bumpy bumpy, rumpy pumpy...

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kiwipat

per ardua ad astra

I think that unless you already have a pretty good idea of where your thresholds are, trying to do a hard, but even paced 30' TT is going to be tough. I prefer to use a Conconi or other ramp type test, preferably with power (on the bike).

Kiwipat:

The TT test is what I have done in the past, and it seems to work pretty well for me. I use Training Peaks, which calculates the zones for me based on the LTHR TT test. I always try to do the run on the same track in similar conditions... although that can be difficult at varying times of the year. The bike is easier, as I just get on the Computrainer in the basement, and do the same flat course everytime.

After I've found my zones, I typically switch to a Maffetone type test, which I conduct every fourth week during the Base period. I'll see how far I can get on the same track/course by keeping my HR under a particular level (usually, under Z3 if I'm racing long course).

When I move into the Build period, I'll do the LTHR TT test again to see if my zones have changed at all.

Hope this helps. The only pitfall I can mention is to be aware of cardiac drift, and make sure you use RPE (or Power, if you can) in addition to HR as an indicator. There have been many times during training (especially in heat and humidity) where my HR seems to be too high, but my RPE has me feeling great.

Don't know about Tibbs and Maylene... I'd have to seriously question her judgment if it's true. :)

P.S. Happy Slowtwitch birthday.

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Steve Perkins

 

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kiwipat

per ardua ad astra

This is how we create Heart rate training zones for running (or cycling) at both the FIT Center and Asphalt Green's newly created Performance Center which we run-

You will need to find two heart rates:

1. A heart rate when Anaerobic Threshold (AT) occurs. This can be done using a metabolic analyzer, which is preferred if you want numbers that are accurate, precise and re-measureable, or you can do a field test.
2. A heart rate when Respiratory Compensation (RC) occurs or Max Vo2 (and peak HR). Again, this can be done using a metabolic analyzer. The %s are of HR @ AT. So if during the Vo2 max test, the analyzer detects your AT Vo2 at 46.6 ml/o2/kg/min and your AT HR is 165bpm, and your max is 51.7 ml/o2/kg/min with a max HR of 191bpm, you plug those HR #s into the below:

Zone 1: 75%-84% of AT- recovery easy running

Zone 2: 85%-95% of AT- base work/ endurance pace

Zone 3: AT – 110% of AT-threshold/tempo work

Exception: if 110% is over Max- then use 105%

Zone 4: 111% of AT – Max-Interval and Repetition pace

We use these zones to train our athletes. This is also the same formula that Paul Robbins uses for EVERY pro athlete that walks through the doors of Athlete's Performance in Tempe Arizona- (That is Mark Verstegan's place who authored Core Performance)

Every three months we retest and see if we need to make any adjustments in their zones and paces as their fitness level changes.

Hope this helps.

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Jason Goldberg
FIT Multisports