MCM training schedule and HR Zone Training

I need to post this here, so everyone (at least everyone that reads RideCam) will know my mission and the training it will take to succeed. The following may bore you, but it's more for my needs...and as everyone knows, it's all about me.

Sunday: Recovey run (3 or so miles slow)
Monday: weights or bike
Tuesday: 5-6 miles (hills)
Wednesday: 8-9 miles (steady pace)
Thursday: 4-5 miles (steady pace)
Friday: Rest

LSD Runs (them long Saturday distances...woot!):

- 18-Aug: 10
- 25-Aug: 14
- 1-Sep: 12
- 8-Sep: 16
- 15-Sep: 10
- 22-Sep: 18
- 29-Sep: 13
- 6-Oct: 10
- 13-Oct: 20
- 20-Oct: 11
- 28-Oct: Marathon

I know the last bullet on my LSD list will be here before I know it.The heat has been a killer.

Yesterday, I just called it a day, because it stayed in the 100's until 8pm. Yuck! Today I'm going to muster the 4-5 miles, required per Newb's regimen, with great caution. It's supposed to be another blazing day under the sun.

HR ZONE TRAINING

I think I'm also going to try and weave HR zones into my training. Ultimately it makes sense. No more running quantity, but running quality. I assume improvements will be easier to monitor through HR levels...not just time. I also assume that while HR zone training will benefit the marathon training, it will vastly improve my adventure race training. We'll see...sometimes I drink the Kool-Aid too soon. Here's the idea:

First, you will need to know your resting heart rate. Over the next 3 days record your heart rate first thing in the morning, before you get out of bed. Take an average of those three days. Let's say day one is 48, day two is 50, and day three is 47. Your resting heart rate would be 48.

Next, we will determine your age-adjusted maximum heart rate. Take your age and subtract it from 220. So for a 32 year old the maximum heart rate would be, 188 (220-32=188). Then we need to figure out your heart rate reserve.

Take the 188 (maximum heart rate) and subtract your resting heart rate. (188-48=140). 140 is your heart rate reserve. Now we are ready to put your training zones together.

Example: ZONE 1

• Multiply your heart rate reserve by 40%. (140 x 40%= 56)


• Add resting heart rate back in. (56+48=104)


• This is the low end of heart rate zone 1.


• Multiply your heart rate reserve by 45%. (140 x 45%= 63)


• Add resting heart rate back in. (63+48=111)


• This is the high end of heart rate zone 1.

So heart rate Zone 1 = 104-111.

Use the following percentages to determine all 6 heart rate zones. Zone 2 = 50-55%, Zone 3 = 60=65%, Zone 4 = 70-75%, Zone 5 = 80-85%, Zone 6 = 90-95%.

As an endurance athlete you should spend most of your time training in heart rate zones 3-4. You must push your body into heart rate zones 5-6 for several short intervals or fartleks throughout the week. This will help you to recover quicker during the race when you need to push hard for an uphill section. Do all your recovery days in heart rate zone 1-2.

The method used above is a best guess method and will provide you with a staring point. If you want to really dial in your training zones you need to seek professional help. Your target heart rate training zones are the keys to a success racing and training season.- consult your doctor or trainer before beginning any exercise regiment.

Tomorrow, Hoppe has created a B-more City Spin that will connect a couple cool routes along the Harbor and some watering holes. Should be interesting...sweaty, but interesting.