Interval Run for increasing speed

This week I had an interval run training on the plan as well as a threshold bike. I’ve swapped in some higher intensity work outs in the run up to the Bintan Olympic distance triathlon on May 18th. With a goal to do a sub-3 hour time on the course I’ll need to focus both on increasing my Bike and Run segments.

During the main set I averaged a low Zone three for the 4×4 mins and then a mid Zone 4 for the 4 x1 mins sets. It was a satisfying work out which I performed on a treadmill with a 1% incline.

In total I completed about 8.8KM in distance over the work out.

My friend also recommended “Macca sets” which I tried a while back but was not at a fitness level ready to complete. I’ll plan on doing the Macca Sets next week and report how it went.

Courtesy of: www.triathloncoaching.uk.com

Somehow treadmill training – even with an ipad in front seems interminably more difficult than running outside. So after some lackluster treadmill sessions in the past few weeks I decided to take the time in the morning to go to a nearby stadium to run.

So on the training plan today was doing a threshold run…. what is a threshold run?

A threshold run is quite simply running at the top of your aerobic zone. This is also known as your lactate threshold which is the pace at which lactate begins to build hence causing you to slow down. These runs typically last from 20-40 minutes can are performed typically up to 80% of Max HR. They are helpful for improving your aerobic capacity and speed.

I did my runs at GBK stadium which is a nice 1KM loop. My results were as follows:

1st 20 mins: AVG HR130 SPD: 8.6KM/H: Distance: 2.94
2nd Threshold 20 mins: AVG HR 158 SPD 10.6KM/H Distance: 3.54

Based on my age my Max HR is calculated as 186. This would mean that my threshold run was performed just over my target zone at 84% of Max HR. I’m still working on calculating my more accurate zone rates but based on PRE (Perceived Rate of Exertion) my estimate is the my aerobic threshold is at HR of 160.

One of the technical books I am reading for Ironman preparation is “Going Long” by Joe Friel and Gordon Byrn. The book is suited for all levels of triathlete attempting the Ironman distance and is written in a very accessible style. You can find the book on Amazon here. The book approaches all the disciplines separately for technique and training and also covers nutrition, strategy and injury.

In particular I like the way the book separates the goals and training for a first timer, personal best and kona athlete. In particular there were some interesting rules for first timers that I’d like to share (note i have not listed all 8 just the ones i found most interesting)

Rule 1: Don’t have to kill yourself in training to finish
Rule 3: Focus on key sessions and make the key sessions focused
Rule 4: Sleep is more valuable than training!!
Rule 5: Forget about anaerobic endurance and high intensity sessions
Fule 6: Recovery is your friend

I find most fascinating the emphasis on recovery (Rule 1/4/6). The key to a successful first time finish is the consistency in training and focusing on those long core workouts which will help build your base endurance to complete the full Ironman. This makes sense because perhaps one of the largest risks to training is injury/ illness caused by high intensity/ over load of training.

So bear in mind – while training is important you only reap the benefits of training when you are resting!

In one of the numerous books I read on training I often heard about the benefits of having a coach. My first reaction as is probably yours is why would an amateur need a coach? Are they not for professional athletes?

Having completed several marathons I generally consider myself as having a good understanding of endurance training but with triathlons i’ve found the complexity of the training increase a lot. By combining three disciplines and increasing total training days to 6 days a week (~10-15hours) a detailed yet flexible plan has been very beneficial.

So to get back into training i’ve now been working with James at http://www.triathloncoaching.uk.com/ for the past month. The approach is quite straight forward 12.50 GBP/ week for unlimited email support and a week by week review of my training and progress. James has been helpful with all my various questions from nutrition to morale support during my training.

With my sometimes unpredictable schedule with work it was important for me to have a flexible training program that adjusted based on my work out completion and also what disciplines I could do each week. The online system they use allows me to change each day based on what I am able to complete. For example if the original plan had a cycle mid week but i was travelling I can easily shift it to another day. The coaching benefit is that each week my following week program is revised based on my performance and progress thus far.

@12.50GBP a week it is quite an affordable program compared to most other services and so far a worthwhile investment in keeping me on training. It’s an efficient service that suits amateurs who are looking to complete their first long distance event.

Check out their services at http://www.triathloncoaching.uk.com/ if you are interested!