Lactate Threshold Heart Rate test

As explained in my last blog I have now entered the build phase of my ironman training and it is time to focus a little more on quality and intensity.

Good to my word, this week I have built in some higher intensity sets and the opportunity to review my heart rate training zones. The plan is to complete a 30min tempo test set for both the run and bike.

This morning I hit the 600m outdoor cycle track at Preston Park in Brighton for a 30min tempo run and to test my lactate threshold heart rate. Joe Friel, the well-renowned triathlon coach has this to say about the test:

Determine your lactate threshold heart rate (LTHR) with a short test. (Do not use 220 minus your age to find max heart rate as this is as likely to be wrong as right. This is explained in detail in Total Heart Rate Training.) This LTHR test is best done early in the Base and Build periods.

To find your LTHR do a 30-minute time trial all by yourself (no training partners and not in a race). Again, it should be done as if it was a race for the entire 30 minutes. But at 10 minutes into the test, click the lap button on your heart rate monitor. When done, look to see what your average heart rate was for the last 20 minutes. That number is an approximation of your LTHR.

Note: I am frequently asked if you should go hard for the first 10 minutes. The answer is: "Yes. Go hard for the entire 30 minutes." But be aware that most people doing this test go too hard the first few minutes and then gradually slow down for the remainder. That will give you inaccurate results. The more times you do this test the more accurate your LTHR is likely to become as you will learn to pace yourself better at the start.

Establish your training zones. Use the following guide to establish each zone by sport.

Run Zones

Zone 1 Less than 85% of LTHR

Zone 2 85% to 89% of LTHR

Zone 3 90% to 94% of LTHR

Zone 4 95% to 99% of LTHR

Zone 5a 100% to 102% of LTHR

Zone 5b 103% to 106% of LTHR

Zone 5c More than 106% of LTHR

Bike Zones

Zone 1 Less than 81% of LTHR

Zone 2 81% to 89% of LTHR

Zone 3 90% to 93% of LTHR

Zone 4 94% to 99% of LTHR

Zone 5a 100% to 102% of LTHR

Zone 5b 103% to 106% of LTHR

Zone 5c More than 106% of LTHR

So my average heart rate for the last 20mins of the test was 153bpm, which is my estimated LTHR used in the above formula to calculate my run zones.

The conditions were reasonable for the test - nice and dry and not too much wind. I do think I was wearing too much clothing and should have gone with running shorts rather than tights. I experienced a little bit of wind on the back straight but nothing too bad. I estimate my relative perceived effort (RPE) to be around 8 out of 10. Possibly I should have aimed to complete the test at 9/10.

Anyway, it has at least provided me with some decent base data. Over the coming months I am likely to repeat the test and make the necessary comparisons. My pace was 4:19mins per km, which I know I can improve upon.

Highlights of the last fortnight and transition to build phase

The week after I completed my longer 'Run to Work' (3hr+) and Peak District cycle (6hr+) sessions I opted for lower volume but an increase in intensity. The week of the 23rd March included both a time trial in the pool (200m/400m) and the Club's short duathlon race (5km run + 20km cycle + 3km run). Times were as follows:

400m swim time trial: 6:50
200m swim time trial: 3:17

Club Short Duathlon
5km Run: 21:46
T1 + 20km Bike: 34:32
T2 + 3km Run: 12:30

Total 1:08:48

Last week (the last of the base period) was supposed to be another high volume week (above 12 hours). I started well with 2 cycle commutes and an extra swim although 'fell at the last fence' and only managed a short one hour run yesterday (rather than the planned 2:30) - had some family commitments (Mother's Day). My total volume for the week was a respectable 11.5 hours.

It is amazing that my base has now been completed (18 weeks of mostly aerobic activity - building up the volume). This week I have entered the 'Build' phase where the volume drops a little and the emphasis is more on quality than quantity. A greater number of sessions will be focused on speed and strength work, albeit it should be a gradual introduction rather than a dramatic shift. Initially this means no more than one interval session per week for each discipline and ideally I should aim to complete two of these on the same day - so for example a tempo run in the morning and a turbo bike set in the evening and more bike-run brick sessions. That way at least initially two rather than three days are anaerobic, helping me to adjust to the higher intensity training.

I will continue to include one long distance session each week but a 2-2.5 hour cycle or 1.5 hour run will be sufficient. Now is the time to enter a few local races and include some testing sessions. It is advisable to include one rest day and training volume is likely to be 8-10 hours rather than 10-14 hours. If possible swim sessions should be increased to 3x a week with some higher intensity and pace control thrown in.

My plan for this week is as follows:

Mon: Club swim (1:00)
Tue: Bike - interval set (8 mins hard - RPE 8/10; 2 mins easy); Easy bike commute home (total 2:30)
Wed: Club swim (1:30)
Thu: Run - tempo test (0:45) + Bike - power set on turbo (0:45)
Fri: Rest day
Sat: Club Swim (1:00) + optional easy ride
Sun: Run - Z1-2 with some hills Z3-4 (1:30)

A minimum of 9 hours plus some stretching / strength work (not listed above). Let's see how the old boy does!

Epic Ride in the Peak District

This weekend just gone was the Club's trip to the Peak District - a great venue and a very enjoyable couple of days.

We opted for road bikes this year and planned an epic route with plenty of hills to test our endurance. The temperature dropped about 10 degrees travelling up from Sussex to our Youth Hostel destination in Eyam, however the wind chill factor reduced it further so full winter gear was required.

Our epic ride was planned for Saturday - After a quick stop and view of Derwent Reservoir our first big climb of the day was Snake Pass, which was approximately 10 miles in distance straight into the wind. Going was very tough but it didn't get any easier at the top as the strength of the wind was making it very difficult to stay upright on the bike. There were a number of times that we were almost blown into the passing traffic - a little unnerving, to say the least. During the part of the downhill we had to pedal hard to simply move forward.

Our coffee stop in Glossop was very welcomed and I topped up the energy levels with a large latte, salted caramel syrup and cream on top - probably a little too much! The hills kept on coming and the wind didn't let up - this was not going to get any easier.

We were a little disappointed on the distance travelled by lunchtime but after another refuel with some very nice 'proper food' we were off again to find those hills. Energy levels were pretty low after about 4-5 hours of riding only to find out we were a little off-course and were about 25 miles away from the Youth Hostel with a number of hills in between.

The group agreed to split into two (fast and steady riders). For the first 10 miles both groups had sight of each other as you guessed it, there was a lot of hill work (Strava list many of the segments as Category 2 climbs). At one of the highest points the rider in front of me was blown over by the strong winds. We were fortunate enough to be going with the wind. Cyclists coming the other way were getting off their bikes and walking down the hills for fear of falling off - it was mad!

Finally we made it to Buxton and then grinded out the last 10 miles or so to Eyam, up those final hills and back to base. 130km covered in 6.5 hours and 3,000m climbed, however the wind had made it so much harder and the boys likened it to the feeling after an Ironman event - we were shattered.

After a good night's sleep and some refuelling (and a few drinks - we were on holiday) some of the boys decided on a recovery run the next morning to Bakewell along the scenic Monsal Trail. I decided to join them. We kept a reasonable pace and all our legs seemed to be working. It was a beautiful trail, high up on the old railway line, through tunnels and with spectacular views.

Final refuelling opportunity at Bakewell with of course those famous tarts (or puddings). What a way to finish a great weekend.

Quick stop at Derwent Reservoir before tackling Snake Pass

Arrived at Blakewell - very scenic 10km recovery run along Monsal Trail

Derwent Reservoir

A long awaited update and a big run effort to report

First an apology for any regular followers - over the last few weeks I have been merrily updating Strava with details of my training and my blog has gone to pot!

I think I may revert to some smaller and more punchy posts that I can maintain relatively easy and more timely - if you have any ideas or feedback about the content you would like to see going forward then please add a comment to this post.

Originally my blogs were simply a diary of my training and preparation for my 'A' races such as Ironman Austria, with the occasional comment about triathlon gear, nutrition, injury advice etc.

So what have I been up to...

Well there have been a couple of weeks of sub-volume training, where I have got in 6-8 hours and some quality sessions but have come up short on my target. I am still in my base period but had expected to raise the volume to 10-12 hours. Last week I came closer to that goal and I feel that I am finally getting more motivated and making some improvements.

This week could turn into a bit of an epic one. Following quite a tough club ride on Sunday, albeit with a few mechanical issues, I cycled home from work on my little fold-up bike (Brompton) yesterday. It was a recovery ride and I kept to zone 1-2. I also had planned a big run effort the following morning.

So that brings me up to date and news that this morning I finally completed a long run from my house over the South Downs, then via the Downs Link to Shoreham and on to Brighton. A total of 32km, which I covered in just over 3 hours at an easy pace.

I began the run at 5:30am so my new Silva Trail Runner II headlamp was perfect in lighting the way, especially on the dark trails. I am very impressed with this super bit of kit and thoroughly recommend the product. The only issue was that by 6am the sun was coming up and the headlamp was not required. As I was travelling light with only a minimal Camelbak backpack with fluids and some essential gear (phone, money etc.) the headlamp stayed on my head for the whole 3 hours. It was not uncomfortable but I did get a little hot under my running hat, which held the headlamp snuggly in place. I decided not to eat beforehand and did not take any nutrition on the run (except for some electrolyte drink) relying on my fat and carbohydrate stores to keep me going. By the end I was beginning to regret that decision, although I soldiered on and did not have much ill-effect. I doubt I will be doing a similar run for a while but it is nice to know my body can still cope with 30km+ runs without too much preparation.

I will gives my legs a rest tomorrow but still aim to make the 1:30 Club swim. On Thursday I expect another easy day of training to ensure I have enough energy for the up and coming training weekend in the Peak District - more on that in my next post.

Back on my favourite coastal path

I have a long way to come to run my favourite coastal path but I couldn't help packing my running shoes on our short trip out to Spain to see my wife's parents.

With children all off on school holidays we packed light and went with hand luggage only. I was tempted to bring my Brompton fold up bike but for a 2-3 day trip that was supposed to be devoted to some quality time with my wifey and her family that might have been a bit cheeky.

Anyway I still got in 2 runs, the second of which was via my favourite coastal path from La Zenia beach to Cabo Roig. Next time I come back to visit I expect they would have successfully extended the path by at least another few kilometres. Meanwhile, it was great to get a couple of runs in, especially as I didn't need my long Lycra tights, gloves, hats etc (all the winter gear). Unfortunately we are back home later today and I will certainly miss the 20 degrees plus temperatures.

The good news is that I hope to get a bike session in tomorrow before building up for a bit more volume over the weekend. Next week I am tempted to try running to work and using my new headlamp - I will let you know if I can get it together.

My favourite run

Good morning Spain

Training Weekend

I knew it was going to be tough to get some quality workouts in at the start of the week because of a number of work commitments and early morning journeys to the airport so by Wednesday I was not totally surprised that the Strava bank was empty.

With only one easy hour run (wet and windy) logged by the weekend I was hoping that the scheduled Club Training Weekend could push me into the black although I knew my goal of 12 hours was going to be a struggle.

Saturday morning started with some land-based stretching and then into the pool for the normal coached swim. After a coffee and some toast with honey I was off for an hour run with the guys. The group was mixed and on this occasion I was one of the more seasoned runners. After a 2-mile warm up and some stretching the main set was 10x 45secs sprints uphill with a recovery jog back down each time. It was quite a tough workout and I was pleased for the easy jog back to Christs Hospital leisure centre.

After some lunch I was back for more, this time with my turbo and road bike for an indoor cycling session. Once set up I was looking forward to the 1:30 Sufferfest workout that was playing via a computer and projected onto a large screen for the 15-20 triathletes in the room to see. 2-3 big fans was keeping the temperature cool enough to be comfortable. 

Unfortunately only 15mins into the session the power in the leisure centre was cut and the projector and fans died. Coach Nick F jumped in to take the remainder of the set 'old-school', shouting out commands and keeping us motivated in the small room, which was rapidly turning into a sauna despite our best efforts to let some cold air in through the windows. The leisure centre staff could have closed us down immediately when the power went off so we were lucky to finish the entire set - most of us were sweating buckets so Nick had done us proud - I called the workout the 'Nickkerfest' on Strava.

We didn't get away with the next scheduled session, which was Pilates as with no power it was probably going to be in the dark - health and safety!

After a good night sleep I was back for more punishment. At 8am we set off on road bikes for 8.5km loops, which included a fast rolling section and a nasty hill climb with recovery periods in between. Most of the Club's top cyclists were out so the pace was fast. We managed 6 circuits and got 50km in the bank.

I had a few jobs to take care of at home so I missed the post-ride run but was back for the swim later in the afternoon. I had the option of doing a big endurance set or going 'back to basics' with a long technique set. As my legs were a little fatigued and my swim technique always needs a bit of work I decided against the tougher endurance set and went for 'back to basics'.

The swim was welcomed and I always find it helps to stop the legs getting too stiff after a tough run / ride.

I was unable to make the last session of the day, which was some core strengthening but overall felt I had experienced some quality training, kindly organised by the Club, and finished the week with a respectable total, albeit some way off my target hours.

This week is also supposed to be a big training week. Again I have started slowly but as I am holiday I hope to get in some decent workouts mixed in with some quality family time. Part of the holiday involves a short trip over to Spain, my running shoes are packed.

Long time no see

Well my recent 11 hour plus training week was followed by an easier period of just under 8 hours. This coming week and next it ramps up yet again.

Last week included some tempo work both on the bike (all turbo trainer) and track but nothing too long. I was pleased to get in another 3.5 hours of swimming (3 sets), which is certainly helping me to improve in my weakest discipline. One of the swim sets was some 1-2-1 coaching with Mike (one of the Tri Club's swim coaches). He was generally impressed with my progress, especially in relation to my bilateral breathing and better body position (improved roll) but gave me some homework to help with hand entry and my catch / pull technique.

This week will be interesting as I have a number of work engagements and early morning commitments (taking children to airports at crazy hours!). Normally it would have been very difficult to get in 12 hours plus of training, however I am fortunate that the Club has a training weekend planned, which should drastically increase the volume (total of 11 hours scheduled for the weekend alone, if I did every session). I aim to get in an easy bike tomorrow, swim on Wednesday and long run on Thursday morning (another early start) beforehand. If all goes to plan I should easily hit my goal training volume, setting me up nicely for another big week thereafter, at which time I have some time away from the office to complete all the training. This week is slightly more run focus and then it is all about the bike.

I am keen to use my Birthday present, a smart Silva Trail Runner II headlamp, which is marketed as a powerful, lightweight running lamp that is ideal for early morning off-road runs. One of these days I will drive into work, cycle home on my Brompton and then return the next morning on foot (a 18-20 mile trail run along the South Downs Way, Downs Link and along the seafront). Fortunately my car is then conveniently at the office in order to save my legs getting back home once again.

I did quite a bit of research before selecting the Silva Trail Runner II and am so far very pleased with my choice.

New Toy: Silva Trail Runner II headlamp

I have some thoughts for some future blog posts:

- Trying out the new Fitbit Force, courtesy of my cousin (Mr. Harddrive)

- Details of the training weekend and whether I met my increased goal target

- New Brownlee book, a good read so far

Meanwhile, thanks for checking in once again and sorry for leaving it so long between posts.