I have been training my run with pace, but it is very hard for me to get to the vDot Zones, and my heart rate goes up very quickly.
Today I was running slowly at zone 2 (6:40/k) and my HR got up to 95%.
My run has not improve very much in almost a year, should I start training with Heart Rate Zone, which will make me even slower at the begging… but it is supposed to get better?
TITO! That's a bit tight. You can do it, but it depends on whether or note you want to try and PR the half in Miami or if you are content to do it but not all out (what we'd recommend). Could be that after a year of training your "do it but not all out" pace is faster than last year's time...but I wouldn't want to get to a point where we have conflicting goals that might, just might, get in the way of your IMCOZ preparations.
Either way, you are not under pressure to start right now...but you can begin the process by submitting your Season Planning Survey (under the Training Plan tab above).
This is a question for coach rich in the Macro thread.... Can you post it to him over there? There's no way you should do the full 20 weeks directly, we can do a lot more with you. Regardless, congratulations on the marathon finish! That's super awesome…
Tito, does this mean you can't do both workouts on Thursday? Generally the swim is so low cost that doing it on the same day as the long run is alright, especially if you use the swim buoy.
If you need to move long run, I might do it on Monday after your weekend. Then you would swap the Wednesday bike with the Tuesday interval run to complete the week.
I have been struggling with the strengh excersises. I have not done any. I ask you once and you sent me to de wikis, but there is too much information and I don not know waht to do.
Is it posible for you to send me a simple Strengh rutine? I rather to with weights (machines, I dont know how to call it in english)
My race is in 9 weeks, should I do strengh? which days are the best?
Tito, ok...remember they are friends, I am coach. But in this case I agree...but not to the extent that you would be lifting any weights or anything. Here's a really simple and effective workout progression to build core strength and improve your ability to maintain proper form and earn some free speed:
Tito - congratulations on the continuous improvement! Even though you don't have a winter, the outseason training program is still super important for your progression from year-to-year. First and most important is that you enjoy a four-week transition period time off and minimal training. during that time you can submit your schedule to Coach Rich is in the TSR survey link under the training plan tab on the website. I think there's plenty of time for you to achieve all of your goals, but keep in mind you want to identify a key area to work on whether it's swim, bike or run.
I think that I am having trouble with my Heart Rate and the pace zones.
On my last test I did 5k in 25:13 which gave me this zones per Mile: Easy z1 : 10:36 Marathon z2: 09:09 Threshold Z3: 08:33 Interval. Z4: 07:54
I am currently doing the HIM Intermediate plan on week 11.
On Tuesdays I have to do 800mts or 1600mts repetitions at Z4. But my Heart Rate goes way up! I am 39 years Old, my max HR is supposed to be 181, but during this exercises is gong up to 183, which in HR's zones is Z5! And I am getting exhausted. So i have this questions:
1. is z4 the interval pace or the threshold pace? 2. Should I Start trainning with HR zones? 3. How do I calculate the HR zones? 4. how do I calculate Vo2max, I started doing it with the Garmin 920. 5. I have belly fat that I would like to burn, is true that the lower the HR, the more fat you burn?
Tito - for the shorter intervals you have to use pace, as heart rate is such a insufficient metric. Case in point, there is no such thing as a "age-adjusted max heart rate." That's just some formula you found on the Internet.
Only if you are concerned about how you feel – because if you are in danger – should you back things down.
Heart rate becomes much more important when the volume goes up, as in closer to your race.
1 - paste please, no heart rate for the intervals.
2 – only for the longer workouts do you want to refer to it, more as a confirmation that you're doing the right work on the bike or the run.
3 - if you needed to calculate your heart rate zones for the run, you would use your average heart rate for the run test in the calculator.
4 - we don't use pace with VO2 max. That's automatically calculated -- it's your Z5/IP.
5 - we have a bunch of guidance for you in the wiki under the nutrition section on how to drop some weight. We prefer to look at it as a simple calorie focused issue, especially since we don't spend lots of time training by heart rate or in any lower zones. That said, the concepts of a fat burning zone as a tool for losing weight is misunderstood. There are zones were you use fat for fuel versus carbohydrates but that's an efficiency issue, not a weight-loss one.
Tito, we aren't fans of the 1/2 as a RR workout, but I know you love that race...would you be open to doing a proper 112 / 6hour ride the following weekend after some recovery?
I WAS THINKING OF DOING HIM PAMANA ON 01.31.16 BEFORE IM-TEXAS, WOULD THAT BE TOO MUCH?
I just started reading the 3 year plan, i would like to qualify for KONA on 2017, which race should I be looking to do on 2017 in order to achieve that goal?
Tito, you can do it, but it will shorten your OutSeason® training a bit -- as long as you are okay with swimming a bit in the winter but not getting a ton of bike miles in, you'll be okay!
For 2017, you'll want to find out what race will be the National Championships and we'll aim for that...it's got more slots than any other race, etc.
I have not done an ultraman, but we have a few folks considering. Maybe start a post in the General Training Discussion forums and your teammates can update you!
As for your vector, make sure it has the latest software as it sounds like this was a pretty common issue:
"It should be addressed in the Vector software release 3.500 that was posted for download on 2015-04-29."
Tito, the wiki has the best stuff. Bottom of this page for the Total Body Maintenance Routine by Leigh Boyle, sheet with instructions and three videos to help you out!
Comments
ON the intermediate Marathon plan, ON week 4 Saturday it states 3/7 miles
What does it menas?
In this plan, can I do bike And swim ON monday And fridays?
When should I do strength rutines?
I would prefer swim only on Monday/Friday....bike would be either midweek or on Sat (before Sunday long run). I am working on the balanced plan...
Strength would follow the swim! (Mon/Fri only please)
Hola Coach,
I started using a power meter a couple of days ago.
I am listenining to the training with power webinnar, but did not understand how to calculate de Pnorm…?
hola Coach,
I have been training my run with pace, but it is very hard for me to get to the vDot Zones, and my heart rate goes up very quickly.
Today I was running slowly at zone 2 (6:40/k) and my HR got up to 95%.
My run has not improve very much in almost a year, should I start training with Heart Rate Zone, which will make me even slower at the begging… but it is supposed to get better?
This season I want to do my first full Ironman.
I chose cozumel on 11-30.
But I Also would like to do HIM Miami at The end of octuber.
Is that recommendable?
Is it a month enough time to recovery and do The full after?
How should I train?
Either way, you are not under pressure to start right now...but you can begin the process by submitting your Season Planning Survey (under the Training Plan tab above).
I just finished my first Marathon, i did the London Marathon last sunday in 4:33:22.
My main race for thinking year is going to be HIM Miami on the 26th octubre. I hope you can be there this year.
The 20 week HIM plan starts on june 9.
From this week until then, which plan do you recomend?
Hola Coach
I have access to an olympic pool on Tuesdays and Thrursdays, but on Thursday is the long run, should I move the long run to friday or wensday?
If you need to move long run, I might do it on Monday after your weekend. Then you would swap the Wednesday bike with the Tuesday interval run to complete the week.
I have been struggling with the strengh excersises. I have not done any. I ask you once and you sent me to de wikis, but there is too much information and I don not know waht to do.
Is it posible for you to send me a simple Strengh rutine? I rather to with weights (machines, I dont know how to call it in english)
My race is in 9 weeks, should I do strengh? which days are the best?
I am doing teh HIM Intermediate rutine
Can you tell me why you want to do this?
I wanted to do it bc my friends tell me that it would improve performance.
That I need to strenghten My Core muscles.
https://app.box.com/shared/1k6hqo7hql
I recommend doing this work 3x a week, nothing too serious.
I finished my HIM Miami in 5:59, and last year I did 6:13, I got better.
In my City we have no winter, I have not decided my race calendar next year.
My options are:
Abril: olimpic distance triathlon
May: full Marathon
Nov: Full Ironman in Cozumel
Which plan should I do?
Happy New year!!!
I think that I am having trouble with my Heart Rate and the pace zones.
On my last test I did 5k in 25:13 which gave me this zones per Mile:
Easy z1 : 10:36
Marathon z2: 09:09
Threshold Z3: 08:33
Interval. Z4: 07:54
I am currently doing the HIM Intermediate plan on week 11.
On Tuesdays I have to do 800mts or 1600mts repetitions at Z4. But my Heart Rate goes way up!
I am 39 years Old, my max HR is supposed to be 181, but during this exercises is gong up to 183, which in HR's zones is Z5!
And I am getting exhausted.
So i have this questions:
1. is z4 the interval pace or the threshold pace?
2. Should I Start trainning with HR zones?
3. How do I calculate the HR zones?
4. how do I calculate Vo2max, I started doing it with the Garmin 920.
5. I have belly fat that I would like to burn, is true that the lower the HR, the more fat you burn?
Thanks
Only if you are concerned about how you feel – because if you are in danger – should you back things down.
Heart rate becomes much more important when the volume goes up, as in closer to your race.
1 - paste please, no heart rate for the intervals.
2 – only for the longer workouts do you want to refer to it, more as a confirmation that you're doing the right work on the bike or the run.
3 - if you needed to calculate your heart rate zones for the run, you would use your average heart rate for the run test in the calculator.
4 - we don't use pace with VO2 max. That's automatically calculated -- it's your Z5/IP.
5 - we have a bunch of guidance for you in the wiki under the nutrition section on how to drop some weight. We prefer to look at it as a simple calorie focused issue, especially since we don't spend lots of time training by heart rate or in any lower zones. That said, the concepts of a fat burning zone as a tool for losing weight is misunderstood. There are zones were you use fat for fuel versus carbohydrates but that's an efficiency issue, not a weight-loss one.
I am planning to do IM Cozumel on 29 Nov.
What do you think about doing HIM Miami on 25 Oct as a race rehearsal?
Ps - Hola to you too!!
A busy year!!!!
I just started reading the 3 year plan, i would like to qualify for KONA on 2017, which race should I be looking to do on 2017 in order to achieve that goal?
Have you ever done an Ultraman?
The only option has been to change de batteries every week and then it works for one or to rides.
I went to the forums, but did not find any usefull info... what do you recomend?
For 2017, you'll want to find out what race will be the National Championships and we'll aim for that...it's got more slots than any other race, etc.
I have not done an ultraman, but we have a few folks considering. Maybe start a post in the General Training Discussion forums and your teammates can update you!
As for your vector, make sure it has the latest software as it sounds like this was a pretty common issue:
"It should be addressed in the Vector software release 3.500 that was posted for download on 2015-04-29."
Here is the link to the Garmin Site: http://www8.garmin.com/support/download_details.jsp?id=5713
I do not like going to the gym, but i know i have to.
Last time i told you this, you sent me to the wikis, but there is too much information.
I do not know where to start.
Could you please send me a simple strengh plan?
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=2011+Maintenance+Workouts