RPE, HR and Why...

Hey Pack members!

Why Zone 1 and Zone 2 work-outs.  This is basically a prep period for your body to get ready for what is ahead of us.  We need to develop our systems so they can work for a longer period of time and still supply oxygen to our muscles.  We also need to prepare ourselves for the training that is coming as we move into the build and race periods of our training.  If you do not build a base you will be in great danger of burning out and or injuring yourself.

CrossFit teaches the body to handle high lactate levels very well.  It does not do a great job of creating an aerobic animal.  Don't get me wrong Anaerobic training will help your endurance events.  But only if you learn to pace yourself.     

HR issues.  So those of you who "can't" keep your heart rates down, due to medications, or just not being able to slow down.  I have a couple options.  I plan longer runs for you where you will eventually crash and burn... Or you switch to RPE(rate of perceived exertion) scaling.  Also for running I think the scale on TrainingPeaks is too low...  So I will be switching that up a bit as well.   

RPE scale... 

• 6 - 20% effort
• 7 - 30% effort - Very, very light (Rest)
• 8 - 40% effort
• 9 - 50% effort - Very light - gentle walking
• 10 - 55% effort
• 11 - 60% effort - Fairly light
• 12 - 65% effort
• 13 - 70% effort - Somewhat hard - steady pace
• 14 - 75% effort
• 15 - 80% effort - Hard
• 16 - 85% effort
• 17 - 90% effort - Very hard
• 18 - 95% effort
• 19 - 100% effort - Very, very hard
• 20 - Exhaustion

HR Zones for Running(Yours will be a little different of course...)

If Lactate Threshold at HR of 163.

Zone 1- Hr = 122-143 Recovery
Zone 2- Hr = 144-153 Aerobic Extensive easy/mod
Zone 3- Hr = 154-158 Aerobic Intensive Moderate
Zone 4- Hr = 159-165 Threshold Mod/hard
Zone 5- Hr = 166-170 Very Hard
Zone 6- Hr = 171-195 All out effort.

At the end of and during most build period work-outs you should feel like you have more to give.  You should feel like you could perhaps run at this pace forever...  You should feel like you are not being challenged.   This is a very different feeling then when you are crossfitting.  If you are feeling like you are working hard or you are struggling to finish the work-out you are at risk for frying yourself.  Most of you are at week 3-4 of a 12 week build.  That means you are at the lower end of your training volume.  You need to take it easy or you will not survive until week 12.

Questions?  Comments?

Thanks All

Coach JG

JG finishing Trinona Sprint on about 10 hours of total tri training...  CrossFit!

What and Why of Periodization.

Periodization on Wiki

Managing Training Volume:

A system of overloading and recovery.  Basically overloading the bodies systems, and then letting them recover and then overloading again.  For most triathletes this is done on a 3 week build 1 week recovery.  So for 3 weeks we gradually increase your training volume(time).  Then for 1 week we reduce your volume and let the body recover. 

The next week we start building again with at a slightly higher volume then before.  This has been shown to significantly increase performance over the long term as compared to not periodizing(Not sure if this is a word... But it should be if it isn't).  

“A” races are typically placed on the yearly plan first and the training plan is built around them.  This is why it is important to know your races as soon as possible for the year.  Typically before an "A" race your volume will decrease while intensity increases.  Allowing your body to rest and give you your best chance of performing to your potential on race day. 

It is important that as your coach I know how much time you actually completed during the week so I can adjust your plan accordingly.  I am an active coach and check your training logs frequently. 

I may also switch to a 2 week overload 1 week recovery for the 12 hour shift every third weekend people.  I suspect we will get better results doing this then trying to get 13-20 hours of training in a week where one works 2-3 12 hour shifts in a row. 

Thoughts on any and all of this? 

Coach JG  

Bond, Greg Bond

Prepare for Victory.