7 weeks into base training, upcoming tests

As add up my weeks mileage, I realize that next week is a "rest" week. That means its time trials on the bike, run, and swim already. That's probably a good, thing. The rest. While my volume of training has been a bit on/off the past two week, the intensity has been to high. Resting, will be good. Then I'll get back to basics.

What's also nice, is that I've finally hit the pool again. First time since the Accenture Triathlon last august. It felt good. Not coming from a swimming background, I was pleased that I was able to go out and swim a mile as a decent page. I did a 1000 yard time trial (not all out though) in just over 20 minutes. We'll see what happens on this Sunday though. Either way, its good to finally get back into the pool.

Excluding a likely ride on the trainer tomorrow my week comprised of 1 mile swim on Sunday, 14 miles on the trainer on Monday, 4 mile run on Tuesday, a 10k (6.2 mile) on Wednesday and Friday, and a combination spin/run for 9 miles on Thursday. Assuming I get two hours on the trainer tomorrow that might add up to another 25 or so. So Destination ?????? has been updated. (psst, rumor has is that Destination ????? will be revealed around Easter)

What a difference intensities make..

I've posted before about base training, keeping the heart rate and intensities low, in order to build up an aerobic base. In the Working Your Heart article (a link can also be found in the Training Links on the right side of this blog), it shares how getting into the higher HR zones can leave you not just tired, but worn out, and feeling a step away from injury. How true is that...

About 5 or 6 weeks into my base training, I have felt very good. Except for not enough sleep, the increased mileage on the road and cycle have not negatively impacted me. That is until today. In a Spin/Jog class today, I push my intervals into the anaerobic zones. that is to say into Zone 5+ in which the HR gets to MAX. For my, Max heart rate is about 190 BPM or so. After 1 hours of this combination of biking/running in zones 3-5, I feel like I ran into a brick wall. My joints are sore, I'm exhausted, and in fact, I'm having a more difficult time getting my heart rate down and relaxing.

As i think back to prior years training, this is how I felt normally. That's because I used to train only in those higher HR ranges. So when I joked it felt like my heart was going to explode, perhaps it was not as far fetched as I thought. So the moral of the story here? This stuff works. Take care of yourself, and your body will take care of you.

Inspirational Song for the Day:
As we enter into the Lenten Season, I found these lyrics from the Jeremy Camp song "Tonight" interestingly relevant, in personally inspirational. Tonight, by Jeremy Camp is from the Beyond Measure Album.

...In this time,
You draw me by these words you've spoken,
I feel inside,
This never ending hope,
I've placed all that I trust in knowing one day I will see you,
The only thing worth holding onto is holding onto me...

Some great swimming tips

I recently stumbled across a great triathlon swimming site, some good tips, advice, articles. You can even sign up for a free newsletter.

If you are a beginning triathlete and you are looking for some swimming hints, this site is a great place to check out. Coach Kevin Koskella puts things into easy to understand terms, even for swimming thrashers like me. Check out Coach Kevin's site here.

If you just like swimming for general fitness, there are some great articles on stroke tips and advice for you as well. The articles can be found on the Training links on the right side of the blog, and here.

Peace

10k, a good indoor training distance

Granted my general fitness level may be higher than some, but with the recent bitter, frigid temperatures outside, its been very difficult to get in any outdoor runs. 30's, 20's, even into the Teens. that's fine. But with wind chills reaching negative double digits, I don't think so. underarmour is good, but not that good.

So what alternative is there? The dreaded treadmill. What utter boredom, one day I'm going to invent a virtual reality treadmill to make running in place a better experience. Anyway, to the point. As I'm building up my fitness level, I need a stable, consistent and repeatable training exercise.

So for me, that's a 10k, with a treadmill set on 1% incline (never run on a treadmill at 0% incline, you are not getting a true workout, minimally stick with 1%or 2%, even for walking). With a fixed distance, and a fixed incline, I can simple vary the speed to change workout intensities, or keep a fixed speed to measure improvements time. It goes without saying, that you should be monitoring your heart rate monitor as well. Then with each 10k I can see if I'm making progress. Progress being, increase speed, shorter time, and the same heart rate.

Maybe a 10k (6.2 miles) is to much for you. That perfectly fine. Maybe a 5k distance, or maybe even 1 mile. To make measuring performance and fitness improvements easier, the more constants in the work out the better. Good Luck!!

Are you in the Zone?

Training Zones is a popular concept these days. There are simple and there are more complex ways of determining your training zones. What is the purpose of a training zone? In the simplest terms, the training zones are ranges of your heart rate. These zones are one way of determining the intensity of your workout. Obviously the harder you work out, the higher your heart rate. But when applied in a more sophisticated manner, the training zone help to maintain or improve your fitness level. Interval training in higher (anaerobic) zones will improve speed, while training in lower (aerobic) zones will improve general fitness, burn more calories, and improve endurance.

So how do you calculate your training heart rate zones? here is one simple method.

220 - Age = Maximum Heart Rate (MHR)
MHR - Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate

So for an example say you want to know a your general aerobic fitness zones of 60% - 80%.
Assuming an age of 37 the zones would be:

220 - 37 = 183 MHR - 60 RHR x .60 + 60 = 133.8
220 - 37 = 183 MHR - 60 RHR x .80 + 60 = 158.4

where Resting Heart Rate is found as follows:
To determine resting heart rate you have to take your pulse. Ideally resting heart rate is best determined, first thing in the morning right after you have woken up, before you sit up. Down in the fitness center we are having individuals sit quietly for several minutes prior to testing. The most accurate way is to find your pulse on your wrist and count the beats for 1minute. This will determine resting heart rate.

Here are some additional links to describe this topic further. Enjoy!
http://www.brianmac.demon.co.uk/hrm1.htm
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
http://www.sarkproducts.com/targetzonecalculator.htm

Happy Training

Stretches for Runners

Hi, an off training day today. Yesterday was also, unfortunately. My first swim of the season was postponed due to a swim meet at the high school. Maybe I'll get in this week, or hopefully this coming weekend. In the meantime, I am on a Dick Pond Athletics mailing list, and they sent a link to some simple and easy stretches for runners. The stretches are listed below, with a hyperlink to more details on the strectches.

Repeat each stretch two or three times:
1. Wall Pushup #1
2. Wall Pushup #2
3. Wall Pushup #3
4. Back Scratch
5. Hamstring Stretch
6. Quadriceps Stretch
7. Heel To Buttock
8. Hip & Lower Back Stretch
9. Iliotibial Band Stretch
10. Hamstring & Back Stretch
11. Bridge
12. Groin Stretch

Please visit this link for more information

Cycle Trainers and a training breakdown

Its been a challenging week. First I hit a body sculpt class a little to hard on Tuesday. I felt like I destroyed all the muscles in my legs. Today I was able to get 6 miles in on the treadmill, but it took more effort than normal. The second challenge of the week, was I've not been on the bike trainer much, as it being exchanged. The new unit won't be in until Monday or so. So its been a low volume training week, hopefully next week will be back to normal.

Speaking of Bike Trainer, here is my first official Product Recommendation, in the blog. Running outside in cold weather is one thing. But biking outside in sub zero, or even sub freezing weather is another. So the popular way to maintain bike fitness during cold months is with a bike trainer. The Gold standard is the CompuTrainer. Nice if you have the $1500 or more to drop down on it. There are numerous type of fluid and magnetic trainer out there, but after calling a half dozen bike shops, online research, I settled on the BlackBurn TrakStand Ultra. Besides all the recommendations for this, and they are company here in Illinois, the main selling point for me was the Centriforce resistance unit. Its very quiet, very smooth, and didn't have the jerky feeling of a magnetic or fluid trainer. You can learn more about the TrakStand Ultra at these two sites. http://www.blackburndesign.com/trainers.html and http://www.trakstandultra.com/index.html. Also, if you look around, you can find them well below retail. I bought mine online for about $160 less than retail!


The Daily Reading for today, with a very appropriate for the Children we are trying to help, and for the Team World Vision cause is from John 6:35.

"I am the bread of life; whoever comes to me will never hunger, and whoever believes in me will never thirst."

Maybe today is the day you feel moved to help me with bringing Team World Vision closer to its goals. Click on the "Donate" button on the left to learn more.

Peace

Reading for the Day

John 17:4 I glorified you on earth by accomplishing the work that you gave me to do.

Simply stated, maybe easy to grasp, or maybe not so easy. As I wonder what "talents" I have to share, maybe I am looking to hard, or for something to profound. Perhaps my involvement in Team World Vision this year, is precisely what I am to be doing. I think I am going to run (pun is only partially intended) with that one...

new Bike and run Time Trials test are done

In an earlier post I said how I was wrapping up the 4th week, and that a new time trial for the bike and run would be done this week. Well I did complete my 2nd round of time trial tests. What I didn't know though, was that the time trials are supposed to be in the 4th week. Live and Learn.

The bike time trial results on the trainer were 172 AVG HR, 182 MAX HR, for 4.70 miles. The run time trial on a treadmill was 182 AVG HR, 196 MAX HR, for 3.07 miles.

I wasn't sure how to interpret these results, so I talked with a tri coach I know. Actually the time trials are to establish baseline results and HR zones. But you can determine if you are getting stronger/more fit/in better shape by if you cover more distance at a lower HR.

My distances are longer than in the first TT (Time Trials), so that's good news. I really pushed the run test, so I wasn't surprised that the HR was high as well. Still its progress, and we'll know even further as I hit the next round of tests in about 4 weeks.