Marathon Note #1 – Your on-line training logs!
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TRAINING PEAKS NOTES
- Once you log into to ACCOUNT SETTINGS and update your PROFILE (add a photo is always nice), and if you want daily e-mail notifications on the workouts you can select that.
- Many of you returning from last year’s team already have TP accounts – please log into your account on a PC and in SETTINGS, go to COACH and add my e-mail (enhancesports@aol.com) so I can add you back to my roster. (but you can start uploading/entering your runs anytime now!)
- Training is loaded now for an OFFICIAL WORKOUT START OF MONDAY JULY 12TH(but you can start uploading/entering your runs anytime now!)
- EVERYONE starts in a Beginner/Intermediate training program, however if you are a seasoned runner or expect to run under 3:45 for the marathon, PLEASE let me know and I will move you into more of an Intermediate/Advanced program.
- Everyone gets a FREE Premium account from training Peaks for 14 days, then you will revert to a FREE BASIC account which is fine for most athletes.
- If you want to upgrade to PREMIUM after the 14 day trial period you are welcome to on your own.
Here is a link to a table showing difference bwtn BASIC and PREMIUM: https://help.trainingpeaks.com/hc/en-us/articles/204074014-Basic-vs-Premium-Athlete-Account-for-Athletes
- Many of you have asked what devices are compatible with Training Peaks. If your device is not on the list – there is always the old fashioned way – enter your miles into TP by hand! That is how I do it so I can add in come color commentary (how the run felt, weather conditions, etc). Here is a link to a help page from them…
What to do about MISSED workouts – Don’t try to add it back in somewhere – just move on to the next workout! As for swapping, use the HIGH-LOW principle. In their most basic form, workouts can be broken down into two types – Low (as in intensity or volume or even rest) or High (as in intensity or volume). Rarely do you want to put more than 2 HIGH workouts back to back (ie, a HIGH VOLUME with a HIGH INTENSITY). The best mix one should shoot for is alternating HIGH and LOW throughout the week. My athletes typically see this sort of week: SUN – HIGH (vol), MON – LOW (vol and intensity), TUES – HIGH (intensity), WED – LOW (recovery or cross training day), THURS – HIGH (intensity – like our PM hill runs!), FRI – LOW (usually full rest), SAT – HIGH (vol). Saturday and Sunday are usually the only back to back HIGH days I prescribe as athletes typically have more time to train on the weekend and it comes after a FULL REST day on Friday or leads to a rest day on Monday. So when in doubt on what to do – think HIGH/LOW principle!
Here is a sample of what I wrote for a few weeks back on a Thursday for myself (one of Neil’s Hill runs).
PM Workout – Run / 7.5mi / 75mins. Evening temps were around 85 degrees so a bit on the warm side. Did easy 2mi jog before workout. Workout was Cat Hill reps – did the 2 by 4 hill repeats (run, skip, run, bound), but only 1 more after that (skipped the last one as I am racing on Sat). Felt good during run with HR hitting about 165 at top of each hill, pacing was spot on. Easy 2mi jog home after run.
Word on the Training Zones I will be using in Training Peaks:
Very low level exercise. Easy walk or hike. Recovery workouts are done to accelerate the Recovery process by flushing lactate from the muscles and stimulating blood flow without causing any muscle damage. Cross training is a good form of active recovery as long as the intensity is not too great. Heart rate is below 68% of LT HR. Perceived Exertion (PE) is less than 3 out of 10.
The HR Zone that a rider will be in for base mileage. Training at this level should increase aerobic Endurance. Sensation of leg effort and fatigue is generally low, though it may occasionally rise to higher levels. Heart rate is 69-92% of LT HR and Pace is 69-82% of LT Pace. PE = 4-5 out of 10 ***Some training areas are very hilly and the athlete must go outside their personal Endurance HR Zone for a short period of time to get over a hill and into an area that they can sustain their Endurance Zone HR.
The HR Zone below Lactate Threshold, but above average Endurance pace. Represents the typical intensity of a “spirited” (steady paced) group run or a brisk moving paceline. Heart rate is 83-95% of LT HR and power is 84-95% of LT Pace. PE = 6 out of 10
Training in this Zone should increase power output at LT. Heart rate is 96-105% of LT HR and Pace is 96-105% of LT Pace. PE = 7-8 out of 10. Lactic acid produced at this level but usually is not sufficient enough to impair performance. Training in this zone increases your tolerance and ability to metabolize lactic acid. Essentially race pace for the 5k to 10k distances.
This zone is designed to increase speed at VO2max. Typical intervals are (1-4 min) intervals intended and there is strong to severe sensations of leg effort/fatigue, such that completion of more than 15-25min total training time is difficult at best. Heart rate is above 106% of LT and pace is 106-120% of LT pace. PE = 9 out of 10.Conversation not possible due to often ‘ragged’ breathing. Should generally be attempted only when adequately recovered from prior training – consecutive days of level 5 work not necessarily desirable even if possible.