kaburns1214 Mentor Group 2012 Part 2 - CLOSED (Page 7)

training i have a variety of aluminum box rims, some asian, reynolds or neuvation.

race wheels are ALWAYS full carbon Clincher, usually Asian, but i have a Boyd Wheel enroute, (asian anyway) that i will be using, he is giving my team a discount on wheels, so i figured i would take this opportunity to say what great service he has.  His warranty is awesome also.

Okay, here's the run down.

As an initial matter there are tons of ways to set HR zones and tons of different names for various HR zones.  I generally use 3 zones because its simpler than using 6 or 7 as with Friel or BT's methods.  That being said the purpose of training by HR and using HR zones is to make sure that your hard sessions are hard, that your easy sessions are easy and that you're not over stressing and you are recoveering correctly. 

Second, all of these zones are a percentage of your LT or Threshold HR.  I know some people are concerned with maximum HR or VO2 Max but these are not really useful metrics for setting training zones (and its almost impossible to figure out your maximum HR or VO2 max because our minds will shut us down before our bodies actually shutdown).

ZR - Recovery Zone (approximately 74% of LT) - Used for all recovery rides and runs between key intensity sessions. This takes patience to complete correctly but is critical to being recovered for key workouts. If these workouts are over done, your peripheral system will be too fatigued to effectively stimulate your core systems during key workouts where the goal should be to push your limiters.  

Z1 - Aerobic Endurance (approximately 83% of LT) - This is the zone used to develop aerobic endurance.  This is the primary zone for long runs and rides and almost all base phase work is in this zone. 

Z2 - Endurance Tempo (approximately 90% of LT) - This is used in the build period and is often inserted into the end of long bikes or long runs.  This is essentially "tempo work."

In addition to these zones I use "Best Sustainable Efforts," which involve going as hard as you sustainbly can (thus is there are 4 x 1 mile repeats you want to go at the fastest pace you can sustain for all 4 repeats).

The vast, vast majority of my training is done in Z1 as even a sprint a spint triathlon is 95% aerobic.  It takes years to develop your aerobic system and I think a lot of people under emphasize this.  People really like doing the "sexy stuff" such as repeats and all out intervals, but in reality you can race very fast just doing aerobic work. 

I also want to disspell the myth that "training slow" (as in doing most of your training in Z1) will cause you to "race slow."  As an inital matter when you start using HR training, over time your pace (or power) for a given HR starts to get faster.  So, for example if your Z1 pace in week 1 was 9:30 min/mile, within about 8 weeks that pace will have dropped considerably.  While the rate of improvement gets slower, you will continue to see these improvements.  Thus when you race at a higher HR, you pace for that HR will have gone down as well. 

So one of the QT2 bench marks for training is that you should do the following volume on a weekly basic for at least 5 consecutive weeks without bonking for your race.

9/3 the swim distance or 2100 X 3 = 6300 for my HIM.

8/3 the bike distance or 56 X 8/3 = 150 miles.

7/3 the run distance or 13.1 X 7/3 = 31 miles.

I got up to 125 biking, 26 running and 7100 swimming near the end of January but bonked pretty hard after that and had to step back. I think part of my problem was trying to do a long run, a long bike, a tempo/interval run day and an interval bike day. I think I can handle the two biking days. I can currently do an hour of intervals on the bike and a three hour long ride with a couple of recovery rides thrown in to get the volume up. The long run is essential but it probably beats me up more than any other workout. I'm hoping by dropping the intervals/tempo run that I can make it over the top this time around.

My current week will be about 125 bike, 20 run and 7000 swim. Next week is a recovery week so the totals will be 80% with the intensity lower. The three week build after that the bike will hit 150 and the run 27 if things go to plan. Then the three weeks in May where I'll peak I'll keep the bike over 150 and peak on the run at 32.

Any way long winded way of looking for tips on dealing with critical volume while giving the backdrop.

First off, the purpose of hitting critical volume is to make sure that your perepheral systems (e.g. your legs) have the durability to complete the race distance.  In most longer races, durability is the limiter, not aerobic capacity.  Hitting critical volume involves what most people would consider to be higher volume training (but most of it is done at Z1).  Here's what a week looks like for me when I hit just above volumes:

Monday - Swim 3000 yards

Tuesday - Bike 1:20 (BSTs) and Run  :45 (Z1 T run)

Wednesday - Swim 3700 and Run 1:25 (Z1 w/ 2 x 15 min @ Z2)

Thursday - Bike 1:30 (ZR) & Run 1:14 (Z1)

Friday - Swim 4000 yards & Bike 5:00 (Z1/2)

Saturday - Bike 1:56 (Z1 w/ 2 x 20 min @ Z2) & Run 1:45 (Z1/2)

Sunday - Bike 1:55 (ZR/Z1)

Total volumes for the week:

Swim - 10700 yards

Bike - 220 miles

Run - 38 Miles

Also with regard to running, the trick is cummulative volume not the volume of any one long run.  Long runs require lots of recovery, whereas your body gets similar benefits from more frequent shorter runs.  For example before IMFL my longest run was 1:45 (a half marathon) and I still ran a 4 hour marathon off the bike. 

Interesting. My workout week isn't set up that differently except the run. I only do three runs per week and the long run is between 50-60% of the total volume and I've gone as long as 15 miles. I'll look at adjusting that. Thanks for the detailed reply.

And in my training for the Goofy Challenge (1/2 mary on Saturday, full mary on Sunday), Kelly never had me do longer then 2 hrs on any one run, and no more than 3 hrs cumulative in a day (using split runs .. like this Saturday).  It worked great and I PR'd on the mary by over 20 minutes!

Kelly is right, the more frequent shorter runs are much easier to recover from!  You body isn't destroyed all the time.  When I did the Galloway plan last year, before Kelly started training me I would do 3, 4, 5, 6 hr runs ... it was horrible, by physically and mentally!!! 

I'd love to hear what you think of the Boyd wheels when you get them. I've been eyeing them for a while now. 

I don't recall seeing the 'maintain for 5 weeks' guidelines before.

I'm thinking out loud, but feel free to jump in with your thoughts.
By extenstion the Cv for IM distance would be.....
      Swim 11520, Bike 300, Run 61. 
At my Z1 paces that converts to something like... crunching .....
      Swim 4hours, Bike 17 hours, and run 10 hours. 

Does the Critical Volume formula change for IM distance?
If not, it looks like I really need to ride my training rides at 24 mph.
Just add a little HTFU and a pace of 24 brings the Bike hours down to a manageable 12 hours 

Simplified formula to run 60 miles per week - run 12 miles 5 days a week. 

The formula doesn't change for the IM distance but most people do not hit it.  The rule of thumb is that if you get to about 2/3 of critical volume, you're ready to do the race (critical volume is for optimal performance -- most people are not going to get there). 

Going into am IM my largest weeks are in the 22-24 hour range (right now I'm at about 20 hour/week).  Before IM NYC I'll hit my bike and swim critical volume but won't get to more than 45-50 miles a week on the run. Also my longest run will likely be a 3 hour split run (90 minutes in the morning and 90 minutes at night for a total of about 21 miles -- I run at about a 7 mph Z1 pace).

Like most training protocols there's the gold standard and then there's what everyone can do on a day-to-day basis.  How much time you're willing to put in is really dependent on what you want to get out of the race.  If you just want to finish you don't need to get anywhere near these volumes.  I'm looking for a 10:50-ish at IMNYC so I need to put in the miles. 

ETA -- there are multiple ways to skin a cat or train for an IM.  This way works well for me (and works well for everyone I've seen use it but it doesn't mean its the only way).

IMFL is one of the few you would get away with that though. If you tried that on IMLP those hills would crush you.

I'm definitely going to try going to a 4th run day with lesser volume on the big day. Squeezing the 4th run in schedule wise is going to be a challenge.

hope everyone is good.  I finally undated my logs.  Work has been crazy in a lot of bad ways, but that's life.

He hurt, but so did I.  You do the same amount of "work" to finish the race, it just took my less time to complete the work. 

Morning everyone!

Trainer ride, easy run and hopefully a swim later today.  I'm trying to get the house clean as well as my MIL is coming up and staying with us for the weekend (I'm so excited).

Hi, peeps!  Long swim and strength training tonight.  No way I could squeeze that in before my husband left for work, so I'll have to go after dinner.  I have an appt. with the pulmonologist this afternoon, and it couldn't come at a better time, as I had a full blown asthma attack last night.  Can't wait to see if the Cleveland Clinic has any new treatments for asthma.  I've got to get this under control before race season starts.  

Questions for the ladies......do you have any triathlon clothes (1 pc. or 2 pc.) that you absolutely love?  Please share the brands.  I'll be doing some shopping soon.  I'm tired of all the main brands you see in the online stores.  I still really like 2XU though, and if I can't find anything I like better, then I'll be getting one of their new 2 pc. suits.  

3100 Swim this morning, I did 8x50's with the band now my shoulders are TIGHT!!!

Jarvy as far as clothing I go with the distance I am racing Sprint & Oly I used a one peice, 1/2 IM & IM I used a 2 peice. I did my 1st IM in a once peice and had troubles on the run going to the potty 10 times!!

Shaun loves him some burpees.

Sarcasm?  I'd rather stick a red hot poker in my eye than have my MIL come to the house to stay.

OK so serious topic.  Online coaching vs. local coaching.  Opinions????  I'm to the point I need at the least a professionally done training plan.  I am not recovering like I should and I have a feeling it's because I don't have a plan with enough rhyme or reason behind the way I order my workouts.  I also want to make the next big jump and I'm not sure I can do that on my own.

Masters swim for 3100 yards in an hour and a 30 minute 3.06 mile recovery run after @132 average heart rate. Felt really good this morning. Half the routine was much longer than we've gone in a bit and I led the 800 and 400 of this and felt really strong through it and my pacing was spot on. I need to get my open water pacing consistent like that.

800 14:00 @1:40 pace with 40 seconds rest
400 7:00 @1:40 pace with 20 seconds rest
400 2X200 @3:30 @1:40 pace and ten seconds rest

Ha - I always say I'd rather stick a needle in my eye...same concept.

IM right?

I just sent you a long, convuluted e-mai labout my thoughts on you and coaching. 

With rgard to my MIL, its going to be a tough weekend.  She's super touchy feely needy and I'm, well, very New England. 

Karen- IM for sure, but more immediately a fast, but smartly paced HIM.

Kelly- Thanks for the email.  I shot you one back.  Very New England... LOL.  My Dad's half of the family fits that to a T, so I get it.  My MIL is like yours and is very opinionated, has no filter, and thinks her opinion is welcome because we're "family."  Oh and because we're family you shouldn't take offense.