Bike Gearing RPM’s for Low Gear (LG), Big Gear (BG) and your Choice or Time Trial Gear (TTG)

 
The gearing selection will vary depending upon:

 
Adjust the gearing RPM’s to the above table, regardless of the variables. Stay in the RPM guidelines.

Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.

© Copyright Dave Scott 2010. All rights reserved.

Your legs are burning, heart rate is pounding, breathing is rapid, talking has ceased and you’re all wondering when you can stop. Sounds uncomfortable – well you’re probably experiencing a sudden rise in lactic acid. Physiologists refer to this “point” in exercise where the muscles begin to produce lactic acid as the lactate threshold. Formerly called anaerobic threshold, the term lactate threshold is analogous to your car tachometer. When you reach “red-line”, this is the lactate threshold. Yes, you can cross over the line many times, but eventually you’ll burn too much fuel. Our human engines have the same response. Lactate threshold heart rate (LTHR) can be sustained between 5 minutes for the beginner up to 90 minutes for the world-class athlete. The idea for all cross-training aerobic athletes is to push this LTHR closer to your maximum heart rate (MHR). Typically, at the start of the season, the LTHR is approximately 20 (advanced), 30 (intermediate) and 40 (beginner) beats below your maximum heart rate. As your fitness improves, LTHR may go up 6-10 beats during the year. More importantly, your speed at LTHR will improve throughout the year. Simply, your efficiency improves around LTHR. Elevating LTHR is the key ingredient to a stronger triathlete and a more efficient Silverman.

As you begin to elevate the intensity, lactic acid levels begin to rise as you near LTHR. Simply, some of the muscles are not as efficient as others and begin to produce lactic acid before LTHR. Therefore, the training stimuli to elevate your LTHR economy is a heart rate range around LT This is good news for all of you. In the LTHR workouts, I have integrated a blend of the three heart rate levels of LT (see chart). Depending upon your fitness level, the mixture of LTHR levels and the type of LTHR workloads are varied during each training season.

Physiologists determine LTHR by administering a sub-maximal stress test. Measuring workload, perceived exertion, ventilation and blood lactate, LTHR can be determined. Throughout my coaching years, I test all of my athletes using a non-invasive or field test. Testing LTHR once every three weeks in all of the three sports assists in evaluation of training objectives and establishes heart rate zones. These LTHR tests will be implemented into your workout program depending upon your ability and goals.

Understanding your heart rate zones creates another evaluation tool in your training routine. If you have never used a heart rate monitor and I still haven’t convinced you to try one – that’s ok. Perceived exertion (PE) and speed are the other two tools in providing feedback. Intertwining the three training variables, HR, PE and speed will allow you to totally monitor and evaluate your program. Now, back to heart rate.

There are six heart rate zones that you’ll use in monitoring your intensities. Following is an overview of the six zones.

Maximum Heart Rate (MHR) is the highest heart rate that can be attained during a short (3 to 7 minute) exercise period. Strength, power and motivation play a key role in elevating your MHR. MHR may vary 20-30% between similar sex, age, and fitness levels of two athletes. Simply it is not an indicator of fitness. However, it is important to try to elevate the anaerobic power of all athletes. As your anaerobic capacity and technique improves you may see a slight increase in MHR. I do not believe it is important to actually determine MHR. Why kill yourself on one effort when it’s not the true indicator of fitness.

Aerobic Capacity – commonly known as your maximal oxygen uptake or V02 Max.. VO2 is measured in ml/kg of body weight. The easiest way to elevate your Max V02 is to lose body weight. The leaner the machine, the easier it is to transport and circulate 02,. During aerobic capacity exercise the common symptoms are labored breathing, tingling of the arms and legs, acute concentration and an extremely high heart rate. This V02 intensity has a finite capacity during an intense exercise session because the physiological requirements are quite demanding. It is a helpful indicator of aerobic potential, but not the best indicator. (Lactate threshold heart rate is #1). The physiological advantage of a high V02 is that your heart will pump a larger volume of blood per beat, called the stroke volume; getting more oxygenated blood to the working muscles. It is one of the key ingredients to “super” aerobic fitness. Developing speed endurance, which stresses the aerobic and anaerobic energy systems is aerobic capacity exercise. In fit athletes, the aerobic capacity HR is typically 4-10 beats below your MHR and commonly 4-12 beats above your lactate threshold HR.

Lactate Threshold Heart Rate (LTHR) – (Refer to narrative above)

Aerobic H.R. – The greatest stimulus in establishing and maintaining your aerobic “plumbing” is training in the aerobic zone. Ideally, the body should not produce any lactic acid (or very low levels) in the aerobic zone. This conserves muscle glycogen. There is a heart rate “gap” between LTHR and the aerobic zone. Stay out of it during training! Training in this zone depletes muscle glycogen stores and does not elevate aerobic efficiency. (see chart) The aerobic zone is approximately 20 beats below LTHR.

Cruise Zone – This is typically used for light exercise. Quite often after a long session or more intense LT workout, exercising in the cruise zone is ideal. The benefit aerobically is still beneficial in the cruise zone. Cruise intensity will enhance aerobic plumbing but more importantly allow a psychological reprieve from training. Additionally, this zone is used during recovery between hard anaerobic endurance, V02 and anaerobic power repeats. This zone is approximately 30 beats below LTHR. (Humidity will dramatically slow the descent.)

Recovery, Warm-Ups & Cool-Down Zone – Self-explanatory. Allowing your body during warm-up to elevate the skin and core temperature typically takes 8-15 minutes. The warm-up should reach 40 beats below LTHR before beginning any higher level exertion. Frequently on slow recovery sessions of 15-30 minutes a recovery zone HR assists in flushing by-products from your system. Lastly, when cooling down to a stop, allow your HR to drop into this zone.

Heart Rate Zones

¹An easy way to approximate and remember your heart rate zones.

²LTHR = Running LTHR is typically 4-8 beats higher than cycling and swimming is another 4-8 beats lower. This varies for each individual based on level of fitness and background in each activity. Therefore, it is vital to establish LTHR for all events. I use LTHR “pace” or speed in swimming and rarely use HR.

Lactate Threshold Heart Rate Zones

³As the season progresses, your ability improves in re-synthesizing lactate and tolerating repeated doses of lactic acid. The three levels of training for LTHR shifts from 12 below to 3 above in early season to 10 below and 5 above during the competitive season.

Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.

© Copyright Dave Scott 2010. All rights reserved.

Exercise Intensity Evaluation

Perceived Exertion (PE) is a measurement “tool” that all athletes can use to measure and objectively evaluate their performance. The tools that are used by the athlete evaluate the athlete’s performance based on effort and workload. These cues are based on the perceptions or feelings of intensity.

Initially these will be subjective. However, over time the athlete’s insight combined with cross-referencing PE with heart-rate, speed or power – will become objective.

The simplest form of PE evaluation is to record a number based on a scale of PE intensity. For example, if an athlete runs 5 miles and the effort feels moderate, this can be recorded on the log. As an athlete’s experience broadens, they may integrate multiple components of exercise both subjective and objective including:

Tuning into your senses, including muscle ache, heart-rate, breathing (respiration or ventilatory rate), are all physiological and psychological stimuli that determine your perceived exertion (PE). The ability to precisely project, target and comprehend your effort can be acquired by noting your PE after your sessions. The power of gauging perceived exertion can be readily adapted to your routine. Simply how does the exercise feel? This is the objective of using the PE scale. It has direct correlation to the following:

1. Length of workout
2. Intensity of workout
3. Training background
4. Fitness Level
5. Body size
6. Temperature and humidity
7. Psychological and emotional well being

The “tools” that we selected in training, enable you to quantify and evaluate your training program.

On the following page there are two scales for PE – Borg Scale (6-20) and a Modified Scale (1-10). Originally, the Borg Scale (6–20) was correlated to heart rate intensity. The Modified Scale is a simpler version of the Borg Scale. Athletes may find this scale to be more user friendly. Unfortunately, the scale did not account for individual variations in heart rate ranges. Therefore, HR needs to be determined for each individual and then integrated with the PE scale. Distinguishing the physical sensations of the workout will allow an objective and meaningful “feel” for each workout. Making a mental note and an entry into your log will provide ongoing evaluation.

Perceived Exertion Scale for Cycling and Running

HR Ranges – Lactate Threshold

LT Swim Economy – Speed
(Based on 100 yard pace)

 
LT Bike Economy – Speed

 
Looking at your bike speed, this chart denotes the relative increase in speed above aerobic heart rates. (i.e., at LT Level 1 an athlete will ride .8 to 1.3 mph faster than their aerobic speed.)

 
LT Run Economy – Speed

 
This chart shows the speed increase at LT Levels (1-2-3) in relation to an athlete’s aerobic speed per mile. As an athlete becomes more economical, they will have a broader spread in time between aerobic speed and LT Level and speed.

Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded.

© Copyright Dave Scott 2010. All rights reserved.

General Description of the Workouts

During your preparation, the training programs incorporate a wide spectrum of progressive training protocol leading up to your race. Development of your aerobic foundation is the fundamental backbone of all the programs. However, depending on your ability, and your program selection for your event, key markers set are implemented and will provide an assessment of your progress. These marker sets are integrated at regular intervals within each cycle. Recording your total distance, perceived exertion, heart rate, speed or power will give you several tools to evaluate and critic your progression.

There are also periodic tips inserted within your program. These include: biomechanics, nutrition, tapering, and overall race preparation.

Understanding the Workout Jargon

When you receive your daily workouts there will be a set design of the session. Each workout will begin with a prescribed warm up of 6 – 12 minutes. For the competitive athlete you may insert a warm up routine that has worked for you in the past. The second listing within the workout may be a progressive short set leading into the main set. The main set will indicate total time or distance along with the workout intensity. Additionally, if the main set is a series of repeats it will also indicate the rest interval (RI) between the repeats. In the longer sessions a second set will be included. I did not include a cool down session or time period at the end of the workout. Please include a 5 – 10 minute cool down.

Within each of the workouts there are notations for each discipline. Following are the specific abbreviations.

Heartrate (HR) – heartrate is implemented in the workouts to determine specific training workloads. For example, after the main set there may a notation that either indicates; aerobic (A), level 1 of your lactate threshold heartrate (L1), level 2 (L2) or level 3 (L3). Please see the attached heartrate information sheet for further descriptions.

Speed – speed is indicated on several marker sets to record your actual training pace or speed. For example, pace per mile in running, miles per hour in cycling, pace per 100 yards or meters in swimming. Perceived exertion (PE) measures an objective workload based on a 1 to 10 PE scale. I have included this in a separate attachment.

Power – measures average and peak wattage. Power meters can be integrated with HR, speed, PE, and overall time or distance.

Marker Sets (MS) – are test sets that will be included throughout your cycle. The sets allow you to evaluate your progress by comparing heartrates, workloads, sendoff, repeat times, speed, perceived exertion and power. The sets will vary from straight sets to repeat sets with an infinite variety of physical and metal inter-play. Marker sets are the true predictors of your potential race performance.

Main Set (M) – this indicates the key set of the session. All the variables indicating workload will be noted. The main set comprises 40-80% of the entire workout.

Second Set (SS) – is a shorter set typically following the main set. It may include specific details on workload and/or technique work.

Swim

Bands – circular rubber tubing (i.e. from a mountain bike tire) approximately 10-12 inches in diameter and 1-2 inches wide. This is placed around your ankles in a figure 8 to stop all kicking and forces the athlete to concentrate on the ‘front end’ of their free style. Bands keep the head and neck in a neutral position allowing the hips and feet to rise upwards. Additionally, using the bands requires a faster catch on the front end of the stroke ultimately teaching the athlete how to set their elbow properly.

Paddles (Pads) – enhance stroke technique by concentrating on subtle wrist flexion, setting the elbow, forearm pressure and hyperextension of the wrist at the finish of the stroke. Paddles also increase the muscular load throughout the stroke cycle.

Buoy - pull buoys are placed between the upper thighs allowing the feet to drag and simultaneously keeping the hips elevated. Triathletes love buoys because their hips ride high and require less exertion. I will recommend them occasionally.

B&B – band and buoy are worn together to provide slight hip elevation and increased drag.

R.I. – rest interval between repeats.

Send Off – some of the advanced sessions indicate a send off time. This includes the exercise time plus the rest interval and indicates when you will begin the next repeat. i.e. 6 x 50 on 1 minute. If you swim the 50 in 50 seconds, you will have 10 seconds R.I. before leaving on the 1 minute send off.

FR (freestyle) - the workouts will predominately be freestyle.

CH (choice stroke) – this is your choice of stroke inserted on select main sets.

BK (backstroke)

BR (breaststroke)

Fly (butterfly)

TB (tennis balls) – held in each hand during specific swim sets. The TB’s heighten the nerve endings on your palms. Returning to freestyle your hands will develop a better feel for the water.

BK Flutter – teaches the athlete to kick from the hips, extend the knee at the completion of each kick, and maximize the pressure on the surface of your foot. Proper form requires full arm extension with fingers interlaced or fingers holding a kick board with your thumbs on the surface.

Desc – descending the set or repeat. i.e. 6 x 50 desc. 1-3 & 4-6. Each 50 is progressively faster by 1-2 seconds. The 3^rd and 6^th are the fastest. Repeats 1 & 4 are the same speed,

2 & 5 same, 3 & 6 same.

Bike

VG – variable gearing enhances muscle recruitment by including workloads in the gears that you do not necessarily favor. Variable gear changes during a race allow your body a subtle change in workloads and ultimately result in improved economy. VG is implemented throughout your training program.

Variable Gearing includes 6 gear choices and the revolutions per minute.

• LG – low gear seated = 95-110 rpm
• LG standing = 80-86 rpm
• BG – big gear seated = 56-64 rpm
• BG standing = 60-68 rpm
• TTG – time trial gear seated = 86-96 rpm
• TTG standing = 68-76 rpm

Hill – The ideal grade is between 3-5% for developing and fitness athletes and 4-8% for competitor athletes. All hill sets will need to be adapted to your “hilly” terrain. Overpasses work fine!

Run and Bike

Pickups (PU) – are segments of 10 seconds to 1 minute. Run pickups are at 5K to 10K race pace or slightly faster.

Bike pick ups start in a lower gear (higher rpm) and shift up to your time trial gear as the segment progresses. For example, a run pickup of 6 X 30 seconds with a rest interval of 1 minute is done as follows:

Run for 30 seconds increasing your turnover throughout the 30 second segment. Jog lightly for 1 minute and repeat the effort. Leg turnover is the key element of these short sessions.

Bricks – there are two forms of bricks, run-bike-run, and bike-run-bike. These are included in the triathlon programs as a marker sets.