Brian's group - FULL (Page 6)

Rod1 - 2010-05-07 4:21 AM Brian. This is really helpful. Thanks. Do the Gels you use have caffeine in them? If not why do you choose not to have the extra caffeine? Also - so you don't have a "formal" recovery drink after racing? Just real food (plus a coke), if this is right I'm just curious as to why not.

Thanks.

Rod.

ray6foot7 - 2010-05-10 12:18 PM Confession time-   I have used a former mentor group to hold me accountable.  When sitting at work completely exhausted trying to talk myself out of training after work, I would log my planned workout before it was done.  When I would get an inspire about what an awesome workout it was,  then well....., I was obligated to do it, no matter how lazy I was feeling.

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.

Field test for 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.

Bike test protocol for inside testing:

The warm-up is 15 minutes of cycling, moving through the different gears, always keeping the cadence above 90 RPMS. Do a few short sprints to get your heart rate up and ready for the test!

You should start out in a gear that you can maintain 90 RPMS in. Make sure you remember what gear you started in.

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.

Example:
Johnny has an average of 156 heart rate for his 30 minute bike TT. If I calculate Johnny's zones using his LT and the Training Bible zones, this is what I come up with:
Zone 1 - 102-125
Zone 2 - 136-139
Zone 3 - 140-145
Zone 4 - 146- 155
Zone 5a - 156-159
Zone 5b - 160-164
Zone 5c - 165-170



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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.

Example:
Johnny has an average of 156 heart rate for his 30 minute run TT. If I calculate Johnny's zones using his LT and the Training Bible zones, this is what I come up with:
Zone 1 - 102-125
Zone 2 - 136-139
Zone 3 - 140-145
Zone 4 - 146- 155
Zone 5a - 156-159
Zone 5b - 160-164
Zone 5c - 165-170

IF you want to compare my method of choice to other methods you can read this:
http://www.d3multisport.com/articles/heartrate.html

IF you want to get educated on what the zones mean: http://www.d3multisport.com/articles/beinginthezone.html

If you have any questions, I would be happy to answer them.

Train Smart, Train Right, and get fitter and faster. Isn't that the point?

Peace,
Mike
-----
Mike Ricci
D3 Multisport:
The Official Coaching Service to BeginnerTriathlete.com
www.D3Multisport.com/bt/
USAT Level III Coach
Head Coach University of CO
2010 National Champions

outtashape momma - 2010-05-10 11:16 PM Ok...so this may be a stupid question, but where do I find what my heart rates are for zones 1/2/3/4.  Is there some chart or artlice for newbies that is helpful?  I am trying to get my polar watch set up (although in my true form not reading the directions, maybe I should break them out).
How do you know what zone you are supposed to be in?

ray6foot7 - 2010-05-11 11:10 AM When you do start HR training, don't be surprised at how slow you will feel like you are going at first.  I had run for years before getting a heart rate monitor.  When I started I thought that there was no way I was getting any conditioning running that slow.  I felt like I was going slow enough to count blades of grass.  I might as well be walking, but I stuck with it anyways.  Eventually, I was able to run faster at a lower HR.  Be patient with it.  It does work.

I have nicknamed my heart rate monitor "The Governor" because of how slow it makes me train on my zone 2 runs.

IronCowgirl - 2010-05-11 1:28 PM ... what is the best approach to training when you're sick? I took yesterday completely off, but I'm supposed to be doing an hour an a half tempo bike workout today. Should I do an easier workout or do I have to skip it altogether?  (I'm not dying or anything; I just have a bad cold that's making me feel totally wiped)

Rod1 - 2010-05-12 4:24 AM Re: HR training. Oh no! I'm planning on starting HR training in next few weeks - but I don't want to run slower!!! :-)

On another topic: Pre-race warm ups. I've noticed that my fastest and most relaxed swim intervals come about 30-40% into my work out. In my first interval I tend to feel "puffed" and can feel muscles until warmed up. On Saturday I am doing a super short sprint distance Tri (300m/6k/1.5k), the swim section will be over before I have warmed up and got into rhythm - unless I can warm up before hand. Any suggestions on warm up routines, and the optimal time before races to do them? Hours before? Minutes before? Both? Presumably it needs to be long enough before that HR is back at resting level for race start?