Gray Guys/Girls Maturing Triathlete Mentor Group (Page 4)

Thanks Scott, that helps a lot.  Makes sense now why 2 rides of approximately the same length can have similar average power but very different normalized power (comparing a base building ride to an interval or hill ride).  

Janet

80 minutes - 113.2 TSS - 0.92 IF - 2,736 of vertical

Yeah that ride got your attention!

You might consider renting until you've done a couple of events.  Here is a link to a reputable company that provides rentals.  This particular company will apply the cost of the rental to the purchase of the wetsuit if you choose to buy it.  Kind of a nice way to make sure it fits properly!

http://www.trisports.com/trisports-rental-wetsuits.html

As to full wetsuit or shorty, you are in Ohio.  It gets cold up there.  You will probably want a full wetsuit.

Hey Everyone,

There have been a couple of references to using heart rate to guide training and a couple of you have asked questions so I thought I’d cover some of the basics of heart rate zones and using them in training.

A little disclaimer – this is REALLY basic ‘cause I don’t want to bore you all to death.  If you are looking for more in-depth, send me a private message.

Before we talk about heart rate zones it’s important to have at least a basic understanding of human energy pathways – that’s why we use heart rate to guide our training, so we are training a specific energy pathway.

For our purposes in this discussion, there are two primary energy pathways at work – the aerobic energy system and the anaerobic energy system (there are more but we aren’t in a biology class!).

The aerobic energy system uses fat and oxygen to create energy.  The drawback to the aerobic system is that it is somewhat slow.  It can’t quickly create huge amounts of energy but because it utilizes fat, it has a virtually unlimited source of fuel.

The anaerobic energy system uses carbohydrate to create energy in the absence of oxygen.  It is fast and can create large amounts of energy.  However, a by-product of the anaerobic energy system is lactate.  We could talk about lactate for the next couple of hours, but for our purposes right now, the thing to know about lactate is that it dissociates in the muscles and bloodstream to a lactate ion and an H+ ion.  That H+ ion creates lactic acid – that burning you feel in your muscles when you exercise very hard.  Another limitation of the anaerobic energy system is that, because it uses carbohydrate in the form of glycogen stored in the muscles, there is a very limited supply of fuel – you CAN exhaust the fuel supply.

Contrary to what many believe, the human body utilizes BOTH energy systems all the time.  Even when you are sleeping, your body is burning both fat and carbohydrate.  It is the proportion of fat and carbohydrate that changes as exercise intensity increases.  At low exercise intensity, you are burning primarily fat and a small amount of carbohydrate; as intensity increases, the ratio changes until you are burning primarily carbohydrate and some fat.  It’s very important to remember that “fat burns in a carbohydrate fire.”  What that means is, even at very low exercise intensity when you are burning primarily fat, if you run out of carbohydrate, you will no longer be able to utilize fat – you will “hit the wall.”

At the most basic level, when we are using heart rate to guide our training, we are attempting to create specific physiological adaptations to those energy pathways. 

So how do we do that?

Short of extensive lab testing, the best way to determine your heart rate zones is by performing a Lactate Threshold Heart Rate field test (DO NOT use 220-age to determine your maximum heart rate, this will most likely be wrong).

To find your LTHR do a 30-minute time trial all by yourself (no training partners and not in a race). It should be done as if it was a race for the entire 30 minutes. But at 10 minutes into the test click the lap button on your heart rate monitor. When done look to see what your average heart rate was for the last 20 minutes. That number is an approximation of your LTHR.

***If you cannot run for 30-minutes, see below to determine your aerobic threshold heart rate***

Using your LTHR, calculate your training zones using the following - from Joe Friel’s ‘Triathlete’s Training Bible  -

Run Zones
Zone 1 Less than 85% of LTHR
Zone 2 85% to 89% of LTHR
Zone 3 90% to 94% of LTHR
Zone 4 95% to 99% of LTHR
Zone 5a 100% to 102% of LTHR
Zone 5b 103% to 106% of LTHR
Zone 5c More than 106% of LTHR

Bike Zones
Zone 1 Less than 81% of LTHR
Zone 2 81% to 89% of LTHR
Zone 3 90% to 93% of LTHR
Zone 4 94% to 99% of LTHR
Zone 5a 100% to 102% of LTHR
Zone 5b 103% to 106% of LTHR
Zone 5c More than 106% of LTHR

Zone 2 will train your body to more efficiently utilize fat for energy by stimulating mitochondrial growth within the cells.  Zone 2 training also improves type-I muscle fibers ability to clear lactate which is key for athletic performance.

Zone 4 training will increase your lactate threshold – meaning you can do more work at the same heart rate.

As a general guide –

Running should be mostly Z2 and some Z4 training.

Cycling should be mostly Z4/Z5 training and some Z2 – with occasional Z3 rides (a discussion for another day).

Swimming doesn’t utilize heart rate training.  For swimming you will need to determine your swim threshold pace (another discussion for another day).

***IF YOU CAN'T RUN CONTINUOUSLY FOR 30-MINUTES***

If you can't run continuously for 30-minutes you should not attempt a Lactate Threshold Heart Rate field test.  In place of the test, I suggest you use the Phil Maffeton Maximum Aerobic Function heart rate to determine your aerobic threshold and use that to guide your training until you can run continuously for 30 mintues. (from Maffetone 180-Formula)

• Subtract your age from 180
•  If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
• If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5

The result will be the high end of your training zone.  Subtract 5 to determine the lower limit.

For example -

You are 47 - 180-47=133

You are just getting back in to training - 133-5=128

Your aerobic HR training zone would be 123-128.

Hope that helps a little bit.

50 minutes in the pool today - 

• 800 WU
• 3 x [100-200-400-200-100]. 15" RI, 2' between sets
• 200 CD

60 minutes on the trainer -

After WU, 4 x 10' starting at 85%, increase 5% each interval, 2' recovery

Adrian,

You're doing the right thing.  The best way to get good at riding hills is by riding hills!

Thanks Kelly!

IM Canada!  You already stated the key to success - consistency.

Looking forward to watching your journey to the starting line and answering any questions I can.  This group is traditionally a great source of inspiration and support so don't hesitate to draw on that.

Kelly - thats a pretty exciting commitment.  You will have a lot of fun and I am looking forward to following your journey.  I did the IMCanada 70.3 last July and I begrudgingly really enjoyed it.  The lake was pretty decent for swimming, cool but not too cold.  I really enjoyed the run route.  It is somewhat similar to the Cultus Lake run with lots of shade and running along a lake just a fair bit longer.  I'd definitely like to go back again.

Are you considering any training races?  I know a lot of people do the Victoria half as a preparation race for Whistler.

Scott - A fellow I swim with told me today that he swims an extra 500m after each swim with the aim of increasing his swim fitness and lead to faster paces.  Is this a reasonable strategy or better to stick with the swims as the coach instructs and maybe swim more often?

Today I rode a 90 minute indoor spin ride.  It was pretty intense pace with very few easy minutes but I came off the bike and transitioned to run gear for a 20 minute run. I felt pretty good and had to resist the temptation to increase my pace above a Zn 2 effort.  I finished the run really wet but almost like a runner's high.  I seem to get the high feeling a lot.  It has to be a big factor in what keeps me consistent with my training.

Chet - Sounds like your indoor triathlon was a good experience.  I agree the interaction with other athletes is a great motivator.  I always feel I get back way more positivity than I give.

I've read about the Maffetone method over the years, and this appeals to me for running.  Given the formula, it would be difficult for me to actually run with my HR that low - I simply can't run and keep it that low!  So, for me it'd probably be a walk/run combo.  Could someone please elaborate on the process and how this plays out over time ... is there another way to calc the running HR threshold?  Can I use my cycling LTHR as basis for running? Also, does someone have a workout schedule for this method or, could I simply use one of the training plans here in the BT forum and apply the HR restrictions for this?  Or is it simply train, while running at <80% of my LTHR - all the time? 

Scott ... I noticed your comment re: cycle training and how "mostly it involves Z4 and Z5 level with some Z2".  Is this the case at the beginning of the training season?  I'm operating on a 2/3 - 1/3 basis, that 2/3's of my workouts would be Z2 - Z3 and  1/3 in Z4 - Z5 respectively.  I feel like I already have a pretty good base to work from, so should I be working harder?

Ciao ... Dorm

Thanks Marc.  Personally I struggle with the run and that stated - the run leg is my poorest sport.  I simply have to get better with this to improve my overall race results.  I think it may be that I go at it too hard and the ensuing joint soreness/pain just makes it totally unpleasant for me.  I'd like to give this Maffetone method a try as it seems less 'harsh" for lack of a better word.

As to cycling, I use Jorge's plan as a guide, and that's why I asked the question to Scott.  My sense is that early on this plan is waaay stuck in Z2-Z3 ... mainly to build ones base.  That stated, if one already has a decent base to start with, should they ramp up the training and work harder from the start?

Ciao ... Dorm

Hi all.

I haven't really be AWOL, at least without a good excuse!  The hard drive in my laptop failed yesterday.  See?!?  There is justice in the world when even the computer guy has computer problems.

Here is an up-to-date list of Gray Guys/Gals.  If you don't see your name or the information is wrong, please let me know.

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