifuel.com/triathlon/triathlon-training/finding-your-maximum-aerobic-heart-rate-000574.php

The best way to determine your training zones is either a field test, or have a professional lactate threshold test done.

So to answer your question, depending on where you're at in your training (and I am assuming you are doing maintenance type of workouts), most of your runs should be under 152.  Just keep them nice and comfortable.  You want to keep them easy, so you can recover much quicker.  What you are trying to do is build your endurance base before the season starts.  Maybe once a week, you can do a harder workout, whether it be a sustained 20 minute pace above 152, or some type of track/sprint workout where you're really taxing your heart rate. 

As far as tri bikes go, it would be easier if you let us know your budget.  I would definitely recommend going to a bike shop and get a bike fit done.  It usually costs around $100-150 but most shops will put that towards the bike if you buy it from them.  I have a Cervelo P2C (pic in my album) and I am really happy with it.  The 2008 version can be purchased for a little over $2000.  That is a great value for what you're getting.  Plus, the women's Kona champ just rode one to victory!

OK.  I am fairly green when it comes to swimming, but here's what I've learned about the topic so far.  Your T-pace, or threshold pace, is a guide to help you improve your swim times.  I calculated my T-pace based on a 1,000 time trial I swam last week (17:13).  I did it at the beginning of my workout, so I was fresh.  And I tried to go all out for the full distance.  That equals 1:43 per hundred yards, or T-pace.  So going forward, I am going to incorporate some speed workouts where I try and push the pace slightly faster than 1:43.  Other endurance workouts will be done at slightly slower speeds.  So I know that if I start out my first speed hundred at 1:30, I probably won't be able to hold that for long.  If I am doing my endurance workouts at 2:15 per hundred, I am probably doing them too slow.  It just gives you a guideline to where you should be training.  I will do a 1,000 yd time trial every month to guage my progress.  Hopefully over a few months my times will drop. 

So in relation to my swim workout today, I was trying for 2-3 seconds under my T-pace.  The articles I've read suggest speed workouts at T minus 5 seconds, but since it's offseason, and I don't really have any swim fitness, I thought 2-3 seconds was plenty. 

Sometimes swimming can get really boring in the pool, so try and mix up your workouts.  Do 25s, 50s, 100s, do a ladder where you start with 100 yds, then do 200, 300, 400, 300, 200, 100.  Use swim bouys to work on your pull and use paddles to strengthen your shoulders and lats.  Drills, especially in the offseason are a great way to improve your technique.  And boy do I need work on my technique.  I don't do enough drills even though I've had my swim taped in an endless pool.  I know what I should be working on, but somehow I never do enough of that stuff. 

Okay, makes a little more sense.

I've also heard people on other threads talk about Tempo when swimming.

I found some cool stuff on you tube.  Look for Coach Janet... someone brought me there to check out touch turns and I found more.  Looks like there's some good technique tips there.

Hey Mike.  I like my bike a lot.  It fits me well and it's very stiff which is good for power transfer.  But to be honest with you, any bike you get, whether it's a P2C, Kuota, Quintana Roo, Trek or Specialized will only benefit if it fits you.  So its good to hear you will have a bike fit done.  Any of the above bikes are great, and I really doubt it would make much difference for you or I to have one or the other.  For amateurs like you and me, it probably doesn't matter if one bike gives us a few more seconds over a 40k, so chose the bike that fits your frame.  All of these bikes will have slightly different geometries, so one may be better suited for your build than others.  When I went in for my fit, my guy ruled out the Kuota Kaliber even though the shop sold that line.  If your shop is not on the list below, I would ask questions about how the fit will be done.  You want them to take full body measurements, discuss with you your riding style and what your goals are,  and look at your flexibility.

http://www.slowtwitch.com/dealersurvey/fistcoaches.html

Now going from a road bike to tri-bike will help and you will be able to feel the difference. You can get into the carbon vs. aluminum vs. titanium vs. steel debate.  If I was you, I would go with carbon or titanium, with carbon probably best within your budget.   With the money you're going to spend, you will get a nice bike regardless.  

Hey John.  If you're not 100% sure you'll continue in triathlons, then what you're doing is probably the right thing.  You'll benefit the most from aerobars and clips/pedals.  I would definitely invest in those.  As far as aerobars, I would look at clip ons (although it sounds like you already have the aerobar).  These attach directly to your current handlebars.  That way you don't have to invest in a completely new front end.  Here is an example:

 http://www.trisports.com/profcenzb.html

If you do end up continuing with triathlons, then you can upgrade to a road or tri bike and switch out with those components.  So you won't be limiting yourself in any way.  You won't be the only person on a mountain bike so don't sweat that.  

EBAY has very good bargains.  I bought a couple of components there that are on my tri bike.  You'll probably have to go with a wired type of bike computer if you want to get info from your indoor training sessions.  The wireless devices won't be able to record from that far (handle bars where the main computer is to the sensor which will be on the back tire).  Good luck on EBAY, and hopefully you'll be able to get on the bike here shortly.

Sorry Mike, but I missed this question.  All of the formulas we see are merely guesses because each individual is different.  With that said, the above equation will give you a general idea as to your aerobic threshold.  So theoretically, you would want to keep your HR below this level for most of your runs.  There are several threads that talk about field testing and I can point you in the direction if you want some more information.  In a field test, you will warm up for 10 minutes, then hit the lap button on your HRM and go "all out" for 20 minutes.  You should have nothing in the tank when your done.  Your avg HR for the last 20 minutes will be your lactate threshold.  From there, you can calculate your training zones.  Another way is to have a professional administer the test for you.  In this test, you are on a treadmill.  The administrator will incrementally increase the speed every 3-4 minutes and take a blood sample through a on your finger and the lactate levels in your blood are measured.  This test is also to failure.  There are pros and cons to each test.  The biggest con to the field test is that most people don't run all out in the test phase, so the data is flawed.  The biggest pro is that it's free.  The biggest con for the professional test is that it costs money, but usually the data is accurate. 

As far as bikes are concerned, there are several great brands out there.  Go to a LBS you trust, and have them do a bike fit.  Try and find a bike shop that is F.I.S.T. certified.  Once you get fit, then you can find bikes that will fit your body style and be within your budget.  If it comes down to more than one, go with the one that you will want to ride the most, whether it has the most bling, or looks the coolest.  Any bike that causes you to want to ride more is a great bike. 

When you pull up the inspire, you will see a reply and blog button.  Hit the blog button.  The person's blog will come up along with a place in which you can reply to his/her inspire. 

Confusing but just remember to hit the blog button if you want to reply to an inspire.

So to start off the New Year, I am asking that everyone tell us what your immediate goals are.  Or give us something you're working towards over the next month or so.  That way, we can all help you and keep you motivated.  It can be workouts or weight loss goals. 

I'll start.  For the month of January, I am working on increasing my fitness in all three disciplines as my Ironman training plan starts on Feb 4th. I want to put at least 8 hours of training in a week.  I also want to lose 5 lbs this month.  I weighed 171.4 this morning (uuggh).  I am normally under 170, but I swallowed a lot of water at the pool today.

So what are your goals?????

Way to kick off your training in 2008.  I'm right there with you on the weight loss.  I need to remember portion control, and removing the junk food from the diet.  It started today.  Protein shake for breakfast, yogurt and protein crunch cereal for mid morning and afternoon snack, brown rice and ground turkey for lunch.  Not sure about dinner, but I am running tonight, so hopefully something light. 

Hmm... Immediate Goals?   Well, I'm doing a January challenge of 12K yds swimming, and would love to work more on my running this month... Biggest goal will be following me set plan for January (which I'll commit to on Mon - see blog)... Tri Training aside, my legs are going to burn as I attempt to ski 100K vertical feet in one month... and be skiing off of grooms by the end of the clinic I'm taking this month (yea for me I'm skipping work every Th in Jan to attend a women's ski clinic)....

I also signed up for the 25lb in 25wk challenge, so with that in mind hopefully by the end of the month I will be 4 to 5 lbs less.

Remember, if we set small goals, we shall achieve big obstacles.

Those are awesome goals and definitely doable.   Your lucky to have skiing in your training schedule.