Who's Base Training?
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bluebirdbiker posted 3 years ago.
Good luck. Just keep it slow and read the thread:
http://www.trifuel.com/forums/showthread.php?t=3471
It sucks to go so slow. It's hard to change gears after 6 or so months of beatin' the hell out of yourself, but nice.
Also check out:
http://www.trifuel.com/forums/showthread.php?t=3461
for some direction.
Good Luck!
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There are no excuses - so don't look for them. As a product of your own choices, you directly determine your life outcomes.
Don't think, just do.
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Tribro posted 3 years ago.
Ya, stick with the base training even if you do have to walk. It may not seem like it's working but in the long run you'll reap it's benefits.
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1230 days
BrianMc posted 3 years ago.
I'm base training right now and probably will until Christmas. I also have the problem where my heart rate sky rockets with very little exertion. I have frequently come back from tempo 10k runs with an average HR of about 190 (I think my max is up there around 212)
The key is to take your heart rate data and mix it with your perceptions on how you feel. Everyone is different and those zone calculations are are rough guide. Don't always rely on the numbers, you know your body better than an HR monitor, so listen to it.
Brian
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1384 days
jsvjsv posted 3 years ago.
I am looking forward to the benefits; everyone seems to swear by this method.
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1317 days
JoseM posted 3 years ago.
Alright...just so I'm clear on this (and to make sure I'm making the best use of my time)...
I'm 30 years old....180-30 = 150 (this is my maximum aerobic hear rate right? no adjustments for weekly workouts). Then for building base, I should try to work out and stay below 80% of the above number...so .8 * 150 = stay under 120 bpm while base training?
Using max. heart rate method.... 220- age = 190 Maximum Heart Rate (no adjustments). Then multiply that by .8 to find my Maximum Aerobic Heart Rate, so 190 * .8 = 152 (on par with the 150 found above). Then for building my base, should I only work under 80% of my Maximum Aerobic Heart Rate? (i.e. 152 * .8 = 122).
The second method is where my doubt came into play. Just the fact that I multiplied my Maximum Heart rate by .8 and then by .8 again. I'm wondering if this was or wasn't a mistake for the first method.
So bottom line....do I work out at < 150 bpm or < 120 bpm. Thanks!
So....what you're saying is....benching 1.5 times your body weight 10+ times is NOT good for triathletes?! OOOOOH! :eek: :D
2334
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2427 days
Tribro posted 3 years ago.
Use the second method for the 70-80% for base. That should be of your total max as I understand it. The first number comes from Mark Allen's formula in which he recommends doing the majority of your workouts under that number (150). So for you I'd shoot for Base in the 133-152 range, probably try to stay in the 145 range.
2871
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1314 days
bluebirdbiker posted 3 years ago.
looks like this 80% of the formula is screwing people up eh? Ya just stay in the 70-80% range
BBB
BBB
There are no excuses - so don't look for them. As a product of your own choices, you directly determine your life outcomes.
Don't think, just do.
My Blog
791
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1573 days
toni posted 3 years ago.
I'm going to start attempting base training if I can fit it into my day. Gotta start wearing the HRM again. Just going off of RPE. I'm currently reading The Triathlete's Guide to Off-Season Training as a guideline and a distraction from school. :)
-Toni
The only thing we have to fear is fear itself. - FDR
4949
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1727 days
beads1985 posted 3 years ago.
Distraction from School? Don't let the parents read that one!! :eek:
I thought school might be distracting you from triathlon, WHEW!! :D
Nothing to it, but to do it
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1573 days
toni posted 3 years ago.
Well it's an ongoing struggle within my head and my schedule. Sometimes tri wins. Sometimes school wins. I'm trying to see if they'll work together and let everybody win. ;)
-Toni
The only thing we have to fear is fear itself. - FDR
4949
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1727 days
beads1985 posted 3 years ago.
What are you studying?
If you were on on a physical therapy track or some sort of medical track you can base some reasearch on doing triathlons.
Julie Moss??
Nothing to it, but to do it
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1199 days
JeffP posted 3 years ago.
Oh man, I can tell you horror stories about the first fall I started using a HRM and doing actual "aerobic" running. Seriously, I was late 20's, had run two marathons, and felt pretty studly. Threw on the HRM and figured I need to keep my HR under 130 (after doing lab testing several years later, that was fairly accurate). Man, friggin' old ladies (ok, they weren't actually THAT old) passed me like I was standing still. They would pass, look over at me a bit puzzled, and just kinda say, "....morning....?"
Stick with it. It's actually really really worth it.
- Jeff
287
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1864 days
panchotri posted 3 years ago.
I’m in pre-base training (if such thing exists) and what it is just total rejuvenation of my self. After my last race, exactly one month ago I have done nothing, cero, nada and feel good. This week I’m coming back to the pool twice a week to learn how to breath bilateral and do flip turns (that’s gonna be fun) I may do some short weekend rides to get some energy going. My real base training will start in November with a mini run camp in the track and also I want to take a yoga class. I will start with a 60% effort for the first 4 weeks of the base training. I’m looking for my A race for November 06, so I’m starting my training little late than others.
Doing base training payoffs in the long run. I learned in this forum, put it in practice last season and I’m very happy with my race results.
happy base training!
791
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1573 days
toni posted 3 years ago.
Beads - I'm an RN getting my Bachelor of Science and Nursing. Not exactly something I can include tri training in, but I try to use it when teaching patients about healthy habits, exercise, making goals and influencing their children to exercise and eat right.
So even if I have to walk to keep my heart rate btw 125-150bpm . . . yikes. well, as pancho said it's worth it.
-Toni
The only thing we have to fear is fear itself. - FDR
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1266 days
bpcooper14 posted 3 years ago.
Well im using this next month as some base training/training for a duathlon in the beginning of october. Anyone that has seen me ramble knows that i had some back pain (bulging discs) this summer and ruined my first tri season. I've been slowly stair stepping my training back up (minus the swim for now) until after the du. Then i'm going to start to focus on my winter training. The best thing I have found is pretty much the same thing that everyone else has said. Buy a cheap heart rate monitor. It doesn't need a ton of bells and whistles and pay attention to your heart rate during training. You can do the same exact route 2 days in a row and have completely different responses by your body.
[COLOR=Red]We don't stop playing because we grow old; we grow old because we stop playing. :p
186
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1283 days
inlovewithcerve posted 3 years ago.
Alright folks, nearly everybody is doing base training and feels strange but loves to see some improvement. Altough I am new to it, well, I found out that I just did my first "real" season with training and races and so on, but carry the Tri-bug for three years, I know this one: You'll race like you train. I did way too slow run training, so my times were absolute crap.
On the bike I did some indoor stuff with mixing the pace and cadence. This was great and led to really big improvements!
The link leads you to Michael McCormack, who is questioning the LSD idea.
http://www.triathloncoach.com/articles/rethink.html (There are more you should check out)
Edited: Forgot to say: I am not base training right now, I'll kick off the next season with a power test on the bike on October 30th. Til that I am chilling a lot and will start some not-scheduled training in the first two weeks of October, take a break again and then... Rock'N'Roll
159
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1317 days
JoseM posted 3 years ago.
tribro wrote:
Use the second method for the 70-80% for base. That should be of your total max as I understand it. The first number comes from Mark Allen's formula in which he recommends doing the majority of your workouts under that number (150). So for you I'd shoot for Base in the 133-152 range, probably try to stay in the 145 range.
Ok, I had it wrong then. I will say that if I keep my workout below 120 and go "x" miles, my legs won't hurt the next day....( I figured this was because I was using energy from fat reserves and not from the glycogen in my muscles). If I maintain a HR of 130-135 for the same "x" miles, I noticed a burning in my muscles and then the next day my legs hurt (this is for a stationary bike). I figured this was because I was using energy from the glycogen in my muscles and building up lactic acid.
Was my above thought incorrect?
So....what you're saying is....benching 1.5 times your body weight 10+ times is NOT good for triathletes?! OOOOOH! :eek: :D
4949
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1727 days
beads1985 posted 3 years ago.
toni wrote:
Beads - I'm an RN getting my Bachelor of Science and Nursing. Not exactly something I can include tri training in, but I try to use it when teaching patients about healthy habits, exercise, making goals and influencing their children to exercise and eat right.So even if I have to walk to keep my heart rate btw 125-150bpm . . . yikes. well, as pancho said it's worth it.
Toni- As an RN to be you can always focus on sports medicine, and as you said, education of patients in healthy habits and exercise.
There is an article in the October Issue of Runners World
concerning LSD training for running.
They quote a study from the Journal Medicine and Science in Sports and Exercise
It is worth checking out. I kinda loosely base my training on this.
I think getting in some LSD miles is beneficial. Some speedwork and hill training completes it.
Of course last month they had an article on training for a Marathon just 3 days a week. :rolleyes:
Nothing to it, but to do it
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1573 days
toni posted 3 years ago.
Yeah, I saw that last night. Haven't finished it yet, but I did take notice of their reference.
And I actually did incorporate some sports medicine and education today in a forum about Diabetes and Athletes. Found some helpful articles for someone to get info from.
I would love to become a Nurse Practitioner that specializes in Sports Medicine one day. Gotta get through this part first though. :)
-Toni
The only thing we have to fear is fear itself. - FDR
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1727 days
beads1985 posted 3 years ago.
You can do whatever you put your mind to.
When you become that Nurse Practitioner in Sports Medicine just make sure you take care of us over the hill Triathletes :D
Nothing to it, but to do it
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chicanery posted 3 years ago.
I've been training as an elite level for something like 14 years now, other than a year or two break when I left college and started my software engineering career. In that time, I have not once every worked out at an average of 150bpm, let alone anything lower than that.
10 mile runs @ 6:30 pace average 175
Even slow days at 7:00-7:15, and my rate won't drop below 165.
30-50k on the bike are 170 at least. Much higher if any climbing is involved.
That said, I also have a resting heartrade of 48-50, so obviously my heart isn't always beating especially fast. Moral of the story is: Just because someone wrote up a formula, and SOME people have had success following it doesn't make the formula good for you. If you feel like you are undertraining, then you probably are; in the same way, if you feel like you are overtraining and in danger of being injured, you should listen to your body.
Someone said it earlier...if you learn listen to your body (and not the bullshit mind chatter), you will always be the best judge of how you are doing.
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1727 days
beads1985 posted 3 years ago.
Chicanery-
Sounds like you are pretty hardcore.
I am not as hardcore but I do have a low resting heartrate 35-40.
I can get my heart rate up to the 170's and higher but I am training pretty hard.
I can do a 10 miler @ 7:00 min avg and my heart rate doesn't go above 160
I had to go thru some tests last year because of my low heart rate. Everything worked out.
They were concerned about low heart rate and a drastic difference when training.
The cardiologist mentioned a condition which I don't know the name for that sound like what you described as your heart rate.
Not trying to rain on your training parade but I would not have ever thought about it until the cardiologist mentioned it and scared the crap out of me.
Sorry I don't have more details, but it might be worth talking to a cardiologist or sports medicine doctor. I believe in listening to your body but it doesn't hurt hearing what a Dr. has to say either.
Welcome and good luck
Nothing to it, but to do it
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1239 days
chicanery posted 3 years ago.
I've seen plenty of cardiologists in the last 4-5 years. My college coach sent me to several when I was turning in average HR's of 200 during 1500m / 3k races consistantly. It just takes a lot of pumps to get blood to all of my extremities, that's really all that they can come up with.
Years of success in sports has lead me to listen to my little sister; "you take what you get and you don't throw a fit" -- if the body handles it, you just keep going. (she's 10, and not an authority on anything except giving me a hard time)
2455
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1332 days
Triguy98 posted 3 years ago.
Base? It's still race season!! I got three more races before I really start working base. Though, my workouts are changing to a lower gear in preparation for base training. I know I can run 6:00 for the mile, and my bike sprints are pretty decent. SO I figure I might as well start stretching some workouts out and getting a little more mileage in prep for marathon season.
I have also gone through periods of funky heart rate issues, and I just went with the flow. If I really wasnt feeling good, I'd cut the run short or something, but ya gotta get out there and give it a go.
Life is short. Play hard and get dirty doing it.
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1727 days
beads1985 posted 3 years ago.
chicanery wrote:
I've seen plenty of cardiologists in the last 4-5 years. My college coach sent me to several when I was turning in average HR's of 200 during 1500m / 3k races consistantly. It just takes a lot of pumps to get blood to all of my extremities, that's really all that they can come up with.Years of success in sports has lead me to listen to my little sister; "you take what you get and you don't throw a fit" -- if the body handles it, you just keep going. (she's 10, and not an authority on anything except giving me a hard time)
Glad you are keeping an eye on it.
Maybe check with an endocrinologist in case it is a glandular thing.
In theory ,as you exercise you should get a lower resting heart rate (which you do).
It should also strengthen your heart so it needs to pump less to get the same amount of blood to your system. Sounds like your system is operating differently than I would expect.
I am not a doctor so I only know what I have read and what the doctor explained to me.
Nothing to it, but to do it
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johnj919 posted 3 years ago.
I just wanted to point out that "chicanery" means deception, or trickery. Anybody considered that this guy might be pulling our legs?
Chicanery - if there is some legit reason for choosing your forum name, then I apologize.
~John
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chicanery posted 3 years ago.
johnj919 wrote:
I just wanted to point out that "chicanery" means deception, or trickery. Anybody considered that this guy might be pulling our legs?Chicanery - if there is some legit reason for choosing your forum name, then I apologize.
~John
I've been using chicanery since I was a wee lad, hacking small-time servers in the early 90's. I just never stopped using it.
Is anybody base training right now ? I did an olympic distance tri in April, but there was no method to my training and I did not do as well as I thought I should have. I am going to be patient and disciplined and try and build a base. I started yesterday; and let me tell you it does take a lot of patience. I figured my training zone should be between 125 and 150. When I start my run ; it does not take much to get my heart to 160-162. So I find myself walking quite a bit. Did this happen to any of you when you were building your base ? I am really hoping this base building will make me a better tri-athlete. I cant wait to do speed work once I have a good base.