Green is going to be <=125 bpm and I recommend a minimum of 1:1 bike minutes for your run volume.
If you have the time & mojo then more cycling is OK as it will be easier to control HR.
+++
The follow up test is: get a baseline, walk 10 minutes (another sample) then gradually settle in on a comfortable ~120 bpm effort. Sample that effort after 15 minutes and 30 minutes, then cool down.
That will give you a longer look at the low end. If lactate starts to creep up, that's normal. What we want to see is how much and how fast.
+++
Coming Back
I did a ton of easy bike volume, and used generous amount of walking in my "runs."
It took a while (!) for me to see progress. There were six months where it didn't look like much was happening... then things started to move.
In speaking with John Hellemans, he said this is common. So know that you'll need to be stubborn with consistency, and humble with pacing, in this start-back phase.
So I have just started last week to try and get a little structure. Just trying to get back on it. I struggle mostly with swim as only taught to swim freestyle 10 years ago. I find it fascinating though and can't work out why I haven't improved much even though I have had analysis. Probably don't swim enough to be good.
Monday am swim 1500m slow PM 1 hour run treadmill
Tuesday PM Bike turbo 1 hour
Weds swim 1500m PM 1 hour run treadmill
Thurs Swim 1500m pm 1 hour bike
Friday Yoga
Sat Long bike or run (depends on weather which one)
Sunday Long bike or run
Any thoughts are welcome Gordo and thank you for your input.
Hi Gordo,
Great seminar, really enjoyed it!
So tonight I have completed the maximal test with 5 min increments on the treadmill.
My baseline lactate was 1.2 and went to 1.7 after walking for 10 mins.
My lactate at 8kph was 2.0 and HR 115
9kph was 2.4 and hr 123
10kph was 2.0 and hr 127
11kph was 3.5 and hr 141
12kph was 4.2 and hr 150
13kph was 5.4 and hr 162 (then too tired to carry on)
I haven't trained properly for 4 months and would welcome your thoughts on my green zone and tempo. Any words of wisdom would be great. Thanks
Steve
Hi Steve,
Might you have touched the skin when sampling 8/9/10 kph?
I ask because it is usual for lactate to go down after it starts to rise.
So those readings are unusual.
Some athletes have a "shelf" - which would result if the 9kph reading was slightly contaminated.
Any idea on your max heart rate?
Did you score the steps with marks out of 5? half marks allowed.
That helps dial "Green."
What analyzer are you using?
I'm going to have you do another test to dial in the low end. Before we discuss that, I'd like extra info, from above.
Overall, looks a lot like my profile when I started back - linear profile.
g
Hi Gordo and thank you for the reply.
I don't think I was far off max heart rate (previously about 168)
Steps were scored at 8kph score 1
score 2 at 9 and 2.5 at 10kph
Score 3 at 11kph and
score 4 at 12 kph and score 5 at 13 kph.
I am using a lactate pro 2 machine
I have completed many long distance events, but currently out of shape.
Thanks
Steve
Your profile is similar to one I've had myself.
Green is going to be <=125 bpm and I recommend a minimum of 1:1 bike minutes for your run volume.
If you have the time & mojo then more cycling is OK as it will be easier to control HR.
+++
The follow up test is: get a baseline, walk 10 minutes (another sample) then gradually settle in on a comfortable ~120 bpm effort. Sample that effort after 15 minutes and 30 minutes, then cool down.
That will give you a longer look at the low end. If lactate starts to creep up, that's normal. What we want to see is how much and how fast.
+++
Coming Back
I did a ton of easy bike volume, and used generous amount of walking in my "runs."
It took a while (!) for me to see progress. There were six months where it didn't look like much was happening... then things started to move.
In speaking with John Hellemans, he said this is common. So know that you'll need to be stubborn with consistency, and humble with pacing, in this start-back phase.
g
Hi Gordo,
So I have completed the test above and have a baseline of 0.9 lactate
15 mins at 120 BPM was 1.2 lactate and at 30 mins at 120 bpm lactate was 1.0. ( I double checked the scores)
I had to walk a little between 15 and 30 mins to keep HR at 120. Felt easy on scale, with a score of 1.
Thanks
Steve
That's useful feedback.
<=125 bpm for Green Zone training should work well.
What's your basic training week look like right now?
I'd be happy to offer thoughts if you want to share.
g
So I have just started last week to try and get a little structure. Just trying to get back on it. I struggle mostly with swim as only taught to swim freestyle 10 years ago. I find it fascinating though and can't work out why I haven't improved much even though I have had analysis. Probably don't swim enough to be good.
Monday am swim 1500m slow PM 1 hour run treadmill
Tuesday PM Bike turbo 1 hour
Weds swim 1500m PM 1 hour run treadmill
Thurs Swim 1500m pm 1 hour bike
Friday Yoga
Sat Long bike or run (depends on weather which one)
Sunday Long bike or run
Any thoughts are welcome Gordo and thank you for your input.