I was just looking at a cookie cutter 1/2 ironman training program on another website and wanted to get some of your opnions. It is an 18 week program and the first 12 are base training in your aerobic zone. By their suggestion using the maffetone method of your age minus 180. That would be the upper end of the aerobic zone.
So if I understand this correct, the first 12 weeks of training my heart rate should be kept under this magic number. (I would be 140) For me that would be very slow running and riding.
I have never trained this way before, I usually have trained at a higher heart rate at all of my workouts. Although I doadmit to training haphazardly.
I use the lactate threshold test (ave HR of last 20 min of a 30min TT) and set my zones from there using the charts in the books Going Long and The Training Bible.
The length of time that you have been training will change the 180-age thing. I believe that if you have been training for at least 6 months you can add 5 beats to that. I started with that last year and it worked well for me but I am a crappy runner. Remember that a Half IM will take most people 4.5 to 6 hrs to complete so the pace will be a bit slower.
Without looking at the program and knowing your experience and goals it is difficult to comment on the program. I would assume that the low HR runs would be for the long slow distance runs and the tempo and track work would be at a higher HR.
I just got a good book called “Training plans for Multisport Athletes” by Gale Bernhardt and have found the training plans to be very realistic. It was worth the $15 I paid for it.
It has training plans for the beginner to experienced and from sprint to Ironman.
for base training, i use 80% of my max hr as my high end number. so for 3+ months, i train at or below that number. i’m into the whole maffetone way of training but his formula is not perfect.
A heart rate zone based on a test seems better than one based on some sort of population average. Either the max-heart rate or time trial test. For me, both of those test give me the same number but are ten beats higher than 180-my age.
Here’s a ‘cookie’ cutter’ program I did. You can adapt the workouts to your current fitness but I think almost all of us can benefit from the non-training aspects of the program.
Hello: I will soon be building my base for a 1/2 in mid 2005 and my plan is to mix it up a lot (in terms of intensity). I am starting from a solid aerobic base due to 3+ years of running nonstop, though (20-40 mpw).
It will be my first 1/2 IM so I’m no expert. But I have done many Olys, marathons and 1/2 marathons and trained plenty. I would guess that during the base phase, about 80+ percent of your training (time-wise) should be at an easy level (70-75 % of max); otherwise mix it up and mix in the more intense stuff. Example: a 10 mile base-building run may be 8+ miles easy, but with strides at the end, or it may end with a fast mile or 2. Form a plan and don’t be too haphazard. Good luck! -TB
for base training, i use 80% of my max hr as my high end number. so for 3+ months, i train at or below that number. i’m into the whole maffetone way of training but his formula is not perfect.
Justin,
I looked at your website and see you had great times at Tupper Lake and Lake Placid and also that you are coached by Don Fink. I'm curious if you stayed within your aerobic range during these races, as he prescribes in his book, or if you cheated a little in an effort to go faster.
I ask because I just started my base training for a 1/2 ironman and am using his methods for the first time. However if I stay within my aerobic zone on race day, it will take me forever to complete. This of course is using todays MAF results. I hope those will get a little better during my 12 week base period.
i’m actually no longer coached by don. i ended our relationship after placid. my wife and i just had a baby girl and i don’t want to be tied to a strict training schedule for the next year. the maffetone way of training is not the way that don recommends. that’s something i’ve picked up recently in talking with brad kearns. now i’m trying a more holistic view of training. go long when i feel good and rested and short or day off when i don’t (oversimplification but you get the idea).
but when i was being coached by don, i never raced with a hr monitor - i trained with one religiously but on race day, i went by feel.
according to maffetone and kearns, you don’t race at under your aerobic max you just train that way in the base building. for instance, starting march 1, i’m going to begin 6 weeks of anaerobic training. 2 key workouts a week, everything else is short and easy or off altogether. during the base building i test my fitness every 3 weeks with the MAF test to make sure i’m making progress.
but again, on race day, i go by feel not my hr. hope this helps. feel free to ask any more questions.
So if I understand this correct, the first 12 weeks of training my heart rate should be kept under this magic number. (I would be 140) For me that would be very slow running and riding.
I have never trained this way before, I usually have trained at a higher heart rate at all of my workouts. Although I doadmit to training haphazardly.
I’ve used that formula for the past two seasons and have noticed a difference. My thoughts on HR training are mixed. #1. It’s a great way to develope your aerobic base. You need to stay at or below this magic number in order to develope your Aerobic capacity and incerase your body’s ability to use fats as fuel. Basically, you can’t train earobic and anaerobic systems together. So develope your base at the low HR first. Using the formula 180-age will help you stay in your parameters.
Secondly, strict HR training can sometimes lead to overtraining. This happened to me in 2002. In my experience, I’ve found myself getting hell bent trying to meet and maintain a specific HR over the course of a workout. This led to me being overtrained in week 14 of my 16 week base. Now, I use the Perceived effort method of training. Since I have a basic idea of how my HR zones.
Thanks for your reply’s. I guess I’ll give it a go. I probably don’t have to worry about overtraining though. Staying aerobic puts me at over 10 minute miles on the run. I even find I have to walk for a short time on some of the hills just to get back into “the zone”. I wouldnt consider myself fast with a 5k pr of 21:00, but running 10 minute plus miles is tough to do. Hopefully this will will improve my base so I can run faster at a lower heart rate.
I trained with Chuckie V this past summer for IMC and he had me running for two months about 5-6 times a week at a HR of 145 or less. I had never ran at that low of a heart rate in the ten years I have owned a HR monitor. Long story short: at the beginning I couldn’t even run slow enough (10min +) to keep HR at 145 and at the end I was running about 9 minute pace at 143. Not a huge gain in pace but a significant gain in economy. At the end I was running at 142 at the same pace I used to run at 152. I also ended up setting PR in all of my runs in sprint Tri’s.
Thanks King, looks like more proof it’s worth a try. I’m in the same boat at 10+ minute miles right now. I guess that means I have a long way to go aerobically. If I ever have hopes of a good performance in a long event, I better give it give it a chance.