I have to say, while i am still enjoying the training for upcoming triathlon(s) that i have started to fall into a little rut. The enthusiasm is there but it has been a bit of a grind the last couple of weeks trying to get in all the workouts that i have wanted. So feeling like i needed to change things up, I contacted really the only person I know that has been involved with high level training to get some advice. I am really happy I did, because not only did we talk about a new way to start to look at how i approach workouts but he was also able to give me some advice in terms of nutrition both of which i will share, well, right now.
So up to this point i have been trying to get 5 days of training in a week, with at least 3 swims, 2 runs and 2 bikes. All of which have varied between the sprint distance and olympic distances. I have been taking a little bit of time off each individual activity, and i have been trying to get a sense of what doing all three back to back to back will look like at the end of each month and then looking to see if any progress has been made. As someone that has never done a triathlon before and has no background in training this seemed logical.
Not that my mind was blown after talking to my coach friend, but I feel like I have been going about things in the wrong direction. What Nathaniel introduced me to on Wednesday of last week was zone training. Now i am sure a bunch of you out there know what zone training is but i had no idea.
Basically it is using you heart rates at different intervals from resting to high intensity to develop a training plan that will use your heart rate as a guide to use your fat as fuel and to improve your strengths and work on your weaknesses.
There is a lot of literature on the internet about this as i have discovered but I will give you the long and the short of it here.
Based on your heart rate you can look at your training week in a series of zones. It is up to the individual person to come up with how many zones they want to use per week, for me I am going to use three zones and possibly double up the days. So for example a week might look like this:
Day 1 and 2 of a week: Aerobic Zone - so exercising at about 70-80% of maximum intensity in terms of your heart rate.
Day 3 and 4 of a week: Maximal Zone - so exercising in short bursts of your heart rate at about 90%
Day 5 and 6 of a week: Recovery Zone: so exercising at 60-70% of your maximum heart rate.
All of this of course relies on your ability to find out your heart rate from resting to an intense work out.
Making the calculation:
Or you can get a fancy wrist watch type heart monitor. As previously discussed in this blog, i want one, but still on the fence in terms of the purchase price. But switching to this format of training, not sure i can put it off any longer.
Work out your resting heart rate
Find a good hill that takes about two minutes to run up. The test begins with five minutes’ running before the hill. Accelerate towards the hill, achieving around 85% effort at the base of the hill. As you hit the hill, keep your speed by increasing your effort. Keep an eye on your monitor and look for your highest heart rate as you run to the top of the hill.
All the information on heart rate calculation is from www.tridar.com and there are a lot of resources on this website. It was really helpful for all types of questions i have had in terms of training, equipment, and nutrition.
I started to switch up my training this week to include more of this type of training and i totally have my spark back.
I have had a set back of another flare up of gout this weekend, and i stupidly still ran on Saturday which has caused some additional pain, but i am hoping to get back at er by tomorrow ( Tuesday), but we shall see.
A little knowledge is dangerous, but hopefully this change in training will help in the long run.
Until next time
Sean " BigBoyRunning" Ryan
So up to this point i have been trying to get 5 days of training in a week, with at least 3 swims, 2 runs and 2 bikes. All of which have varied between the sprint distance and olympic distances. I have been taking a little bit of time off each individual activity, and i have been trying to get a sense of what doing all three back to back to back will look like at the end of each month and then looking to see if any progress has been made. As someone that has never done a triathlon before and has no background in training this seemed logical.
Not that my mind was blown after talking to my coach friend, but I feel like I have been going about things in the wrong direction. What Nathaniel introduced me to on Wednesday of last week was zone training. Now i am sure a bunch of you out there know what zone training is but i had no idea.
Basically it is using you heart rates at different intervals from resting to high intensity to develop a training plan that will use your heart rate as a guide to use your fat as fuel and to improve your strengths and work on your weaknesses.
There is a lot of literature on the internet about this as i have discovered but I will give you the long and the short of it here.
Based on your heart rate you can look at your training week in a series of zones. It is up to the individual person to come up with how many zones they want to use per week, for me I am going to use three zones and possibly double up the days. So for example a week might look like this:
Day 1 and 2 of a week: Aerobic Zone - so exercising at about 70-80% of maximum intensity in terms of your heart rate.
Day 3 and 4 of a week: Maximal Zone - so exercising in short bursts of your heart rate at about 90%
Day 5 and 6 of a week: Recovery Zone: so exercising at 60-70% of your maximum heart rate.
All of this of course relies on your ability to find out your heart rate from resting to an intense work out.
Making the calculation:
- Subtract your resting HR from your maximum HR, giving you a ‘working heart rate‘.
- Calculate 60 and 70% of your working heart rate.
- Add these two figures to your resting heart rate, and hey presto you’ve worked out your Zone 1 heart rates.
- Do the same for Zones 2, 3 and 4, and you’re there.
Or you can get a fancy wrist watch type heart monitor. As previously discussed in this blog, i want one, but still on the fence in terms of the purchase price. But switching to this format of training, not sure i can put it off any longer.
Work out your resting heart rate
- Lie down and relax for 20 minutes, in a quiet room
- Have a clock or watch in clear view, that measures seconds and minutes
- Count your heart beats for one minute, with your finger on a pulse, or with your hand over your heart
- Avoid caffeine on the day
Find a good hill that takes about two minutes to run up. The test begins with five minutes’ running before the hill. Accelerate towards the hill, achieving around 85% effort at the base of the hill. As you hit the hill, keep your speed by increasing your effort. Keep an eye on your monitor and look for your highest heart rate as you run to the top of the hill.
All the information on heart rate calculation is from www.tridar.com and there are a lot of resources on this website. It was really helpful for all types of questions i have had in terms of training, equipment, and nutrition.
I started to switch up my training this week to include more of this type of training and i totally have my spark back.
I have had a set back of another flare up of gout this weekend, and i stupidly still ran on Saturday which has caused some additional pain, but i am hoping to get back at er by tomorrow ( Tuesday), but we shall see.
A little knowledge is dangerous, but hopefully this change in training will help in the long run.
Until next time
Sean " BigBoyRunning" Ryan
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