Caius's Group - CLOSED (Page 9)

Good schwimmy this morning - sprints.

Monday seems like it is a year away.... sigh.  I can't wait!!!!

I just posted a response to a thread elsewhere on the BT forum where the original poster was asking about how to calculate their maximum heart rate so that they can figure out their training zones. I thought it might be useful for our thread here so here you go. Let me know if you have any questions...

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Max HR is a useless piece of information. It doesn't tell you anything and frankly, do you really want to push yourself that close to the edge to determine your max HR?

The key HR to know is your lactate threshold heart rate (LTHR). This is your heart rate at lactate threshold, the point where your muscles are producing lactic acid at a faster rate than your body is able to get rid of it. It is based on your LTHR that you can calculate your various training zones. In fact, once you know your LTHR you can go into BT's training zone calculator, key in the figure and boom, you have your training zones.

To calculate your running LTHR, do the following (you will need a HR monitor):

1.  Start your HR monitor and run for 15 minutes an an easy pace. Finish off with afew quick 20 seconds bursts to get your heart rate in the correct training zone.

2.  Switch to the maximum pace that you think you will be able to hold for the next 30 minutes. Carefull here. Don't over estimate the pace you can hold but at the same time don't under estimate it either. You want to run at the max pace possible that you can sustain for this time period.

3.  At 25 minutes into your test (i.e. you're now 10 minutes into your max pace effort) hit the lap button on your HR monitor.

4.  Continue running at your max pace for the next 20 minutes. When you're done, stop the HR monitor or hit the lap button again. You should finish knowing that you gave it everything you had. Your average HR over this last 20 minutes is your heart rate at lactate threshold - LTHR.

5. Cool down with a nice 10 minute jog.

For more information, check out this article - http://www.d3multisport.com/articles/220.htm

 I am doing Belle River, and it is a fundraiser for Hospice, so I'll be doing it even if I am not quite 100%

Morning before first 5K race.  I feel about 80% over all.  Definitely on the mend.  Energy is about normal. 

mmmmmmmmmmm recovery.

Good luck tomorrow!

Thanks.  I am off for a bath and bed!

while we are on the subject of hrm's.... What do you folks recommend? are there any good ones without a chest strap? What features are important/unimportant?

 I have acquired a swim coach to video me and hopefully set me up in that dept.

Also just entered my first race. It's a duathlon in about a month

Fantastic! What's the distance of the duathlon you will be participating in?

As for a strapless HRM, I don't know of any that are worthwhile from an accuracy perspective. I'd stick with Polar or Garmin followed by Timex.

First 5K race of the year is in the books.  7/9 for my age group, but what is awesome is the 26:52 time that I posted.  Personal record!

Feel free to check out my race report.

Triathlon 'on demand' on CBC website, www.cbc.ca (ITU from Japan).  Only 7 minutes long but very interesting.  On Demand is on the right side of the page; look for the thumbnail photo of a guy on a bike. 

Apologies in advance if it doesn't work in different regions....

Well I made it through my first Triathlon yesterday !!! My time was 2:20, race times for each event were right where I wanted them to me be, transitions were slow but I am sure they will improve with practice. ANYWAY ... it was great crossing the finishing line, I was all smiles and tears at the same time lol.   The weather was partly cloudy in the high 50's F , which was great for racing as far as I was concerned. I felt strong all the way through, I think the bike was my best event all though the first 2 mile run was strong too.  I was a little slower on the last 5K run then I wanted to be but still finished with a good time in the end.  Thanks to everyone for their well wishes and encouragment on to my next Tri now   !!! 

this picture was taken just a few seconds before I crossed the finish line...

I have seen other threads about the tri-top / wetsuit question.  The general consensus of most tends to be that the form fitting tops are REALLY difficult to get on when wet.  I am bringing arm warmers for myself and maybe a front zip windbreaker or something.

However, if next Saturday is like today, I won't need it.

Gloria - great job:  congrats!  Will read the race report soon.  My son wants to check out the hockey web sites right now...

Tracy

Congratulations Rob and Gloria. That's awesome. Rob, that's a pretty good time for a 5K in my book. Gloria, don't wory about the second run after the bike being slower. That's normal and will improve with fitness. Way to go!!!

Timmeh! I know exactly what you mean. Same thing happened to me when I first tried an OWS and wetsuit. The cold water absolutely takes your breath away and you just can't seem to catch your breath. This takes a bit of time to get used to but it does go away. If you can, try another OWS before your race. Don't even try to swim at first, just get comfortable in the water, then get comfortable putting your face in the water. Step by step. At worst, make sure you go out for a bit in the water during your warmup for the race.

On the questions...

1. Definitely tri top under the wetsuit. Like previously mentioned it will be a quite difficult to put on your top when you're wet. Even if the top isn't form fitting and you try to towel off, there will be parts of you still damp and for some reason, especially when you're in a hurry, it will stick to you like glue. Leave the top on under your wetsuit. It will be wet at first but dry very quickly. If the weather if chilly though, well it might not be so comfortable at first.

2. For a Sprint distance race, I would try to keep my HR down into Z2 or max Z3. In fact you may want to cycle in Z1 for the first 10-15 minutes if you need to, just to settle your HR. Yes, it's a race but you don't want to blow up and ruin your run. Remember, the goal here is to have a good positive experience. Of course, during the actual race, your HR will be elevated to begin with since you'll be all excited and pumped with adrenaline but try to temper yourself and do what you normally do while training. I mean, if you can keep your HR in Z4 territory for the whole bike ride and then blast out your run, go for it. But if you've never done this before and you ride hard you may be forced to walk a lot during the run portion. It's a fine balance that will come over time through practice. All of this just improves as you continue to train and build your endurance.

3. Stitching generally comes from over exertion especially when coupled with a full stomach. It's quite common when running but not so much on the bike. A gel should not have filled you up that much to have caused this. Did you eat a lot before you started your workout? Did you over do it on the swim? I hate stitches, they really really hurt.

Caius,  (or anyone for that matter)

My workouts have been a bit off lately, due to illness and work, but I am on the mend and 5 days away from my tri.  500m-25k-5k

I posted my planned workouts in today's blog.  Would you take a look at them and let me know if I am pushing too hard / too close?