Dodgersmom Mentor Group - Out Training!! (Page 5)

Wow, you guys have had some AWESOME workout lately!!  I think the nicer weather, at least here in Texas, has really gotten me motivated again.  I have had 3 great runs OUTSIDE WEARING SHORTS! and some great trainer rides.

About spin classes, I do like them.  The thing is, you have to be honest with yourself there.  It is really easy to not use a harder setting and cheat yourself out of a great workout.

I really need to find the pool!

The more you ride, the easier it will get!  Just keep pedaling

Hey Adena, have you ever done a run TT test to see what your real HR zones are? Long slow is really the way to build up mileage. 

Here is the BT protocol.  I have used it many times...

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Lactate Threshold Heart-Rate Zone Testing Protocol Field tests for determining your heart-rate zones with lactate threshold testing.

• More information on various heart-rate formulas.
• BeginnerTriathlete Q&A on Heart Rate Zones.
• Use BT's Heart-Rate Zone and Pace Logger.  See instructions.
• RPE/HR zone converter (bottom of this page)

220-Age Misconceptions and Determining your Lactate Threshold

How many of you triathletes out there are using this formula? Put up your hand and admit it - I can't see you through cyber space :-)

If I read one more message that says the athlete is using this formula, I am going off the DEEP END! People, this is not correct. It may work, but chances are very slim it will work for you. Of course the 15 people that it works for will post that it does work - but my point is that for the MAJORITY, this formula of 220-AGE = MAX Heart Rate - DOES NOT WORK!

Your best bet is to get some lab testing done to find out your Lactate Threshold. If you don't have access to a lab for whatever reason (location or $) don't fret. We have 'field' tests that you can do and the only thing you need is you, your Heart Rate Monitor and some 3 D's: Desire, Determination, and Discipline.

Before You Perform a Field Test!

First and FOREMOST, before starting any exercise program, please get medical clearance from your Doctor - If you haven't exercised before in your life or in the past year, PLEASE let him/her know you will be exercising and that you would like to check back with them in a month, just to make sure that you are not doing damage to yourself. 
 
If you are new to exercise you WILL want to forgo the testing for a while (it is rigorous) to prevent any kind of injury but instead wear a heart rate monitor to 'observe' your HR at various points of exercise. For beginners, I have had them do as little as starting out with 5 minutes of walking - this may be as simple as one lap of track. Or I may have them start riding a recumbent bicycle in the gym, use the elliptical machine, or the Stair Master.

One way to observe your improvement in fitness is to watch to see how fast your HR comes down when you stop exercising. Time how long it takes your HR to drop about 20-30 beats as soon as you stop. When you first start exercising it may take over 3 minutes, but as you get more fit, it may drop as quick as 1 minute. Everyone will vary, everyone will have different HR's and don't get caught up "my friend can get their HR higher" type of competition. It's very rare to find someone who has the same HR as you! 
 
I hope this gives beginners a better understanding of starting a program.  Once you have been exercising for awhile at the testing duration frequently, then only should you perform these tests.

See also: New Triathlete: What to Use Instead of Lactate Threshold Testing for Heart Rate Zones

When to perform an LT field test to determine your zones?

New to endurance training
The 'Couch-to-Sprint' plan has no HR training or LT testing as of the above warnings.  If you are new to endurance type training, DO NOT perform these LT field tests until you are well into a plan.

Already have a base
If you are starting any of the other 'HR-based' plans and have been maintaining fitness upon starting (meaning the first week or two of the plan is no-problem as you have been training at those volumes already), then you can take the LT test to re-determine your zones at the beginning or a week or two into it. 

Coming off of a recent injury or less training
BUT if you are starting any of the HR-based plans after a few weeks off of training-or coming off of a recent injury, only do a LT test after you have gotten several weeks into the plan consistently so you can get a reliable measurement.

Other then that, the HR-based training plans will have LT testing noted periodically in the plans or you can do one every 4-6 weeks.

Field Test for the Bike and Run:

Determining Bike Training Zones 

In biking we want to know our heart rate training zones. To make this as easy as possible, we will use a standard 30 minute TT. From this TT we will be able to determine the correct training zones. I do advocate doing both an inside and outside LT tests.

• The 30 minute TT begins.
• At 10 minutes into the test, hit the 'Lap' button on your heart rate monitor, to get the average heart rate over the final 20 minutes of the test.
• The average for the final 20 minutes is your Lactate Threshold or LT.
• You should finish knowing you gave it everything you had.

15 minutes easy cool down.

--> Plug in the bike LT # from the above test into the BT Heart-rate zone calculator to get your training zones.

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Determining Run Training Zones

In running we want to know our heart rate training zones as well. To make this as easy as possible, we will use a standard 30 minute TT. From this TT we will be able to determine the correct training zones. This is best if done on a flat uninterrupted path or trail.

Run test protocol:

After a 15 minute warm-up of easy running, finish with a few quick 20 seconds bursts to get your heart rate in the correct training zone.

• The 30 minute TT begins.
• At 10 minutes into the test, hit the 'Lap' button on your heart rate monitor, to get the average heart rate over the final 20 minutes of the test.
• The average for the final 20 minutes is your Lactate Threshold or LT.
• You should finish knowing you gave it everything you had.

15 minutes easy cool down. 

--> Plug in the run LT # from the above test into the BT Heart-rate zone calculator to get your training zones.

Wow, you are all making me feel like a slacker today.  My body was telling me that I needed a rest day so I moved today's workouts to tomorrow which is my regular rest day.

Great job with the TT Michelene.  My husband has the same issue, he lets his mind dictate what his legs do and ends up walking a lot more than he has to.

Next week is going to be fun.  We leave on vacation on Friday   Going on a 7-night Caribbean cruise.  I am so ready for some time away.  I love my dogs, but having an almost 16 year old insomniac beagle makes things challenging.  Being able to sleep all night is going to be great.  I do feel bad for my mom who will be dog sitting.  At least her work schedule has her off Sat-Tues so she can nap during the day to make up for the lack of sleep at night.

We really do plan on getting some workouts done on vacation.  The ship has a pretty well equipped gym so at worst treadmill and weights.  

Hope everyone had a great day.  Tomorrow is FRIDAY!!

Happy Saturday Gang,

This morning was mega house cleaning.  I should be able to log that as a workout .  This weekend is really about making sure we are all ready to leave bright and early Friday.  I think we pretty much have all we need.  Just maintaining the laundry and making sure that all my dangling work stuff is taken care of.  Gave the stinky dog a bath.  That was about 2 months over due.  She lost about 18 pounds of fur.

Still have a 90 minute run this afternoon.  Raining and it is supposed to keep raining all day so may cut it to an hour on the treadmill.

BTW - are any of you on Facebook?  I am Marcy Webster so send me a friend request!

Great job in the pool Adena!  I have to find mine at some point!