I have read that your cycling HR zones will differ from your running HR zones. I forget which is higher, i think running. Carmichael describes a 10 mile effort and then taking ave HR and apply it to his chart to find HR zones (he has more specialized zones each being 4-8 beats in range). Does anyone know of a similar test to find you zones on the run? I’m bascially looking for a way to determine the aerobic base max HR.
thanks in advance
I do the 30 min TT for both running and cycling. After 10 minutes I hit the split button on my HRM and get the average for the last 20 minutes of the TT. That is supposed to be near your lactate threshold. From there you can figure out your training zones. You can look them up in the Training Bible, Going Long or off the the Tri-Geek spreadsheet.
I found that during the TT my cycling HR is about 4 beats lower than my running. During racing short races they are very close to the same, longer races they are 4 beats apart.
Like you I came from explosive sports, hockey and speedskating and am working on my aerobic engine too. I have found that I don’t need to lift weights for strength and keeping my HR low has given me the best results for triathlons. Good luck
jaretj
Joe Friel in his book, The Training Bible, describes tests that can be done on the bike trainer, and treadmill. Basically you warm up then start at 15 mph and every minute increase speed by 1 mph while charting HR and RPE. The same concept works for on the treadmill. This also serves as a good way to test and re-test for progress.
Tom
Funny you should ask, since I am re-doing my bike test today and run test tomorrow. Run test is a 10 minute warmup, then run 8 minutes hard, recording your heart rate and time for each 400 (obviously done at a track and hopefully with someone recording your info as you yell it running by), then cool down. I think it is then an average, but would have to go back to Friel’s book to make sure.
First bike test was as described above, on a trainer, an increasing tension every minute. Subsequent tests have been 3 mile time trials on flat surface, from a dead stop, and recording average HR and max HR. Again, would have to go back to Friel’s book to see the calculation.
And run HR should be higher than bike.
Erik
Look on my site - I have the protocol up there - http://www.d3multisport.com/articles/determinezones.html
I hope this helps.
PS - Hi Jaret!
uH , after warming up START at 15MPH ?
Hey Mike
Check you email
jaretj
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where does it say that?
I was referring to the following quote from a earlier post. 15 MPH is pretty darn fast, no ?
“Joe Friel in his book, The Training Bible, describes tests that can be done on the bike trainer, and treadmill. Basically you warm up then start at 15 mph and every minute increase speed by 1 mph while charting HR and RPE. The same concept works for on the treadmill. This also serves as a good way to test and re-test for progress.”
Oh yeah - sorry I missed that - it’s a good step test - watts and HR are more accurate of course but for a basic test it works well.
jaretj, how long have you been training for endurance events? How long have you been doing aerobic work? How long did it take for you to see results? I just registered for IMLP and i’ve got a year to get ready. I’m doing other races on the way (2 1/2 IM’s, marathon, adventure races) but i’m mostly catering all my training to the Ironman. I’ve been running and riding real slow (VERY METNALLY PAINFUL) and i’m gonna perform my tests this week to determine my HR zones.
uH , after warming up START at 15MPH ?
I think they mean on the bike. I hope so.
Well, 175 bpm on the bike is pretty darn high for me but I frequently see up to 185 bpm on the run. I haven’t checked it in the swim lately.
This is my second year of triathlons, I started in January of 2003. I’m training for IMFL in November and have been doing mostly long slow distances. I started running 2 times a week and built that up to 3 runs totaling 15 miles a week in a few months. After about 4 months I saw a big improvement but I’m not really a good runner. Right now 2 runs are for endurance, the 3rd run is either a track workout or a fartlek run, total running miles is at 25 a week and that is still building up, will probably get up to about 33 miles a week. The track is helping me become more efficient while the fartlek seems to be just a bit of speed fun. At 5’4 and 150lbs it seems that running will never be my strong event. I still have muscle build up from from hockey and I’m trying to find a way to lose it.
Cycling didn’t take as much time cuz I’ve been recreational cycling for several years and before that I was cross-training on the bike for speedskating. I don’t have much problem with strength. I saw results on the bike right away.
I know what you mean about being mentally painful to run and ride that slow but it does work, stick to it.
jaretj