Cyclists with a "Running" Problem

[SwissVan]

I think this treadmill of mine is going to be great for speedwork... did some hard intervals yesterday in my half our session. Definitely think it's easier to focus on your form and rhythm when the pace/incline/surface is so consistent (and the blaring music helps too).

 

Still buggering around with it, but definitely see some scope for some nicely planned sessions to focus on things I maybe never really thought about too much in the past... climbing obviously the next step too.

Great that you are using it

Apparently you can also Zwift with running on a treadmill.... #justsaying

[Captain Fastbastard Mayhem]

FWIW if anyone's looking for skoene... 

 

Inov8 clearance sale.

 

https://rebelstore.co.za/inov-8-sale#/page/1

[Stretch]

I think this treadmill of mine is going to be great for speedwork... did some hard intervals yesterday in my half our session. Definitely think it's easier to focus on your form and rhythm when the pace/incline/surface is so consistent (and the blaring music helps too).

 

Still buggering around with it, but definitely see some scope for some nicely planned sessions to focus on things I maybe never really thought about too much in the past... climbing obviously the next step too.

You need to try that fitness gauge/test that was posted earlier. I love tests like that .. Just don't have access to a treadmill

[Andrew Steer]

You need to try that fitness gauge/test that was posted earlier. I love tests like that .. Just don't have access to a treadmill

I don't need any tests to gauge my fitness at the moment... give me a couple months though, sounds like fun (or is it one of those bucket next to the treadmill kind of things)

[SwissVan]

I don't need any tests to gauge my fitness at the moment... give me a couple months though, sounds like fun (or is it one of those bucket next to the treadmill kind of things)

This is the time to do the test, when you are well rested.

And then again later when the difference (improvement) will be most impressive....

????

[dave303e]

so who's all running where and what this weekend?

 

We sneaking down to cathedral peak challenge, should be an enjoyable run...

[Andrew Steer]

so who's all running where and what this weekend?

 

We sneaking down to cathedral peak challenge, should be an enjoyable run...

Wanderers 21km slog for me

[SwissVan]

so who's all running where and what this weekend?

 

We sneaking down to cathedral peak challenge, should be an enjoyable run...

Speed training this weekend for me LOL

A 5 k TT at 75% effort on Saturday as part of the local Zuger trophy challenge. Sunday another zuger trophy challenge... a 3.3 km / 290m bike hill climb

 

Edit: or maybe in tri fashion I’ll do them the other way around...

Edited August 23, 2018 by SwissVan

[shaper]

I think this treadmill of mine is going to be great for speedwork... did some hard intervals yesterday in my half our session. Definitely think it's easier to focus on your form and rhythm when the pace/incline/surface is so consistent (and the blaring music helps too).

 

Still buggering around with it, but definitely see some scope for some nicely planned sessions to focus on things I maybe never really thought about too much in the past... climbing obviously the next step too.

Only time I use a treadmill is for speed work intervals as have previously stated as I like the fact that it can be constant speed and I do not have to keep looking at my watch.  Time also seems to go a lot quicker and is not that mind numbing when you are doing workouts.

[shaper]

Shaper, how's the calf?

Injured my soleus, been told to stop running until race day on the 2nd.... bit bummed about it actually as next week is taper week anyway, and especially to pick up an unwanted injury this close, when am actually reducing distance and intensity!!

 

So pulled out of Wanderer's 21km this weekend

 

Back to physio tomorrow for further treatment, at least the pain has subsided but is still tight.

[Andrew Steer]

Injured my soleus, been told to stop running until race day on the 2nd.... bit bummed about it actually as next week is taper week anyway, and especially to pick up an unwanted injury this close, when am actually reducing distance and intensity!!

 

So pulled out of Wanderer's 21km this weekend

 

Back to physio tomorrow for further treatment, at least the pain has subsided but is still tight.

Good luck, the soleus is my nemesis, so I feel your pain.

You've got enough time at least and rest is not the end of the world - don't do anything silly 

[Frosty]

so who's all running where and what this weekend?

 

We sneaking down to cathedral peak challenge, should be an enjoyable run...

Wanderers 10Km, my last 10Km race before I attempt a half marathon.

[Frosty]

Picked this up in a email subscription from TP:

 

https://www.trainingpeaks.com/blog/is-your-fitness-improving-let-these-fitness-tests-be-your-barometer/?utm_source=tpnu&utm_medium=email&utm_content=nonuser&utm_campaign=20180818_weekly_news_nonuser

 

Is Your Fitness Improving? Let These Fitness Tests Be Your Barometer

AUGUST 10, 2018 BY DR. RICK KATTOUF

 

When it comes to “fitness tests” for athletes, I like to first change the way I talk about them. Athletes tend to perform better during an “assessment” rather than a “test.” Sure, it’s just semantics, but when an athlete has a test to perform there is the potential of “failing,” which can cause undue anxiety. In reality, there is no way to fail a fitness test, since we are just gathering, assessing and comparing data. And that is why “Fitness Assessments” have become my choice of words for gauging an athlete’s fitness improvements over time.

When it comes to running assessments, it’s common for athletes and coaches to think that each assessment has to be built around a maximal effort. And while these efforts do have great value, we still want to assess an athlete across the entire spectrum; measuring an athlete’s aerobic energy system/sub-maximal can also provide incredible data. Let’s take a look at a number of assessments that athletes can do at home in order to keep track of your (or you athlete’s) progress. (See Alternate Testing Methods for Cyclists if you’re not a runner!)

Aerobic Run Assessment (Zone 1)

This is an ideal workout for the treadmill. Be sure you are well fueled with carbohydrates, such as an energy bar (plus 20-30oz water), prior to starting this workout. Keep the treadmill flat (0% incline) and run 5 miles.

The key to this workout is to stay in HRZ1 (heart rate zone 1). No matter how slow the pace may be, do whatever it takes to stay in Z1. And if in fact the pace is painfully slow, this tells us a lot. In short, that the heart is having to work hard to move the body, even at a slow pace. And that’s ok! It’s exactly why we are performing this assessment.

Now, always keep in mind the effect of cardiac drift. This means that your HR will increase over time even if the effort/pace stays the same. For example, let’s say your heart rate zone 1 is 131-140 bpm. You do not want to spike the HR up to 140 at the start, why? Because of cardiac drift; remember, your HR will increase over time. If you are already at the top of Z1 at the start of the assessment, there is a very good chance you will have to significantly slow your pace, maybe even to a walk, to be able to maintain Z1. Instead, gradually build into Z1 and stay in the low end/middle of the zone for as long as you can.

Once the assessment is over, upload your data; now the fun begins. Let’s say your average pace was 10:00/mile and your average HR was 135bpm. Ok great, now you have a Zone 1 baseline. This is important when it comes to improving running efficiency and becoming faster, because in the end it’s all a numbers game. If our Zone 1 pace is 10:00/mile, our Zone 4 pace can only be so fast, right? It’s going to be difficult verging on impossible to run a 4:30 mile in Zone 4 if our Zone 1 is a 10:00/mile.

 

What to Look For in a Fitness Assessment

Now here is where it starts to get crazy. As you eat right, work out smart, and continue to perform the aerobic run assessment over time, you will see this Zone 1 pace become a 9:30/mile; then a 9:00/mile; then an 8:45/mile, and so on. Whoa! Do you see what is happening here? Your aerobic efficiency improvements are unreal. You are now running 1:15/mile faster in the same HR zone (Zone 1). Just imagine how much faster Zone 4 can be! Make sense? Your heart is beating fewer times for the same output, which means you can essentially run longer, harder and faster than a less-efficient runner (or your less-efficient past self).

Measuring your aerobic efficiency over time can not only map your progress, but help you set realistic goals. You can also measure you endurance (Zone 2) and tempo (Zone 3) efficiency using the same method. As you start to see your pace/mile get faster in all three zone assessments, watch out! Because your fitness level just increased big time.

 

No Heart Rate Zones? No Problem

Can you still do these assessments if you do not know your exact HR zones? Absolutely. Let’s say that your run threshold pace is 8:00/mile. For the Zone 1 assessment, run this 2:00/mile slower than your run threshold pace (10:00/mile). Then upload your data and record your average HR. In time, you will find that your average HR will decrease. Let’s say your first assessment produced an average HR of 150bpm. And over time, let’s say this average HR becomes 140bpm. Wow! That’s the increase in efficiency we are looking for. Just imagine, you are running the same pace for 5-miles (10:00/mile), but your heart is beating 10bpm less on average.

For a Zone 2 assessment run 1:30/mile slower than your run threshold pace (9:30/mile). And for the Zone 3 assessment, run 1:00/mile slower than your run threshold pace (9:00/mile). (Check out our Quick Guide to Setting Zones if you just want to figure them out once and for all.)

As a follow up to this post, I did the 5-mile evaluation run last night.

 

My zone 1 average pace is 6:46/Km

Note: image of workout won’t upload. Will edit and upload later

 

Given that I’ve only been running since mid-December, I can’t expect too much. This is a start, and something I hope to track monthly to see an improvement in Z1 fitness.

 

Anyone else contemplating this, do your test and see the result. Two friends on Strava have found the evaluation interesting.

[SwissVan]

As a follow up to this post, I did the 5-mile evaluation run last night.

 

My zone 1 average pace is 6:46/Km

Note: image of workout won’t upload. Will edit and upload later

 

Given that I’ve only been running since mid-December, I can’t expect too much. This is a start, and something I hope to track monthly to see an improvement in Z1 fitness.

 

Anyone else contemplating this, do your test and see the result. Two friends on Strava have found the evaluation interesting.

Hi Frosty

Did you do 5 Miles or 5 km and on the road or treadmill?

[Stretch]

As a follow up to this post, I did the 5-mile evaluation run last night.

 

My zone 1 average pace is 6:46/Km

Note: image of workout won’t upload. Will edit and upload later

 

Given that I’ve only been running since mid-December, I can’t expect too much. This is a start, and something I hope to track monthly to see an improvement in Z1 fitness.

 

Anyone else contemplating this, do your test and see the result. Two friends on Strava have found the evaluation interesting.

Have your properly worked out what your zones should be though?

[SwissVan]

Have your properly worked out what your zones should be though?

Jaargh you don’t have to work them out, it’s easy peasy

KISS

 

ZONE 1

Slow enough to make u feel embarrassed when another runner sees you.

 

ZONE 2

Faster than Zone 1 but slower than Zone 3

 

ZONE 3

Something that’s not injured (yet) starts hurting, quivering or cramping. Sometimes these sensations can be delayed by 24hrs. Experience is a wonderful asset.