HR Zones: 220-Age - the TRUTH! (Page 5)

Brick

10 mile bike Ave HR 116 PE 3 this is a Pace I and keep up for at least 31 miles did that yesterday.

3 mile run AVE HR 129 this is in zone 1 PE 8  I could probaly keep this up longer but it was not easy.

Time for both the bike and run is about 11 min off my PB on the same course for the same distance.

One thing that surprised me was how fast my HR spiked up as soon as I came of the bike withen 200 yards It

was at 140 took a lot of effort to slow it down to 130 range I wanted to maintain.

Is this about the level I should be training at?

What is Delta?

Mike,

I read your sports rotation article and found it very interesting.

I play indoor soccer from September until April either 1 or 2 times a week. Now until November once a week and November on twice a week. How would you integrate that into a run focus cycle? Consider it a different sport or part of running?  Obviously this is not a zone 2 type run. In the article run hours start at 4 hours a week in week 1.

When I play we play 2 25 minute halves....and we rotate on and off the field...about 5-6 minutes on and then same off which means I usually actually play 25 minutes a game.

Another question about this rotating focous....do you lose what you gained while you are focousing on another aspect of triathlons?

I have been greatly enjoying this thread and your sharing!! Thanks!

This thread inspired me to do a LT run test a couple weeks ago, but unfortunately I pushed too hard early and only made it 25 minutes.  I can honestly say I gave it everything...I couldn't have gone another step.  It was hot and humid which probably didn't help.  My avg. for the last 15 minutes was 177 so I figured I would back it off to 174 since I obviously couldn't maintain the pace I was running.  This morning, I tried a 40 minute Z4 run (167-174) but got my HR too high too early and ended up averaging 175 with most of my time spent in the 176-177 range.  I maintained this for about 30 min. - working hard, but not losing control of my breathing.  Does this mean my LT is more like 177 rather than 174?  I'm hesitant to redo the test with 2 races coming up soon - I had some knee pain when I did the test the first time. 

This has been a great thread - thanks for all the input!

This thread has been great reading, so im finally jumping in.

I finally did it. 6 months of training using a HRM and using an Avg of different max pred HR for training...I finally went out and did a 30 min TT run.  I believe i did it the right way..15 min warmup...10 min at RPE about 7...(HR avg 165)  .then last 20 min. RPE.8-10 at the end...Had to back off a little bit with about 9 min to go (side stitch), but after a min, able to rev it up again... Avg HR for last 20 min--176.   So--my LT is 176, making Z2 150-160.  Ive been using 145-152, so not that far off and was actually probably pretty accurate 5-6 months ago.  But my real question is...

Should LT be that close to MHR?  True, i dont know what my real MHR rate is..calculated is about 184-186 (im 34 and my MRHR is 42), but i've never seen greater than 181 on my HRM. My understanding is that the more fit you get, the higher you can push your LT, but after only 5-6 months of developing a base, this seems a bit high to me.  This is kind of a round about way to ask if these numbers seem valid.  I hate to focus another 6 months of training using invalid numbers.  Any input is appreciated.

JT