Milaminute and Sparco's Group - Closed (Page 8)

I say you total the amount of time you were "running" and log it! 

PS

Nice trophy Noz!

no wait, this is one of those "size does matter" things.

i mean, thanks!

Yesssss!  Good job on the rubbing in the warm weather, Corey .

I think 13 miles is very respectable.  I also strongly believe that you need to listen to your body so good on ya for doing that today even if it meant cutting your planned run down a little. 

let's take a tour, shall we?  the trophy is the first ever trophy i got.  3rd place ag for 11-12 boys swimming, waterloo iowa.  those were the days. 

the mug is full of loose change, have to take that into the bank.

the battery is actually a flashlight, you can see the two bulbs on top.  remarkable light from something so light.

the elephant (basheba) is standing on an instrumental analysis book.

the hawkeye statue and brown thing are things from when i was a little noz.  the brown thing is a stuffed monkey i had since i was .5 years old.

and the thing on the back right is a small star wars helmet.

others, some pipe cleaners, a picture at a football game, and a bible.

thanks for playing the noz picture hunt!

GASP!!!!

I can't believe he would accuse you of padding your post count! 

no wait, this is one of those "size does matter" things.

i mean, thanks!

Hey Cash... all things being relatively equal, the fact that you were able to PR on this distance (so you went faster than before) at a lower heart rate likely indicates that you've gained some cardiovascular fitness.  In other words, your aerobic capacity has increased in a way that allowed you to handle the run at a faster pace but lower heart rate. 

Let's say that when Tom Triathlete first started training he was running a 10 minute mile with his HR at 160 BPM.  After training for awhile, he becomes aware that he is able to run a 10 minute mile with his HR at 150 BPM... it is relatively safe to assume he's made some gains in fitness and that his body's working more efficiently and it would appear that he could then work towards increasing his pace because he has more "wiggle room" within his target HR zone.  Does that make any sense? 

As far as improving, I'm still voting for lots of time in Zone 2.  Yes, more miles at a lower heart rate.  You got it . 

Anyone else have thoughts on this? 

Hey Cash... all things being relatively equal, the fact that you were able to PR on this distance (so you went faster than before) at a lower heart rate likely indicates that you've gained some cardiovascular fitness.  In other words, your aerobic capacity has increased in a way that allowed you to handle the run at a faster pace but lower heart rate. 

Let's say that when Tom Triathlete first started training he was running a 10 minute mile with his HR at 160 BPM.  After training for awhile, he becomes aware that he is able to run a 10 minute mile with his HR at 150 BPM... it is relatively safe to assume he's made some gains in fitness and that his body's working more efficiently and it would appear that he could then work towards increasing his pace because he has more "wiggle room" within his target HR zone.  Does that make any sense? 

As far as improving, I'm still voting for lots of time in Zone 2.  Yes, more miles at a lower heart rate.  You got it . 

Anyone else have thoughts on this? 

I have found this to be true in my experience (as limited as it is), but I didn't use my wiggle room to increase my speed, I just enjoyed training at the lower heart rate.  He He.

I make a mean cheesecake...uh, I play a mean saxaphone...uh, that's all I got...my life is not very impressive...

Your threshold on the bike is usually about 10-15 beats lower than it is on the run unless you are a freak of nature errr... overtrainer... ummm... someone like me who bikes a whole bunch and runs not quite as much .

As far as spin classes go, I happen to know a thing or two about that.  The following is something I posted in tri talk awhile back that I actually wanted to share with everyone in our group since so many live in places where they can't ride outside in the winter.  I added, in pink, a section specifically answering your question, Cash.

• Indoor cycling classes are fun and are great cardio workouts that will absolutely help you build and maintain your aerobic base.  They are not intended to replace outdoor cycling.  Much of what you do in a spin class, while very helpful in terms of fitness and leg strength, does not necessarily translate onto the road.  It's important to realize this and adjust your expectations accordingly.
  
• When taking a spin class, you need to listen to your body first and foremost.  It is not a requirement to follow the instructor's cues at all times.  Do whatever your training plan calls for in terms of your heart rate zones.  Frankly, if you are taking a class that keeps you at a HR that high for an extended period of time, it might be time to try out a different instructor.  Even in my hardest classes (and Sal can attest to the intensity of my classes) you would only be in Z4 for a maximum of 20% of the class.  Yes, you will improve your cardiovascular fitness and add to your aerobic base in a spin class and you can build incredible leg strength that will give you some hill climbin' power, but you have to keep your ultimate goal in mind... build that base!
  
• Spin instructors vary greatly in terms of teaching style and music.  As a triathlete, I recommend you find an instructor whose last bike did not have a basket, cards in the spokes and a jellybell.  In all three of the gyms where I teach there are many instructors who regularly ride outside.  Their classes tend to be better suited for triathletes than those who are aerobics teachers who have taken a cycling certification course.
  
• Some instructors, usually those that ride outside, try to simulate a road ride while others have a more drill based way of teaching.  There's nothing wrong with the latter, and there are many people who like this style better than a simulated ride. 
  
• There are gyms that offer a variety of spin formats.  One gym where I teach offers a weekly "Introduction to Indoor Cycling" class to put beginners at ease, teach them how to set up the bikes, etc.  There are also different class profiles (speed, hills, ATI, endurance) posted to cater to people's training needs and varying class lengths (45, 60, 90, 120 minutes). 
  
• If you are interested in taking a spin class but are not sure which instructors might best meet your needs, ask to talk to the group fitness coordinator at your gym and put it on the line.  Tell him/her you are a triathlete and want to find a spin instructor whose style will be beneficial to your training.  The coordinator should be able to point you in the right direction and can also tell you whether or not there is a sign-in policy.  Pay close attention to his/her response on this.  If the answer is "it's important to get there early/sign-in for the Tuesday nights at 6:00 class", try to get to that class .  It means it's popular and the instructor is in demand.