DRM's Group - FULL (Page 3)

Understandable!

Please feel free to tune in.  If you have any questions related to triathlons or training please ask!  Why not condsider a Sprint trialthon at first and work your way up from there?  You'll get in pretty good shape and the amount of hours per week required for training can be greatly reduced.  Then you can be a triathlete & a powerlifter

Hey guys - I think I'm going to do a Run LT test tomorrow.  My plan is to do it on a mildly curvy 8/10 mile paved trail that I've been running on.  It has two inclines of 10-15 feet over 100+ yards each and one long decline of 20-30 feet.  I'm guessing that I'll probably do about 2 laps warming up and 6-8 laps during the test.  Pretty flat for around here unless I go out and run on the shoulder of the highway.  I'm worried about aggravating my ITBS by running on a track that long and that hard.

What do you think?  Will it work OK for a LT test?

You can do an LT test anywhere that you don't have to stop for traffic or anything like that for 30'. If you are worried about injury, is there a treadmil you could use for the test?

Your course sounds fine, nothing is perfectly flat except maybe parts of FL!  Dreadmill, ack I'd rather run in bad weather

Let us know your results, your feedback, etc on doing the Run LT.

I'd like to do LT TTs for the bike and run, but I'm in the middle of my IM training (yeah , I know I should have done them before I started, but what's done is done).  I'm training now by RPE and I'm in week 6 of the training.  Is it still wotrth it to goof up my schedule and do the LT TTs?  They sound pretty heavy duty. Triathlon Bible would say to go ahead and do the TTs each training period.

  If I decide to go ahead and est HRZs for my Garmin I'll need some way to get the zones.  I'm still undecided.

What do you mean with "I'll need some way to get the zones"?

Personally I think you should the LT tests...

Hey Don - How's the back? 

I'm curious if the Inversion Table works good for you.  I've talked to a few people who have them and they are all thumbs up.  I am thinking about getting one for my wife for her b-day next month.

Yup I need to do the TTs and get my lactate threshold.  I'm just not sure how to fit them into my training schedule.  Any suggestions guys?

 I know the 30 minute TT LT test, Should I put it in on a speed day? How hard is it on you? Will it mess up my w/os for the rest of the week?

Back is fine, IT and stretching and I was able to self align it, thanks for asking!

I love the Inversion Table. I bought mine at a local Play-It-Again-Sports store for $220 as it was the only place I could check one out and get it the same day.  It is not a high end unit but it works just as well.  My chiropractor endorsed that I get one with all the pounding my body takes with training.  I had a really bad ski accident in 2002 and ever since my back & neck have had issues.

You can look at your training schedule a do it in two areas in a 4-5 week cycle, during your last build week right before the recovery week or after the recovery week when you should be fresher.  It really shouldn't hurt you that much  Like TitanIV stated it's only 30 min!  Just make sure you are really hydrated before doing this otherwise your result will be skewed a bit.  Also if it is warmer and more humid that usual wait for another day as your body will also be fighting acclimation issues.  My run this AM (I still don't like AM runs) was like this, very warm and very humid, well above normals and I was fighting it the whole way.

I did my last Run LT during a 5k race which I did rode my bike to, then did a solid 10 min warm up run, had ~ 2 min to stretch some and the race was off.  Mike Ricci stated that I should take 3-5 bpm off the race HR average which lined right up with my previous run LT test that I did.

Jonathan:

This is NOT a pro speaking, as the upcoming sprint will be my first.  This said, if you don't have a swim background, my local tri friends and everything I've read indicate the need to get in pool time at least 2x (if not 3) per week.  It seems with your running background that you could flip things around a bit - do less running and spend a bit more time in the pool.

Again, newbie-central here, so add a few tbsp of Morton's and see what the others offer.

Lou

Jonathan,

Overall it seems like a good starting plan.  For a taper possible a bit more reduction would be ideal for tri's.  The focus changes from quantity to quality in the taper so even look at doing a 2 week taper plan for the tri's.  On the 10k's you can swap swimming for running and biking as long as you don't over do it.

Bricks starting in March would be good, it's a different world for the legs when that starts. Gosh I remember my first brick like it was yesterday, what awful issues I kept having with my calf's back then.

I too let life more or less dictate training, have too with my hours, business travel, etc.  No worries though it all about the recovery!

Hey guys,

I'm going to be out most of next week on business with limited internet access.  So keep up the good work and I'll catch up with you all when I get back!

I have a lot of links I'd like to share with you all, ton's of junk!

Happy training!

Don

OK, I've done the LT test.  Thanks for the inspires guys.

Now I need to set my zones.  I found a link on that Mike Ricci thread, but can't open it.  Any ideas? 

I searched the forums and found the following chart.  Anyone know if it is correct?

Zone 1 - 65%-84%
Zone 2 - 85% - 91%
Zone 3 - 92% - 95%
Zone 4 - 96%-100%
Zone 5a - 100% - 102%
Zone 5b - 103% - 105%

With my LT of 186 my zones look like this:

Zone 1 -   121-156
Zone 2 -   157-169 
Zone 3 -   170-177 
Zone 4 -   178-186 
Zone 5a - 187-190
Zone 5b - 191-196

When I did the step test in the pamphlet that came with my HRM I came up with a MHR of 175.  HA!  Using that and the corresponding zone chart I was trying to do a Z2 run at 105-120 bpm.  It was nearly impossible and not a good use of my time.

Can't tell you one way or the other, because I haven't done a LT test yet, but seeing the higher numbers is encouraging because I'm guessing I'll be closer to what you determined from your test.  When I ran today, my avg HR was 161 and I felt like I was working moderate to moderately hard.

Question for the group:  On a day like today where I did weights and ran, is it better to run first and then lift or weights first and then run?  Or does it matter?

IMO, it doesn't matter if you run before or after lifting, but I'm a roofer.  A coach or doc may know of a small benifit to doing it in a certain manor.

How's the rest of the DRM group?