JohnnyKay's HIM & IM focused Group - CLOSED (Page 4)

The 220-age formula can be a decent rough guide.  But, that's all it is--a rough guide.  Works very well for some people.  Not at all for others.

A better way to determine HR zones is through testing.  My preference is field testing (though you can pay to have lab testing done, too).  A basic test that provides pretty reasonable estimates for setting training zones is to do a 30' time trial.  Do a warm-up and then try to go for 30' at a steady effort that you can just barely maintain for the duration (i.e., you don't want to "die" with 5 or 10min left in the test, but you don't want to feel like you have a lot left in the tank when you finish).  Take your avg. HR over the last 20' of the test and use that as your LTHR.  There is actually a calculator in the BT logs (look on the right hand side of your log page and find "HR Zones:") where you can plug in LT (or other factors, like age) and it will give you estimated training zones.  HR is sport-specific, so you usually want to set zones seperatley for each one.

In addition to using metrics like HR, pace or power, it's also perfectly fine to use perceived exertion (RPE) as your guide.  So, if it feels "HARD" and it's not a workout session that calls for that kind of effort, back off until it feels more comfortable. 
As Steve mentioned, often your HR zones will migrate up a bit with improved fitness.  But, at some point, you'll just get faster at the same HR.  Faster is what we are all trying to achieve.  HR is just an output of what our bodies are doing and whether it is 120, 130, 140 or whatever is less relevent.

It's a reasonable solution and probably the first thing I would think of in that situation.  One thing to keep in mind when shuffling workouts in a plan is that by doing so you may end up messing with "downstream" workouts.  For example, by shifing your 3.5hr bike to your scheduled rest day, now you will be hitting the upcoming workouts without the benefit of the added recovery from that 3.5 bike that was planned.  Some of those workouts might become more difficult or you may not be able to perform some aspects of them as well.

Again, not saying your solution is a bad one, just a reminder to keep the big picture in mind.  You can certainly identify some workouts as "key", but it's really the sum total of all the work you do that matters come race day.  Not any specific session along the way.

Make sense?

yo guys!

how was everybody's weekend?

mine started out really well as I hit the gym after work and did a shortened version of my BT Plan Run Workout which felt really good! Had to cut it short because the oldest had an away (hour away!!!) basketball game so i went for the old "quality v. quantity" argument and it was definitely a quality workout!!!

Got up Saturday morning and although i felt some slight stomach pain jumped on the bike and got a decent ride in on the trainer - steady state after the run Friday and tried to keep HR low...

Sunday had this stomach pain that was just too uncomfortable to try and ride so made it my day off and rode the bike today instead!

Hope everybody else had a good one!



Edited by maxmattmick 2011-01-31 9:40 AM

The weekend was great! Had baseball tryouts for my high school kids on Saturday, which was a little stressful but fun. Then I had two firsts in my life on Sunday. My wife was busy working all day Sunday so I wanted to get my ride and my run in, my 2 year old was going to have to come with me. So I took her on an bike ride and the non a run. I did something I swore to myself I would never do. I have attached a picture as evidence. Please keep the laughter to a minimum. I didn't really have much of a choice. The second thing I did for the first time in my life yesterday was play a game of indoor soccer. I thought I was in pretty good shape until about 5 minutes into the game. I was gassed. But it was extremely fun and I can't wait to play next time.

Happy training this week!





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nice... that kid must have had one helluva ride, huh?

what was the top speed? 21? 22? 23mph?



Edited by maxmattmick 2011-01-31 11:07 AM

It was our first time out so I was a little gun shy. I thought she might get a little scared, but she absolutely loved it. Will definitely go a little faster next time!

The only problem was, when I unhooked the trailer from the bike and made it into a jogging stroller she wanted out because she wanted to run with me

Why would  you swear you would never do this??  I see only positives:

1)  Your kid probably LOVED it! (and makes you superdad)

2)  You get unbelievable training from it (when you ride w/o it it'll feel like you're flying)

Great pic Randy! Was that consider a strength building ride?

Steve/John,
thanks for the input. With John's idea and Ricci's thread, I think I'm good to go on testing my LT, we'll see???

I managed to ride for 2 hours in my basement, mostly watching women's tennis, this Saturday.  I am too busy being jealous of the pic including no snow or ice on the road and you in shorts, to even chuckle at the idea of the baby jogger attached to the tri bike. 

Tell me about it John! I completely forgot about the fact that he was actually biking outside!


Meteorologist says 'dangerous' storm expected to hit Southwest Michigan later Tuesday could set snowfall records
Published: Monday, January 31, 2011, 6:00 AM Updated: Monday, January 31, 2011, 11:25 AM
By Chris Killian | Special to the Kalamazoo Gazette

I hope so!!

While it could make driving my wife to the hospital somewhat interesting (if the baby decides that's the day); I'm tired of these Weatherman "false alarms" 

Heck ya! Pulling that thing was a little tougher than I thought it be!

Beautiful weather this weekend in West Texas! Wore shorts the whole time. We're supossed to get 4 inches of snow tonight though. The little one might not have as much fun if I pull her behind me while I'm on the rollers

Now THAT'S a pic I want to see!

Does anybody have any advice on a good meal replacement drink for post workout early in the morning? I struggle finding time to make a good breakfast and eat after a workout before I have to head out for work. I usually end up at McDonalds or the local burrito shop eating some stuff I know I shouldn't. I was thinking about buying a meal replacement drink that I can put in the shaker and take with me in the car. Something with a good ammount of carbs and protein.

Anybody have a favorite?

I'm generally not a big fan of "meal replacement".  You can drink a glass of chocolate milk (cheap and a nice balance of carbs & protein for days you do a harder workout in the morning) or grab a slice of toast with PB and/or jelly on it (or something easy like those) if you don't have time for breakfast on your way out.  Can you eat at work?  Most days I have oatmeal in my office--keep a box of instant packets at my desk and just mix with hot water--since I also don't usually have time for breakfast at home.  Sometimes I'll hard-boil a few eggs over the weekend and bring one or two of those with me some days.  Not sure what your job constraints might be, but there are usually a lot of options if you are creative enough.

Hi Nole Runner, I live in Ada (just outside Grand Rapids).  I did live in Fenton for 2 years.  This is my hardest time of the year because riding outside is impossible. I will go out if the temp is 15 degrees with minimal wind.  Now with the snow and the dreaded "black ice" I'm confined to my trainer.  Time to brace for the snow....

Brings back memories of my Navy days living in San Diego.  Used to pull my boys in a trailer on the weekends.  Good times!  Now my boys are teenagers.  Enjoy it as much as you can!!!

I am a teacher, so its a little tricky to eat while I lecture but I definitely think I can do it. I guess I just need to be a bit more disciplined and plan better. I like your boiled egg idea. Something you can make way ahead of time and grab on the go....

If you're truly looking for a "meal replacement" vs a "recovery drink"; I would suggest Perpetuem.  It's one of the perfect meal replacements out there.

While ingesting simple sugars post-workout has been known to prove beneficial in a reduction of cortisol production levels; that won't do you very good for "breakfast" as you'll burn through them so quickly you'll be looking to eat a horse by 10am.

JK's idea of choc milk is a great suggestion and an old standby used for years (and the one I currently use after trying almost all recovery drinks out there).  But as he says, you must look for additional sustenance as that will put you in the "eat a horse by 10am" boat.

Remember, you want to reap maximal benefit from your workouts so post-workout nutrition should not be taken lightly...you're doing the right thing in trying to get it right as best you can with the time you have.

Navy in SD?  When were you there and what were you doing?

A friend I went to jump school with worked there about 10 years ago and a good friend of mine and training buddy currently works there.

Jim,
are you going to do the new 1/2 IM in GR this summer?

Navy paid for my medical school.  I was in for a little over 8 years.  I spent a few years serving at Camp Pendleton with a forward deployed Marine Expeditionary Unit as the Battalion Surgeon.  After that worked at the Marine Corps Recruit Depot for a year.  After this went to the Navy Hospital to complete my training and remained there on staff.  My dates of service were 1994-2002.

Would love to as it is in my hometown however I am doing IM Texas that month.  I do plan on being there to spectate and cheer on others. I will probably do it in 2012.  How about you?

No, can't do it. Gonna do a little one down in Illinois on June 18th w/ a buddy from KC (trying to meet somewhere close to inbetween). Might do the GR 25k in May though.