The training program should be completed at an easy, aerobic pace. If you own a heart rate monitor and are familiar with aerobic heart rate training, you will want to train at the lower end of your aerobic zone. If you do not own one, consider making the purchase. You can find several heart rate monitors on the market today that are extremely affordable. If you do make the purchase, make sure you get one with a stopwatch feature combined with the heart rate feature. If you choose not to purchase one, than learn to evaluate your efforts through other means. On the run, there is the classic “talk” test - basically, you want to run at a pace that allows you to talk comfortably while running. And to some extent, this test could be used on the bike as well. If you do not have a heart rate monitor, you can check your pulse periodically by placing your finger on your carotid artery either under your neck or on your wrist. Once you find your pulse, count the beats for six seconds and add a zero to the total. For example:
14 beats in 6 seconds = 140 beats per minute (bpm).
This reading is not as accurate as would be displayed on a heart rate monitor but it is quick. You can use the Maffetone Method or 180 method of determining your aerobic heart rate zone. This is just one method and certainly not the only one. According to the 180 method, the following formula will give you your aerobic heart rate zone: To find the upper end of your aerobic training zone, subtract your age from 180. From that result and subtract 10 to find the lower range of your aerobic training zone. If you feel this range is too high then bring everything down 5-10 beats per minute. Your aerobic zone will be measured in beats per minute (bpm).
For example:
A 37 year old individual in good shape
180 - 37 = 143. This figure (143) represents the top end of the aerobic
training zone.
143 - 10 = 133 This figure (133) represents the lower end of your aerobic
training.
The aerobic range of the individual above is 133-143 beats per minute.
If you are not in good physical condition at this point, that is OK! Once you find your aerobic zone, simply drop your overall zone by 10 bpm. Looking at the example above, this individual would drop the overall range down to 123-133 beats per minute ( a 10 bpm drop).
For the run, it is important that you stay in your particular zone. Even if it means having to walk in order to keep your heart rate within your aerobic zone. For the bike, for some of you, your heart rate may be lower on the bicycle and it may be difficult (at least initially) to get your heart rate high enough for your “aerobic zone.” That's ok! Simply adjust your range downward 5-10 beats for the bike ride. However, try and keep it on the higher end. For the swim, there are three heart rate targets. Start with a base aerobic range of 140 –160 bpm for all individuals. This range is not set in stone and should be used as a guide only.
• For individuals in their 40’s and up, try to keep the heart rate between 140
and 150 beats per minute and ideally closer to 140 bpm. Note: Because
swimming requires so much energy to move the body forward, it is very
difficult to sustain a heart rate much lower than 140 beats per minute and
still maintain an effective stroke. If you can, wonderful!
• For athletes in their late twenties and thirties, try to keep the heart rate
range between 150 and 160 beats per minute but ideally closer to 150
beats per minute.
• For individuals in their twenties and younger, 160 beats per minute should
be fine.
The idea behind these swimming target heart rate ranges, is to have you properly prepared for the bike ride upon exiting the water during a race. The closer your heart rate is to your bike training rate, the better the outcome of your entire race. For example:
For ten weeks you have been training on the bike at an average heart rate of 125 bpm (beats per minute). Come race time, you exit the swim with a heart rate of 175bpm. As you begin the bike ride, you are now a full 50 beats per minute above your bicycle training level! Within a mile or two of the ride, your heart rate will drop, but probably not the full 50 beats. More than likely, it will settle in at about 145-155 beats per minute or a 20-30 bpm recovery. Thus you will be cycling with a heart rate some 20-30 beats higher than your training rate! And this will be the beginning of the end, for you will pay the price on the run. Now, if you were to exit the water in the same race with your heart rate at or near 150 beats per minute, and you recovered the same 20-30 bpm during the bike ride, your heart rate would settle in somewhere between 120 and 130 bpm - your normal bicycle training rate. This would only leave better prepared for the run.
Because this 10-week program is designed for the beginner, the heart rate monitor should be used as a means of keeping yourself in "aerobic" check. BE STRICT with yourself and do not let anyone else influence your training. If you have been training with a partner or are currently looking for one, explain to the individual what your goals are to make sure he/she will go along. If, for example, you are a runner and are used to training at a faster pace, that will probably change, at least initially. Why? Because you are now incorporating three different sports and weight training as part of your overall training regimen. You will need time to give your body a chance to acclimate to the stresses (especially with the addition of the bicycle which adds additional stress to the legs). Therefore, your running pace initially should be slower than normal. Thus, running with a partner who is used to you running faster than your new "aerobic" pace may cause you to run too fast during your training. If someone chooses to train with you according to your needs, terrific! If not, then head out on your own. However, for safety reasons, sometimes it is a good idea to bike with a partner. But, unless you are cycling on a deserted
highway, the opportunity to ride side by side and chat will not always arise, so you will be forced to ride front-to-back. If you are riding with a partner who is faster on the bike, spend more time drafting behind him/her. This will help keep your heart rate lower while still keeping pace with the other cyclist. Most importantly, be safe!
© 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved.
www.trinewbies.com
No comments:
Post a Comment