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Maurice Matthew's Micro Thread
Hi I'm in week 3 of the Out-season run durability. My cycle training has me varying from Zone 3(215-229) power to Zone 5(296-323 power for certain training sections. I'm new to using power, but should my power zones correlate with my cycling HR Zones? My assumption is that my Zone 2 Power should correlate with a Zone 2 HR which should be under 145. Should this be the case or am i off base with thinking about Power versus HR Cycle training?
As an aside, my garmin cycling computer shows my heart rate at a max of 219 (I'm 35) when doing threshold testing. This seems ridiculously high when I compare it against what I see on forums about others HR Max but this is what it says.
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As for the power zone / HR zone issue, they don't correlate 1 to 1, especially if you are indoors as riding on a trainer really suppresses your HR (no wind, hills, balance, etc.). Just pick one (we prefer HR) for these shorter & harder workouts...we can transition you back to paying attention to the HR numbers as the rides get longer.
Power is where it's at...now you need to try to keep moving that number up!
Speaking of numbers, I don't see your test data in the Heads / Tails Sheet here. You can put you name and info below the other names...and enter your data, then we'll give you some feedback!
Onwards!!!
~ Coach P
Power it up!!!!
Your question makes me so happy, because it means you've actually been reading our materials!:-)
Right now in the winter time I would like you running at TRP pace. That's what's consistent with the work we're trying to do in the Run Durability Program (RDP).
Once you move in season into the race prep phase, then the majority of your running will be written in Zone 2 (even some Zone 3) to get you ready for race day!
If for some reason you have lots of energy at the end of your OS Wednesday and Sunday runs, you're welcome to pick up the pace to zone two for the last mile. But I wouldn't want you to do any more than that.
Happy Turkey!!
~ Coach P
Hi Coach,
I am not reaching the weekly mileage targets. Staying in my TRP has me running over 10:30 min per mile and im not reaching the weekly mileage totals. Should I be worried about this?
~ Coach P
I find myself struggling during the bike workouts that have for example 3 x 9' (2') @ Zone 4. I can get through it..barely, but the 2nd and 3rd round of Zone 4 I find myself really really struggling and sometimes have to slip down to Zone 3. Are these suppose to be a suffer-fest? I have no frame of reference. Do I just hope it gets better down the line as I get stronger?
I'd prefer to have 3 decent intervals vs 1 good and the rest really tailing off!
If you have your data on line you can get me a workout link or something and I can look into it!
~ Coach P
Thanks - Maurice
For my run I'm unsure what the later half of the work means? Highlighted the section.
3 x 3' (2') @ Zone 5. Remainder of run is to build from recovery effort to Zone 5 pace to simulate the end of your run.
IOW, don't just start sprinting...and don't mail it in. Make the work count!
Thanks
- New Zone = Stay Within the Range
But sometimes your zones are old. Your fitness has evolved but you haven't tested...in this case:- Old Zones = Avg is within your Zone.
This can also be a function of where you are training; outside is generally very variable and can make it very hard to stay "in a zone" And still execute the workout as intended.I hope that helps!
~ Coach P
Option number two -- run at cooler times of the day, early morning or late evening, to get in the paces you want without the heart rate "pain." Remember that On race day you will still need to respect those heart rate zones, and run at the right pace for your body in that race situation.
Option number three -- dial the pace back 5 to 7 seconds per mile, so that your heart rate is in a happier place.
Let me know what you decide!
I prefer option three. I actually like running in the heat because it makes people suffer. And when others suffer, I know I can dig deeper to surpass them lol. I'll just dial back the Heart Rate so my body likes me :-).
1. So for training, use Power, done.
2. On race day, your first 15 minutes is getting your HR down to normal weekend ride levels from T1 Level...do that soft pedal as easy as you can...then get to work using your power numbers.
3. Know your "normal" HIM HR number and check in on that as you go. If your normal HR is 161 and you see 171 for your watts (hot day, bad nutrition) then you'll need to dial the power back a bit. If you see 151 but watts are good, then bonus, life is good (don't go harder).
4. Use that Avg HR at end of the ride (last 30') to set your Run HR (not pace) for the first 3 miles...then from there you can pick it up as you see fit.
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Season Update
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Coach Notes
I think you could use a change of pace right now. Since you've been on the path plan so long, I recommend we transition to three weeks of the bike focus plan, a physical and mental break.
You won't lose any fitness, and then we can transition you back to the Half plan into Patriot for the final weeks of training. And it's a bit of recovery before your final half push period
When you start that final training plan, you and I should connect about how we want to modify based off of your performance at Patriot.
Let's get to work!
~ Coach P
Thanks