Weekly News Update 02/06/02

Weather has warmed up locally but the running surface is still quite tricky so be careful and watch your step unless you want to be sidelined with a winter injury. Last week I talked about riding that indoor bike trainer and how you can get a good inside workout. Just to keep yourself honest you may wish to check your heart rate manually or with a monitor to make sure you are getting in a good workout. Many people go either too hard or too slow and you should note that your max heart rate on the bike is substantially less than running.

If you have not got a good feel you can take your max run heart rate and multiply by .9 to get the max on the bike, or use a Canconi (sp?) method in the spring to actually work it out. Then you use that new max heart rate and your resting rate to determine the 40, 60 and 80 percent intensity levels for the bike.

Example: Running Max Heart Rate is 185 (220-Age or test determined), Resting is 52 beats

185 *.9 = 167 Bike Max HR, then subtract resting rate to get the differential

Example 167 - 52 = 115 beat differential

80% = 92 beats, 60% = 69 beats and 40% = 46 beats

Now add back the resting rate to get the ranges

40% effort is 98 beats, 60% effort is 121 beats, 80% effort is 144 beats

Take care out there and remember to think Blazn Fast!

Race Reports

This weeks Training

Long run week is over as we continue to build the base for spring and summer races. Hopefully everyone was able to nudge that long run up in duration by just a notch.

This week is STRENGTH week, everyone should look to increase the quad strength. Triathletes should make sure you get in good bike time to build the quads and the runners should do at least one hill workout this week to build up that strength which will later help with speed. 

Use the new members log area to track your training and lets see how many make it this week.

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