Podcasts about lthr

In our second episode, we discuss Zone Two training! Zone 2 running is very popular right now - so what exactly is it? We take a deep dive into zone 2 training, including: - the science of zone 2 training - how to implement zone 2 training into your running - factors affecting your heart rate on runs - heart rate training for runners and how to calculate your heart rate zones Lactate Threshold/Friel Method: For this method, run a 30 minute time trial (as far as you can in 30 min!) after warming up. Wear a chest strap to record your heart rate. Your average heart rate in the final 20 minutes is your lactate threshold heart rate (LTHR).  Zone 1: Less than 80% of LTHR Z2: 80–88% of LTHR Z3: 89–95% of LTHR Z4: 96–99% of LTHR Z5: 101%+ of LTHR Seiler Method:  Zone 1: 55-72% MHR Z2: 72-82% MHR Z3: 82-87% MHR Z4: 87-92% MHR Z5: 93-100% MHR Polar Method:  Zone 1: 50-60% MHR Z2: 61-70% MHR Z3: 71-80% MHR Z4: 81-93% MHR Z5: 94-100% MHR Laura and Amanda bring over 20 years of coaching experience and expertise shared in thousands of articles, with the goal of helping you train smarter, not harder. You can contact us with questions, listener comments, or topics for future episodes at: @runtothefinish @lauranorrisrunning email: podtreadlightly@gmail.com

Auckland Marathon 2022 was set to be my best marathon. My training had gone perfectly. Probably my best ten-week block of training EVER. I don't think I missed a workout, and that wasn't through being super addicted to training. I loved every run and only began to feel tired in my last ‘training' week before my taper (3-weeks from the race). I felt like I had a system that was working.What did my training look like?After building back from Covid, I did two major blocks of training. Each block was three weeks, with a one-week recovery in between. Each week was about 650 TSS (training stress), 9hrs, 120km, 1000m elevation. I did a midweek threshold workout and a weekend marathon tempo workout each week. The rest of my runs were easy, mainly off-road and hilly.I specifically made a point to slow my easy runs, which greatly impacted the quality of my workouts and my day-to-day recovery. For reference, most of my easy-aerobic runs were around 4:30-5min/km, 80% LTHR, 80% FTP. Last year, in building up for the Tarawera Ultramarathon, I realised that when my weekly training load is over 100km/wk or 8hrs/wk I can't run my easy-aerobic runs at the top of my zone 2 (85-88%). Otherwise, I struggle to recover from the big weekend workouts. You can follow me on Strava to track my training.Marathon WorkoutsI did four marathon-specific workouts, the biggest being 30km @ target marathon power three weeks out from the race. I ran the last 10km at the top end of my goal power, averaging 3:35min/km and heart rate staying in zone 4 (sub-threshold). I felt great. It gave me a lot of confidence that I could run in the low 2:30s come race day. Race WeekMy 2-year-old son gets gastro on Tuesday (race is Sunday), and then my wife gets the bug on Thursday. I felt fairly average from Wednesday but never appeared to have contracted the bug. The day before the race, I felt like a truck had hit me. I told Emma how disappointed I was that I wouldn't be able to race to my potential. However, that afternoon, I felt 100% times better and thought I had finally experienced that taper-week bounce. Race morning, it was pouring with rain, and I mean torrential rain. I couldn't find my car key, and then I lost my hotel key. Honestly, it felt like the world didn't want me to do this race.Process GoalsI felt so bad the days leading into the race that I made a point to write out non-outcome goals that would make the race a success. Expressing myself, having fun doing what I love, and being proud of my effort were the key goals I put together. Once I had these goals in place, I felt I lot better about running a race in which I may not be able to perform to my physical potential. The RaceI had my watch on 5km laps with my screen showing lap power, lap pace, real-time HR, and real-time power, which gave me a good average of what I was doing rather than looking too much into each km or mile. I'll break down my race in each of these 5km segments.Read the full blog - https://www.drwilloconnor.com/blogFollow me on Instagram (DMs welcome) - https://www.instagram.com/drwilloconnorStalk my training on Strava - https://link.drwillo.com/strava-profileLinks and resources to help your running.1. Steal my formula for smashing mind-blowing running PBs FOR FREE! https://link.drwillo.com/stealmyformula2. Buy one of my $59 DONE-FOR-YOU Training Plans. https://link.drwillo.com/leadtrainingplans3. Head to https://link.drwillo.com/reigniteyourrunning to apply for my group coaching program that hands intermediate runners the advanced level, personalised and scientifically-backed ‘here's how you do it' repeatable runner's road map, so they can master the workout ‘why,' consistently increase speed and leap towards their next PB in record time.

“El secreto de correr más rápido es correr más distanciaâ€. Esta es la filosofía que nos presentan Arthur Lydiard y Matt Fitzgerald. La regla 80/20 del running se trata de correr el 80% de tus sesiones a una intensidad baja y el 20% a una intensidad alta. Te invitamos a que escuches el episodio completo por medio del reproductor a continuación o el de la parte inferior. Ambos son enlaces directos al audio donde puedes escucharlo vía streaming. Sin embargo, la mejor manera de consumir el contenido es suscribirte al podcast de running en español totalmente gratis.  Ya sea en iTunes o en uno de los cientos de directorios disponibles para Android incluyendo: Podcast Addict , TuneIn Radio, iVoox y Stitcher. Repetimos, es totalmente gratis. Una vez estés suscrito, descarga el episodio en una red Wifi y tendrás disponible el episodio para ser escuchado cuando quieras y donde quieras sin utilizar un solo mega de tu plan de internet.   Historia de la regla 80/20 del running. En las olimpiadas de Roma en 1960, el entrenador Arthur Lydiard se destacó entre sus colegas por sus resultados. En total, 17 de sus atletas lograron medallas. Esto causo mucho interés por sus métodos. Entre ellos, Lydiard recomienda manejar un entrenamiento con alto volumen a baja intensidad y el 20% restante con alta intensidad. Sin embargo, vale la pena recordar que la regla 80/20 del running no es algo exclusivo. La raíz original de esta regla fue establecida por Vilfredo Pareto, quien lo enunció por primera vez en su «Cours d’économie politique» de 1896. Desde ahí, este patrón se ha extrapolado a diferentes áreas incluyendo: Productividad, ingresos, béisbol y running, entre otros.   Validez de la regla 80/20 del running. Actualmente, muchos de los atletas élite siguen entrenando con la modalidad recomendada por Lydiard. Es normal que atletas manejen semanas de 160 kilómetros y respeten la sugerencia de hacer solo el 20% de sus entrenamientos a alta intensidad. Incluso, un libro que fue publicado en el 2014 por Matt Fitzgerald, confirma la validez de esta modalidad de entrenamiento. Recordemos que cuando hablamos de running, una persona puede controlar dos variables: Volumen e intensidad. De acuerdo a esto, un runner puede tener cuatro tipos de entrenamientos: Poco volumen – Baja intensidad Poco volumen – Alta intensidad Mucho volumen – Baja intensidad Mucho volumen – Alta intensidad. Según múltiples autores, la diferencia más grande entre un atleta élite y un aficionado es la intensidad en que corren sus sesiones suaves. Un élite corre el 80% de sus entrenamientos suaves y el 20% duro. Un runner aficionado suele repartir sus sesiones en un 50% suave y 50% intenso.   Zona X. Para lograr éxito con la regla 80/20 del running es necesario no solo hacer el 80% de los entrenamientos por debajo de la zona cardíaca # 2, pero evitar a toda costa la «Zona X». La zona X es definida por Fitzgerald como aquella zona en la cuál estás entrenando demasiado fuerte para ser una sesión regenerativa o de recuperación. Pero demasiado lento, para ser llamada una sesión intensa en la cual se busca hacer trabajos de umbrales en el Vo2Max. Según Fitzgerald, esta zona X se encuentra entre el 90 y el 95% de tu ritmo cardíaco máximo. No es ni zona 2 ni zona 3. Adicionalmente, Fitzgerald nombra la zona Y, que también resulta inútil, pero no tan dañina como la X. La zona Y es el punto intermedio entre la zona 3 y la zona 4.   Calculadora de zonas. Como lo dijimos en el episodio, si el tema de ritmo cardíaco es nuevo para tí, te recomendamos escuches el episodio # 35. Allí, explicamos pausadamente qué es y cómo implementarlo. Para incorporar la regla 80/20 del running a tus entrenamientos es casi obligatorio un monitor de ritmo cardíaco. Una vez lo tengas, lo siguiente es ingresar el resultado de una prueba de campo en esta calculadora que proviene del autor Fitzgerald. Esta prueba calcula lo que él llama tu ritmo cardíaco de «Low Threshold» o LTHR. Prueba de campo. Esta prueba de campo parece un poco difícil cuando la lees por primera vez, pero no es tan complicada como parece. Busca una caminadora (banda) que puedas programar a 1% de inclinación o un terreno plano que sea bueno para correr rápido. En caso que no lo hagas en la banda, ten a la mano algo para medir distancia, tiempo y ritmo cardíaco. Una pista estándar de 400 metros es ideal. Aseguráte de estar descansado y no haber hecho ningún entrenamiento fuerte 1 o 2 días antes. Empieza con un trote muy suave por 10 minutos. Luego, empieza a correr a la velocidad más rápida que creas que puedas sostener por 30 minutos. La idea es que mantengas ese ritmo por todos los 30 minutos y evitar desacelerar en el final. Cuando completes 10 minutos de correr rápido, escribe el ritmo cardiaco que estas experimentado y la distancia que has completado. Continua corriendo a la misma velocidad sin parar por 20 minutos adicionales. Cuando completes los 20 minutos restantes de carrera rápida, registra nuevamente tu ritmo cardíaco y distancia completada. Ahora, suma el ritmo cardíaco que registraste al final de los 10 minutos (ZC-1) y el ritmo cardíaco que registraste al final de los 20 minutos (ZC-2). Una vez tengas ese número, divídelo en 2 (LTHR). Ese número que obtienes es tu ritmo cardiaco «Low Threshold». Ingresa ese número en la calculadora que enlazamos arriba para calcular todas tus otras zonas.   Recomendaciones para adoptar entrenamiento 80/20. Al inicio es difícil correr más lento de lo que tu crees es lento. Para lograr entrenar bajo la regla 80/20 del running, es necesario tener paciencia. Mientras logras perfeccionar correr en la zona 2, tus ritmos seguramente serás muy lentos. Pero poco a poco, verás que vas a poder correr más y más rápido sin pasar de la zona 2. En el episodio hablamos de estas recomendaciones: Mantente alerta porque puedes distraerte y aumentar el ritmo sin notarlo. Romper el hábito de presionarte en tus entrenamiento toma tiempo, sé paciente. Sal a correr con una persona que está apenas iniciando o tiene un nivel inferior al tuyo. Aunque difícil, puedes adoptar una ciclo de entrenamiento de 9 días, en vez del semanal. Correr más lento necesita interiorizarse tanto en la mente del corredor como en su cuerpo. Adopta la regla 80/20 del running, pensando siempre que así obtendrás mejores resultados. Incluir 1 o 2 días de jornada doble. Trote suave en la tarde después de la sesión fuerte de la mañana.   Consecuencias de no entrenar con la regla 80/20 de running. El problema con el entrenamiento que divide 50/50 las sesiones fuertes y suaves es que pareciera que no tuviera efectos negativos. Sin embargo, según Fitzgerald, este patrón causa directa o indirectamente tres consecuencias a largo plazo: Lesiones. Debido a que no te recuperás 100% antes de hacer el siguiente entrenamiento duro. No hay progreso. Lesiones impiden correr más distancia. Esto va directamente en contra de la filosofía de Lydiard «El secreto de correr más rápido es correr más distancia». Estancamiento. Se graba en la memoria muscular el ritmo de la zona X. A la hora de competir, no puedes abandonar este ritmo habitual ni te puedes exigir.   Libros recomendados En el episodio mencionamos dos libros. Uno que no tiene nada que ver con running, pero hace referencia de la regla 80/20 de Pareto. Su nombre en inglés es The 4-Hour work week, (La semana laboral de 4 horas). Adicionalmente, mencionamos el libro de Matt Fitzgerald, 80/20 Running. Run Stronger and Race Faster by Training Slower.   Suscripción gratuita al podcast. Aquí están ambos enlaces para Android y iOS Apple. Sin embargo, si prefieres utilizar los reproductores integrados a la página, ponemos a tu disposición el de iVoxx en la parte superior y otro aquí en la parte inferior. Aquí está el calendario completo de todos los episodios que tenemos al aire hasta el momento.       The post TP057: Regla 80/20 del running. Correr más distancia para mejorar velocidad. appeared first on Trotadores.

1) When can I start training hard again? Coming off my peak race and my body doesn't feel right. What should I do?   2) Training for a Fall Half Marathon, do I still need to swim and bike in my run preparation?   3) When doing a Tempo Run, do you use Heart Rate or Pace? Which one will be your limiter, LTHR or LT Pace?

The worst part about the end of February? We've had months and months of winter, with more grimly cold and slushy weather to come. But the best part about February is that boutique outdoor retailers like Huckberry are now putting a ton of cold-weather gear on sale, while you still have plenty of wet, chilly, or windy weather to enjoy it. Here are our picks from Huckberry's winter clearance sale. Once upon a time, you had to buy pants for working and pants for playing.

In this episode we follow up on the holiday season, find out that Wes got hitched. Complain about how much we ate and drank, as well about the freezing Ohio weather. We move on to a brief chat about water bottles, before beginning a ranty discussion about Chris Froome and his recent testing mishaps and the whirlwind of drama that has ensued. Finally we review and revisit the LTHR testing done just before the holiday with the guest of the previous episode, Michell Slawinski of Summit Multisport.

• Everesting Attempts • Is a decline in LTHR bad? • How to use heart rate most effectively • Advantages and disadvantages of smart trainers • Are speed sensors useful if you have a GPS? • Training blocks for cyclocross racers • How to incorporate racing into your training plan • How to balance training stress and recovery • What's the difference between rest and recovery? • How to adjust your training plan for aging athletes • Which supplements should you use to aid recovery? • Recovery tips • How to make the most of your rest days

Welcome to Episode #85 of the Kelownagurl Tris Podcast! In this episode, I talk about the new Daily Mile iphone app - Electric Miles, my new Facebook Group - KG Tris Podcast Listeners, the Amazon Affiliates program, more on Gripons and Stabilicers, vegetarianism, and we hear an update from Kelownaguy! To download Episode #85 to your computer, click here. Email, Voice Mail, Race Reports, and Links from: Tim from Maryland Jennifer W from Vancouver Jeanne B Joe Friel's Blog post about Lactate Threshold testing LTHR = Lactate Threshold Heart Rate Run Zones Zone 1 Less than 85% of LTHR _____ Bike ZonesZone 1 Less than 81% of LTHR Zone 2 81% to 89% of LTHR _____ - _____Zone 3 90% to 93% of LTHR _____ - _____Zone 4 94% to 99% of LTHR _____ - _____Zone 5a 100% to 102% of LTHR _____ - _____Zone 5b 103% to 106% of LTHR _____ - _____Zone 5c More than 106% of LTHR >_____ Erik's Blog "After the Storm" Gear Reviews Coming soon - Pearl Izumi trail shoe reviews! Workout Song Clips of the Week: The News - Jack Johnson Please feel free to leave me a comment, send me an email, or leave me a review on itunes! Here's a link to the show on itunes. Remember: It's never too late to be what you might have been! ~ George Eliot Email me: kelownagurl@gmail.com Website: http://kelownagurltris.blogspot.com Thanks for listening!

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode In this December 29, 2009 free audio episode: which exercises actually work for your abs, working out when you're sore, excessive sweating, hamstring injuries, fat burning enzymes, and whether swimming pools are actually healthy. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback.  ---------------------------------------- Listener Q&A: Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com. Listener Christine asks: "I recently read that traditional abdominal exercises like crunches can put strain on the hip joint and lower back, and they aren't really good anyways since the abdominal muscles are really for stabilization, not for moving the sternum closer to the pelvis. Also a lot of those exercises seem to use the hip flexors instead of core muscles. I noticed in your core exercise video you don't do any crunches. Can I ditch the traditional crunches and ab machines at the gym and still get nice definition & core strength if I follow a routine like the one in your video?" Listener Patrick asks: "I started the Tri Dominator program this week and kicked it off with Superset Series I. I tried to follow "pick a weight that puts you almost to failure by the last rep" advice, a dumb move when you haven't squatted in a year. Needless to say I've been very sore and stiff ever since. I could only grind out a 30 min TT compared to the prescribed 40 min TT for my bike LTHR test and didn't work out at all yesterday. I was just wondering 3 things: 1) Was my LTHR test accurate? 2) What should I do workout-wise until my quads and glutes stop hating me? 3) What should I change, if anything, in the weight room to prevent this from happening again? Become a big fan of the podcast. Thanks for everything you do." Listener Eric asks: "When I work out, I sweat – I mean I sweat a LOT…buckets if you will.   After a long spin or a high intensity training effort, I am drenched to the point that it looks like I went for a dip in the pool in my tri top/bottoms.  I have figured out my needs for hydration in ½ iron races, marathons, etc., however, I sure would like to be less sweaty while engaging in the sports I love and while training for them.  I have heard of runners soaking their feet in Epsom salts the night before a race in order to keep their feet from sweating too much the next day – would a viable solution be for me to draw a bath mixed with Epsom (or magnesium) salts and soak my entire body?" Listener Andy asks: "Do you have any recommendations for how to train around a nagging hamstring? Should I focus on just the swimming for a month or swimming and biking but long endurance workouts in the pool and long small chain ring rides on the bike? I'm in no rush as far as my first Ironman event although I would like to start your program soon and have Ironman Canada at the end of August as my goal. It pains me mentally to have this hammy problem because the run will be the difference for me in qualifying for Kona or not. Right now swimming 2.5 miles in about an hour is not a problem and I don't think a 5 hour bike will be a problem either...its really that sub 3:30 marathon that is my weak spot...thus the frustration in not being able to focus my training around the run. I guess I'm looking for what you think will be the best ways to improve fitness right now as I try and let this hammy heal. The hammy is not serious right now...just slight discomfort if I try and go hard...which is why I haven't...so I still haven't wrecked anything to where I need a couple months off or anything." Listener Arturu asks: "Hey Ben. I am a fitness professional and I recently came across your  website about six weeks ago. I have been  consuming as much of your  info as possible. I pride myself on the never ending hunger for new  ideas and theories on training and diet for my clients. I just got  your video and I was wondering if you could go a little more in depth  about not eating two hours before bed and then sleeping eight hours  and then going another hour plus exercising without food. That is  eleven hours. Would you not be at a catabolic state at that point?" Listener David asks: "I briefly skimmed through some internet blogs and read one on dangers lurking in the swimming pools. Most triathletes visit these pools quite often.  I didn't have much time to read the entire blog thoroughly It said something about how organic material such as hair, skin, dried sweat and urine reacts with chlorine to produce some bad stuff, something called disinfection byproducts (DBPs).   Can you look into this and see if this is something pool swimmers should take caution towards?  Thanks." In my answer to David, I reference this article from the New York Times. For  the next 4 weeks, the podcasts from Ben Greenfield Fitness will primarily focus on "Listener Q&A's", due to Ben's undertaking of a huge triathlon-focused side project that is going to bring you over 12 free live teleconferences with triathlon pros and coaches over the next 6 weeks! For more information on that project, and to stay in the loop on what's going on with that project (called the Rock Star Triathlete Academy) simply go to http://www.rockstartriathlete.com. ----------------------------------------