Ken Axford's Group - closed and killin it!!! (Page 9)

LOL!!!  Oh, that is too funny.  I missed the "Blackberry" part and focused on the "Blackberry pearl" part.  I was thinking that they were some special pearl that you could by at Japanese restaurants!

No, I do not have a Blackberry, but know what they are

Good morning, everyone.  Yes, I'm finally feeling better. Hooray!  Forgot my swimsuit this AM but had a good run. 

Funny about the blackberry!  Terry, I was TOTALLY clueless about  the darn things until I decided that a smart phone would be the best planner for my needs.  I have a Treo now, and love it WHEN IT"S WORKING.  Amy, I'll be curious to hear what you think of the Pearl.

Time to get to work. More later. Have a good day, all!

Sandi- glad you are finally feeling better. I am panic stricken that I am going to get sick. My boss is WAAAAAAAAAAAAAAAAAAY SICK and he never gets sick...I am fearful that carpooling daily might put me at risk....

Got up, got the bike in and some lower body strength . Tonight I swim. Hoped I could duck out of here at noon to ski- but that was going to be with the boss man, and he's too sick and now it's starting to rain...so it's not even appealing.  Oh, well....plenty to do at my desk.  This is my last week of swimming at my gym- I am so darn sad, I can't even tell you.

Hope everyone is having a lovely Tuesday!

Mike !!!  good to hear from your brother.  I was starting to worry. 

Team,  Terry made a good suggestion that I offer up som heart rate training advice as a lot of us seem to be aquiring and starting to use heart rate monitors.

 The most common scale for heart rate levels is typically a 5 tear system broken into zones.  zone 1 - 5.  For the purpose of triathlon, zones 1, 2 and 4 will be used.  zone 3 should just be passed on the way to zone 4 and zone 5 should never be touched.  (unless your running the 100 meter dash sometime soon)  Depending on where you get your training information from, you will find discrepancy in the heart rate percentages for each zone, but they are typically close.  The chart below shows the percentages that I adapted from a number of sources and I have used for the last couple of years.

 zone 1:  (recovery) 65 - 74% of max

zone2:  (endurance / aerobic) 75% - 85% of max

zone 3:  (lactate threshold / going anerobic) 86% - 89%

zone 4:  (speed work / anerobic) 90% - 95%

zone 5: (all out / don't even go there) 96% - 100%

so Ken, how do I find my Max heart rate?  good question.  Test yourself.  There are a variety of sources onine that will provide different methods for testing your herart rate. pic any of them.  Basically they all go like this:  5-10 minute warm up, 10 minute race pace, 30 seconds to 1 minute all out, recover for 1 minute, 1 minute all out, record your heart rate.  This is sport specific so test yourself running as well as on the bike.  don't worry about swimming by heart rate because it's innaccurate and not practical.  don't test both sports in one week.  spread them out so as not to overstress your body.

 Make sure you have a decent fitness base before you test yourself and repeat the test about every 2 months.  If you are just getting under way or don't feel comfortable testing yet, you can use the equation of 220 - age.  This gives a rough estimate, but a great starting point.

 typical progression of heart rate training as part of a season long program goes like this: 

2-3 months base training (zones 1 and 2 only)  (This is the hardest part of the season, so stick to your plan and don't get sucked into zone 3 or zone 4)

1-2 months build phase (short exertions during your workout that push you into zone 4)  speed sessions are typically done once per week in each sport during your build phase. 

Heart rate monitors are a great tool and I hope that helps some of you get started.  However, remember to leave them at home every once in a while and just have fun.

If this stirs up any questions, let's discuss here on the board for everyone's benefit.

John,

Glad to hear from you!  I'm sorry you are not happy in your job.  I completely understand what a drain that can be on your life!  I hope you find something that you really enjoy not too far down the road.

You have done very well with your training.  Your consistency is encouraging to me!  I would also take the cashed check as a good sign.  Which distance one are you doing?  The sprint or Olympic?

I completed three springs last year and my times were VERY slow and I finished in the back of the pack.  I'm sure you will far surpass my times as your training log looks really good!  One thing I do when I'm curious about others' times is to look at the race results for previous years.  You can find your age group and see how you might fall into the pack with your current pace(s).

I know all to well how that first race is such huge unknown... how you'll feel (nerves), whether or not you'll be able to eat (nerves), how your adreniline will affect you (nerves), how you'll do with transitions, etc.  I think it's a huge accomplishment just to FINISH the first one

I can't wait until we all start sharing race reports!!!

Terry

aquinn - 2008-01-29 1:40 PM Guess I should look for my heart rate monitor. Maybe I can check it from my Blackberry?

Thought about you today when I saw a huge picture of a Blackberry Pearl on a billboard.  LOL! 

Mike,

Glad to hear from you too!  Yep, I enjoy visiting NYC, but I will be ready to go home on Friday!  I'm always ready for some space and greenery!

Don't worry.... we won't ask.  NYC on New Years is probably the LAST place on earth I want to be!

Terry

Sandi, I'm glad to see you getting back in the swing of things!  How are the Tango lessons?  Are they becoming more of a workout for you?

Amy, where is the next closest pool?  I know you are bummed!

Mo, where are you!?!?!?!   I hope you are doing okay.

I'm not feeling 100% tonight... probably did not help that I was in a classroom today where people could not agree on a comfortable temperature.  The thermostat was probably turned on and off or adjusted about 20 times and it seemed like the temperature was swinging up and down 15 degrees all day.  I was feeling flushed by the end of the day.  So, I'm just chillin' tonight and talking to you guys

I've been reading a book about Heart Rate Training by Sally Edwards.  I may do some more reading of that.  It's nice to have some QT by myself for a night!

Hope you guys are all having a good night!

Ken,

Thanks for the info on heart rates.  Any guidance on how the max heart rates might differ between running and biking?

All,

I have found that it is VERY hard to stay in Zone 2 (Z2).  My lack of consistency in my workouts until this year has really prevented me from being able to control my heart rates.  I'm just now starting to see some progress in this area so I can actually run and stay in Z2 (but just barely).

Last night when running, when I would hit the top of my Z2, I would slow my pace a bit to see if I could stay in the zone.  Sometimes I was able to and other times I had to drop down to a walk until my heart rate dropped down.  However, I felt really good physically for the entire hour.

I have a while to continue to build my base as my first race isn't until the end of June.

John, good to hear from you.  I defenitely recomend getting the package from a shop if you can since they will fit you to the bike.  That's so great about your training.  I know it's hard on a lot of days but it pays off wehn you can look back and see your consistancy and progress.

Terry,  heart rates will typically be highest while running and about 10 beats lower biking for the same effort.  that's why it is important to test your maximums in each sport.  That's great advice about the zone 2 training.  since many of us are just now starting to get more consistant, this will imporve.  Until then, it is very important to stay in your zone.  don't feel defeated if you ahve to walk for a bit.  I often do that myself to make sure I stay where i need to be.  I always run at least fast enough to maintain good form, but if that is still too fast, then I walk for 30 seconds or 60 seconds, and my heart rate will drop pretty quickly and i can start running again.

Mike, John, good to hear from you guys.  I have many comments and questions about the HR stuff, but really should get to sleep so I can make my workout in the morning.  One I throw out there though - how does the HR stuff apply to race day?  Are HRMs allowed in rances?  I would think it would be very useful for pacing in a long distance race, but I don't think I've seen anything about it...

 Have a good night!

Sandi, great question:

heart rate monitors are allowed on race day.  I wear mine if I am doing a half iron or greater.  Less than that, I just go pretty hard so it messes me up mentally if i see my heart rate shooting through the roof.  For those longer distance races, it is necessary for me to wear it because then I watch it and stay in my zone as opposed to letting adreneline get the best of me and then crapping out.

one more quick note,  for sprints or olympics, go as hard as you can knowing you can still finish the race. (except for the swim)

Race tip for the day:  As I was thinking about the adreneline rush we all get particularlly toward the start of races: it is important in the swim to overcome your adreneline/nerves and just focus on your stroke technique.  try your best to tune out all those around you and focus on your stroke and your stroke alone.  Despite all your nerves and your adreneline rushing at the start of a race, if you can focus on your stroke and technique, you will maintain your form, swim well, and calm down soon after the start line rush.  I promise!!!!  Remember, everyone is out there to do their own race and mostly have fun.  I've actually heard and said a number of "sorries" while swimming.

Good morning, everyone.  Thanks for the tips, Ken.  That's helpful.  I'll have to get the race HR thing figured out - maybe in a few months!  Speaking of which, how long does this forum run, Ken?  How long are you stuck with us?!  I certainly intend to try to keep up with everyone all season.

Tango was fun last night.  Oh dear, I went out and spent money on clothes afterwards (really don't have anything tango-appropriate).  $120!  This is, um, very different for me. 8-|   I did manage to get 2 dresses,2 skirts, and 2 halter tops for that, but, but, but... that's a race entry fee!  Gulp.  What's becoming of me?!

"Hi, my name is Sandi...    and I like to tango."

group replies...   "high sandi"

 LOL, just kidding.  If you dig it, then that's all that matters.  I think it sounds kind of fun, so good for you.

 As for the mentor group, I'm commited to you guys at least through April, but that being said, I would like to at least see everyone through their first triathlon this season.  How fun would it be to start swapping race stories knowing what everyone has been through all season.

Ugh. What a bummer, Amy.  That makes me feel pretty lucky to have our rec center.  I am struggling, though, to figure out what to do for pool and bike when I'm in Logan UT for three weeks next month.  Anyone know the town?

Funny, Ken!  It is a lot of fun, and it's such a different world for me.  The kinesthetics/movement part is good - requires so much precision in movement, and being very relaxed at the same time.

Okay, I'm going to register for my HIM tonight.  I think I've got a friend roped into it, too. 

who's getting all their fruits and vegi's today ????

2 servings so far for me with 3 more to go.

and no, salsa and fruit cocktail don't count.

Okay... Um, I think I got two.  Do the veggies on my subway sandwich count?  Green peppers, they must count!  Okay, maybe one and a half...

Rock on, John!  That's great about your job - I hope it stays good.

Amy, thank you for reminding me to be grateful .  Yes, our rec center is about four years old and has a good competition lap pool that opens at 5AM.  I guess I'm spoiled!  And I grumble when they kick us out an hour early (then again, I am paying for it...)