Newbie Questions

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Comment by Kevin Murtha on May 26, 2009 at 9:01pm

Michael: NA Sports recently changed their registration process for its races and they have become more and more difficult to get into. I believe athletes for IM-FL were able to register the day after the race but I am not sure if that was on-line registration or on-site registration only, The races seem to be closing out sooner due to the increasing popularity of triathlons. it seems to me, your best chance to get in, you need to be there and register on-site the day after the race. if you cant get there, then try to sign up on-line after the race, and if that doesnt work, then your last resort is to sign up for a charity slot. . . its expensnve though.

Comment by Michael Moeschler on May 26, 2009 at 7:26pm

Chuck and Kevin, thank you for your quick responses with my questions. I am excited to start this training early next year. Sounds like an occasional split workout will be ok. With work, it will only interfere 8-9 days a month (I work 24 hr shifts). Therefore most of days I will be able to do them consecutively. I do however have another question, the IM Ford Florida, in order for me to register I have to wait until the day after the race in Nov., is it hard to get into? Do I have to prequalify for that race? Thanks again

Comment by Chuck Graziano on May 26, 2009 at 4:51pm

Michael, 36 weeks is a descent amount of time to train, provided you are in pretty good shape. You should use several weeks prior to the start of your program to "freshen up" from the previous season so that you are motivated and ready to go. The initial months of training are intended to be low intensity and build volume so that you can establish an endurance base. The latter months will be to sharpen your pace skills. As far as doing the training back to back, your best bet if you can do it, is to do the workouts together. That being said, I've coached several athletes coming back from an injury to a successful event using two-a-days, particularly for their long runs to avoid aggravating an injury but to still get in the miles they need. While this is a possible approach, it's not ideal and if you adopt it, get some guidance on how to structure it. The other down side to "canned" training programs is that they are not written for "you" and do not take into account the schedule you have to train (career, family time, travel, etc.) so any modifications you have to make, you have to make on your own. If you have to make much of an adjustment, find some experienced/qualified people to give your changes the once-over and the canned program should work okay.

Much success in your training!

Comment by Kevin Murtha on May 26, 2009 at 4:29pm

Hi Michael: i feel these programs are the best programs you can find. From using the IM program i was able to drop an 1:45 off my previous IM, and the only difference was that i followed the opentri workout. The 36 week program is not too long, especially since early on in the season the workouts allow you to build a good foundation to get ready for the "bigger" workouts further into the program and are usually less in duration. As the prgram progesses, the workouts during the week, should not be done "back to back" but maybe one workout done before work with the other workout done after work. The weekend workouts should be done "back to back" such as the bike then brick run on Saturday to allow your legs to get used to the transition from bike to run. I hope this helps.

Comment by Michael Moeschler on May 26, 2009 at 2:58pm

Hi, newbie here...I have been running for five years now just for the exercise. I have recently decided to run a marathon, I have been training with some friends that are going to be doing a half ironman and it has peaked my intrests. Therefore after the marathon I am going to try to get into an ironman next year. I ran across this 36 week program and I like it: my two questions are, is 36 weeks too long? I am worried about burn out. And in the final weeks the training goes several hours a day, can you break up the bike, run, and swim times to work around family, work ect.? thanks

Comment by Alexandra on March 31, 2009 at 6:47pm

Hi,
So I have never run in a triathlon and basically have no idea what it entails but I have decided to sign up for one on May 31. It is 0.31 Mile Swim~15 Mile Bike~3.1 Mile Run and I have not started training at all. Anyway, I have no idea where to start and how to make a schedule. I don't have that much time so the training schedules on the web-site don't really apply to me. Any suggestions?

Comment by Chuck Graziano on March 2, 2009 at 8:41am

Dave, The best way to get your HR training zones is to start with a gas exchange test or lactate blood analysis, but most newer athletes don't go that far. Two other ways to get your zones are these:
Do a good warm up run. After you are warmed up, run at a pace that's as fast as you can maintain for 30 minutes. After the first 10 minutes, hit the lap button on your HR monitor. At the end of this time trial run, record your average HR for the last 20 minutes. That is your estimated lactate threshold for running. You can then calculate 105%, 85%, 75%, 65% from that number. For cycling, your lactate threshold will likely be 7-10 beats per minute lower than for running.

A less accurate way of getting your training zones is known as the Karvonen Formula. You'll have to take your resting HR for several days first to find out what your average resting HR is. To do this, take your HR first thing in the morning when you first wake up. Lay in bed still and with no distractions. Take your HR. The lowest number is your resting HR (RHR). Do this for several days and average the number. This is a pretty important number to have and you should use it as a guide to measure if you are over training or perhaps coming down with something. If Your RHR is more than 5 beats higher than normal, you need to lighten your training load... but I digress. Back to the Kavonen Formula (but be forewarned that this formula can be off by as much as 20%):

Take 220 minus your age (A)= estimated max hr (HRMx)

HRMx minus RHR= (C)

Now find your personal target zones:
(C) X .60 = (D) D + RHR = ( ) 60% limit number
(C) X .70 = (E) E + RHR = ( ) 70% limit number
Example:
Mark is 40 years old and his morning resting hr is 58.
220 minus 40 = 180
180 minus 58 = 122
122 X .60 = 73.2 73 + 58 = 131
122 X .70 = 85.4 85 + 58 = 143
His 60-70% Target Zone would be 131-143

Let me know if you have any questions about either the "ramp" test or the Karvonen Formula!

Chuck Graziano

Comment by Dave on February 22, 2009 at 11:40pm

I need help with my heart rate training zones. I try to train in a certain zone but there is one huge problem. I don't know exactly what my zones are. How do I find my heart rate zones. I have a simple heart rate monitor. HELP!!!!

Comment by Rick Herzberger on May 12, 2008 at 7:44pm

Thanks Donna,
I have been using the roller (feels like rolling on broken glass) and Ice up after every run. I think it is helping to keep it at a manageable level.
I will check out the "Arnica Gel" as well.
Thanks for the feedback.

Comment by DMS on April 28, 2008 at 9:14pm

I have completed 8 marathons in 5 years. Have you seen a Physical Therapist or Deep tissue massage? Do you use a "Pro Roller" foam roller for rolling out the knots that build up in your leg muscles. The roller will bring tears to your eyes, but I can imagine so would not being able to complete your goal. One last thing, a product called "Nourish Skin - Arnica gel" use it three times a day.
Best of luck,
Donna

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