HR training and purposeful training - Triathlon Week

09-03-2007, 01:56 AM

I have been running since last fall and really want to learn better the
science behind my training regimen. Here is my understanding and I would
like your feeedback:

- You start with a maximum HR
- Based on your MAX HR, you have zones and within each zone, different types
of enegy are used as fuel
- Endurance athletes train their bodies to use fat as the primary fuel
source for most of their event sice fat is the most efficient fuel source
- You start by having a good training base with lots of very slow long runs
to build more capillaries
- With some continued base training, you increase your anaerobic threshold
by adding speed work
- Speed work helps to push your anaerobic threshold to a higher HR so you
can stay in your aerobic fat-buring zone longer, thereby being more
efficient

Does that sum it up?

I'd love to hear your feedback and web page and book recommnedations.

Many thanks!

09-03-2007, 01:56 AM

Almost, yes the primary source of fuel is fat but it is not the body's
most efficient fuel. Carbohydrates are the most efficient, this is
burned during aerobic activity. This can only be done for very short
periods of time. And yes, triathletes spend most of their time
training to increase the efficiency and power of their anaerobic
threshold. They only want to dip into those Aerobic/Carbohydrate
stores in crucial moments. As far as fatburning zone that is your
anaerobic where your body is burning fat at the cellular level.

When the body switches from anaerobic to aerobic it is by-passing the
external oxygen phase. Anaerobically, your body uses the oxygen taken
from your lunges to burn fuel. Aerobically, it skips this process and
pulls straight from the oxygen already supplied in the blood stream.
Since this source is limited, it can only be done for a short period
of time. Hope this helps. I'm fairly new to all this tri-stuff and
love getting information so keep the info flowing.

Don't forget to train your weakness and good luck.

On Apr 16, 3:31 pm, "Paul" <[Only registered and activated users can see links. ]> wrote:
> I have been running since last fall and really want to learn better the
> science behind my training regimen. Here is my understanding and I would
> like your feeedback:
>
> - You start with a maximum HR
> - Based on your MAX HR, you have zones and within each zone, different types
> of enegy are used as fuel
> - Endurance athletes train their bodies to use fat as the primary fuel
> source for most of their event sice fat is the most efficient fuel source
> - You start by having a good training base with lots of very slow long runs
> to build more capillaries
> - With some continued base training, you increase your anaerobic threshold
> by adding speed work
> - Speed work helps to push your anaerobic threshold to a higher HR so you
> can stay in your aerobic fat-buring zone longer, thereby being more
> efficient
>
> Does that sum it up?
>
> I'd love to hear your feedback and web page and book recommnedations.
>
> Many thanks!

09-03-2007, 01:56 AM

Are you saying that the body can operate aerobically for only short periods
of time and anaerobically for longer periods to of time?

"TriVortex" <[Only registered and activated users can see links. ]> wrote in message
news:1176796433.603443.33060@l77g2000hsb.googlegro ups.com...
> Almost, yes the primary source of fuel is fat but it is not the body's
> most efficient fuel. Carbohydrates are the most efficient, this is
> burned during aerobic activity. This can only be done for very short
> periods of time. And yes, triathletes spend most of their time
> training to increase the efficiency and power of their anaerobic
> threshold. They only want to dip into those Aerobic/Carbohydrate
> stores in crucial moments. As far as fatburning zone that is your
> anaerobic where your body is burning fat at the cellular level.
>
> When the body switches from anaerobic to aerobic it is by-passing the
> external oxygen phase. Anaerobically, your body uses the oxygen taken
> from your lunges to burn fuel. Aerobically, it skips this process and
> pulls straight from the oxygen already supplied in the blood stream.
> Since this source is limited, it can only be done for a short period
> of time. Hope this helps. I'm fairly new to all this tri-stuff and
> love getting information so keep the info flowing.
>
> Don't forget to train your weakness and good luck.
>
> On Apr 16, 3:31 pm, "Paul" <[Only registered and activated users can see links. ]> wrote:
>> I have been running since last fall and really want to learn better the
>> science behind my training regimen. Here is my understanding and I would
>> like your feeedback:
>>
>> - You start with a maximum HR
>> - Based on your MAX HR, you have zones and within each zone, different
>> types
>> of enegy are used as fuel
>> - Endurance athletes train their bodies to use fat as the primary fuel
>> source for most of their event sice fat is the most efficient fuel source
>> - You start by having a good training base with lots of very slow long
>> runs
>> to build more capillaries
>> - With some continued base training, you increase your anaerobic
>> threshold
>> by adding speed work
>> - Speed work helps to push your anaerobic threshold to a higher HR so you
>> can stay in your aerobic fat-buring zone longer, thereby being more
>> efficient
>>
>> Does that sum it up?
>>
>> I'd love to hear your feedback and web page and book recommnedations.
>>
>> Many thanks!
>
>

09-03-2007, 01:56 AM

Aerobic burns fat, anaerobic burns glucose. Aerobic is that "go on
forever" type zone, while anaerobic is harder to sustain because you
are burning glucose for fuel. You want to train near your lactate
threshold (the border between the sustainable aerobic zone and the not-
so-sustainable anaerobic zone) to push your body's ability to burn fat
instead of glucose.

Hope that shines some light on the confusion!
Candice

On Apr 17, 7:49 am, "Paul" <[Only registered and activated users can see links. ]> wrote:
> Are you saying that the body can operate aerobically for only short periods
> of time and anaerobically for longer periods to of time?
>
> "TriVortex" <[Only registered and activated users can see links. ]> wrote in message
>
> news:1176796433.603443.33060@l77g2000hsb.googlegro ups.com...
>
> > Almost, yes the primary source of fuel is fat but it is not the body's
> > most efficient fuel. Carbohydrates are the most efficient, this is
> > burned during aerobic activity. This can only be done for very short
> > periods of time. And yes, triathletes spend most of their time
> > training to increase the efficiency and power of their anaerobic
> > threshold. They only want to dip into those Aerobic/Carbohydrate
> > stores in crucial moments. As far as fatburning zone that is your
> > anaerobic where your body is burning fat at the cellular level.
>
> > When the body switches from anaerobic to aerobic it is by-passing the
> > external oxygen phase. Anaerobically, your body uses the oxygen taken
> > from your lunges to burn fuel. Aerobically, it skips this process and
> > pulls straight from the oxygen already supplied in the blood stream.
> > Since this source is limited, it can only be done for a short period
> > of time. Hope this helps. I'm fairly new to all this tri-stuff and
> > love getting information so keep the info flowing.
>
> > Don't forget to train your weakness and good luck.

09-03-2007, 01:56 AM

Thanks - that's what I thought but seems contrary to what Trivortex is
aying - maybe I misunderstood his nomenclature

"Casey" <[Only registered and activated users can see links. ]> wrote in message
news:1176904456.518074.93330@b75g2000hsg.googlegro ups.com...
> Aerobic burns fat, anaerobic burns glucose. Aerobic is that "go on
> forever" type zone, while anaerobic is harder to sustain because you
> are burning glucose for fuel. You want to train near your lactate
> threshold (the border between the sustainable aerobic zone and the not-
> so-sustainable anaerobic zone) to push your body's ability to burn fat
> instead of glucose.
>
> Hope that shines some light on the confusion!
> Candice
>
> On Apr 17, 7:49 am, "Paul" <[Only registered and activated users can see links. ]> wrote:
>> Are you saying that the body can operate aerobically for only short
>> periods
>> of time and anaerobically for longer periods to of time?
>>
>> "TriVortex" <[Only registered and activated users can see links. ]> wrote in message
>>
>> news:1176796433.603443.33060@l77g2000hsb.googlegro ups.com...
>>
>> > Almost, yes the primary source of fuel is fat but it is not the body's
>> > most efficient fuel. Carbohydrates are the most efficient, this is
>> > burned during aerobic activity. This can only be done for very short
>> > periods of time. And yes, triathletes spend most of their time
>> > training to increase the efficiency and power of their anaerobic
>> > threshold. They only want to dip into those Aerobic/Carbohydrate
>> > stores in crucial moments. As far as fatburning zone that is your
>> > anaerobic where your body is burning fat at the cellular level.
>>
>> > When the body switches from anaerobic to aerobic it is by-passing the
>> > external oxygen phase. Anaerobically, your body uses the oxygen taken
>> > from your lunges to burn fuel. Aerobically, it skips this process and
>> > pulls straight from the oxygen already supplied in the blood stream.
>> > Since this source is limited, it can only be done for a short period
>> > of time. Hope this helps. I'm fairly new to all this tri-stuff and
>> > love getting information so keep the info flowing.
>>
>> > Don't forget to train your weakness and good luck.
>
>
>

09-03-2007, 01:56 AM

I think Trivortex has misunderstood something.

You are on track.

Paul wrote:
> Thanks - that's what I thought but seems contrary to what Trivortex is
> aying - maybe I misunderstood his nomenclature
>
>
> "Casey" <[Only registered and activated users can see links. ]> wrote in message
> news:1176904456.518074.93330@b75g2000hsg.googlegro ups.com...
>> Aerobic burns fat, anaerobic burns glucose. Aerobic is that "go on
>> forever" type zone, while anaerobic is harder to sustain because you
>> are burning glucose for fuel. You want to train near your lactate
>> threshold (the border between the sustainable aerobic zone and the not-
>> so-sustainable anaerobic zone) to push your body's ability to burn fat
>> instead of glucose.
>>
>> Hope that shines some light on the confusion!
>> Candice
>>
>> On Apr 17, 7:49 am, "Paul" <[Only registered and activated users can see links. ]> wrote:
>>> Are you saying that the body can operate aerobically for only short
>>> periods
>>> of time and anaerobically for longer periods to of time?
>>>
>>> "TriVortex" <[Only registered and activated users can see links. ]> wrote in message
>>>
>>> news:1176796433.603443.33060@l77g2000hsb.googlegro ups.com...
>>>
>>>> Almost, yes the primary source of fuel is fat but it is not the body's
>>>> most efficient fuel. Carbohydrates are the most efficient, this is
>>>> burned during aerobic activity. This can only be done for very short
>>>> periods of time. And yes, triathletes spend most of their time
>>>> training to increase the efficiency and power of their anaerobic
>>>> threshold. They only want to dip into those Aerobic/Carbohydrate
>>>> stores in crucial moments. As far as fatburning zone that is your
>>>> anaerobic where your body is burning fat at the cellular level.
>>>> When the body switches from anaerobic to aerobic it is by-passing the
>>>> external oxygen phase. Anaerobically, your body uses the oxygen taken
>>>> from your lunges to burn fuel. Aerobically, it skips this process and
>>>> pulls straight from the oxygen already supplied in the blood stream.
>>>> Since this source is limited, it can only be done for a short period
>>>> of time. Hope this helps. I'm fairly new to all this tri-stuff and
>>>> love getting information so keep the info flowing.
>>>> Don't forget to train your weakness and good luck.
>>
>>
>
>

09-03-2007, 01:56 AM

thanks.

"Triathlete" <[Only registered and activated users can see links. ]> wrote in message
news:7xOVh.97958$DE1.73355@pd7urf2no...
>I think Trivortex has misunderstood something.
>
> You are on track.
>
> Paul wrote:
>> Thanks - that's what I thought but seems contrary to what Trivortex is
>> aying - maybe I misunderstood his nomenclature
>>
>>
>> "Casey" <[Only registered and activated users can see links. ]> wrote in message
>> news:1176904456.518074.93330@b75g2000hsg.googlegro ups.com...
>>> Aerobic burns fat, anaerobic burns glucose. Aerobic is that "go on
>>> forever" type zone, while anaerobic is harder to sustain because you
>>> are burning glucose for fuel. You want to train near your lactate
>>> threshold (the border between the sustainable aerobic zone and the not-
>>> so-sustainable anaerobic zone) to push your body's ability to burn fat
>>> instead of glucose.
>>>
>>> Hope that shines some light on the confusion!
>>> Candice
>>>
>>> On Apr 17, 7:49 am, "Paul" <[Only registered and activated users can see links. ]> wrote:
>>>> Are you saying that the body can operate aerobically for only short
>>>> periods
>>>> of time and anaerobically for longer periods to of time?
>>>>
>>>> "TriVortex" <[Only registered and activated users can see links. ]> wrote in message
>>>>
>>>> news:1176796433.603443.33060@l77g2000hsb.googlegro ups.com...
>>>>
>>>>> Almost, yes the primary source of fuel is fat but it is not the body's
>>>>> most efficient fuel. Carbohydrates are the most efficient, this is
>>>>> burned during aerobic activity. This can only be done for very short
>>>>> periods of time. And yes, triathletes spend most of their time
>>>>> training to increase the efficiency and power of their anaerobic
>>>>> threshold. They only want to dip into those Aerobic/Carbohydrate
>>>>> stores in crucial moments. As far as fatburning zone that is your
>>>>> anaerobic where your body is burning fat at the cellular level.
>>>>> When the body switches from anaerobic to aerobic it is by-passing the
>>>>> external oxygen phase. Anaerobically, your body uses the oxygen taken
>>>>> from your lunges to burn fuel. Aerobically, it skips this process and
>>>>> pulls straight from the oxygen already supplied in the blood stream.
>>>>> Since this source is limited, it can only be done for a short period
>>>>> of time. Hope this helps. I'm fairly new to all this tri-stuff and
>>>>> love getting information so keep the info flowing.
>>>>> Don't forget to train your weakness and good luck.
>>>
>>>
>>

09-03-2007, 01:56 AM

Paul wrote:
> I have been running since last fall and really want to learn better the
> science behind my training regimen. Here is my understanding and I would
> like your feeedback:
>
> - You start with a maximum HR
> - Based on your MAX HR, you have zones and within each zone, different types
> of enegy are used as fuel
> - Endurance athletes train their bodies to use fat as the primary fuel
> source for most of their event sice fat is the most efficient fuel source
> - You start by having a good training base with lots of very slow long runs
> to build more capillaries
> - With some continued base training, you increase your anaerobic threshold
> by adding speed work
> - Speed work helps to push your anaerobic threshold to a higher HR so you
> can stay in your aerobic fat-buring zone longer, thereby being more
> efficient
>
> Does that sum it up?
>
> I'd love to hear your feedback and web page and book recommnedations.
>
> Many thanks!

There are a few points that I am unsure of.
I thought that fat was hard on your body to burn because it is unclean?

However, fat is the major fuel source for foundation training and
aerobic training (although you do burn carbs at a high amount as well,
which is why Carmichael recommends taking gels or sports drinks so that
you can continue to run, to burn more fat. You need carbs to burn fat.

I will have to get back to you on this one when I have a bit more time.

How is your training going?

09-03-2007, 01:56 AM

Hi tri:

Training is going really well. I did a 1/2 marathon a few weeks ago and am
back into full tri training. I got a little sciatica and am having to take
a few days off for that but will back in a couple of days like new, I hope.
Thanks for asking!

I started reading the "Lore Of Running" which is probably more than what I
wanted but it appears to include what I wanted to learn - fuel burning,
metabolism, the reasoning behind cetain training reginmens,...

Thanks.

09-03-2007, 01:56 AM

Paul wrote:
> Hi tri:
>
> Training is going really well. I did a 1/2 marathon a few weeks ago and am
> back into full tri training. I got a little sciatica and am having to take
> a few days off for that but will back in a couple of days like new, I hope.
> Thanks for asking!
>
> I started reading the "Lore Of Running" which is probably more than what I
> wanted but it appears to include what I wanted to learn - fuel burning,
> metabolism, the reasoning behind cetain training reginmens,...
>
> Thanks.
>

Hi Paul, I haven't heard of the book "Lore of Running", thanks for the info.

I had a bit of a problem since we last talked, but I am finally healed
now. It took a lot of time away. I believe it came from working out with
cold muscles and stretching while cold.

How did your half marathon go?

09-03-2007, 01:56 AM

"Triathlete" <[Only registered and activated users can see links. ]> wrote in message
news:7RgXh.121392$DE1.29607@pd7urf2no...
> Paul wrote:
>> Hi tri:
>>
>> Training is going really well. I did a 1/2 marathon a few weeks ago and
>> am back into full tri training. I got a little sciatica and am having to
>> take a few days off for that but will back in a couple of days like new,
>> I hope. Thanks for asking!
>>
>> I started reading the "Lore Of Running" which is probably more than what
>> I wanted but it appears to include what I wanted to learn - fuel burning,
>> metabolism, the reasoning behind cetain training reginmens,...
>>
>> Thanks.
>
> Hi Paul, I haven't heard of the book "Lore of Running", thanks for the
> info.
>
> I had a bit of a problem since we last talked, but I am finally healed
> now. It took a lot of time away. I believe it came from working out with
> cold muscles and stretching while cold.
>
> How did your half marathon go?

1/2 marathon went fine - I finished which was my goal, my average pace was
something like 10:36. The main difference was I had been training on flat
trails and this course was ANYTHING but flat - lots of hills. Which I was
not used to. I was not used running downhill and may have jammed my back
for which I am seeing a physical therapist today. I am going to tell her I
am willing to do anything that will keep me in training. I REALLY do not
want to lay off and have to start all over again - I get so discouraged when
that has happened in tha past. Since I am training for two triathlons this
summer, it would bascially force me to cancel at least the first one if I
have to stop running for a while.

Sorry for complaining, I know injuries are sometimes just part of the deal
and they never come at a convenient time. Hopefully, I will be able to
continue and have learned a lesson - whatever that lesson is.

Thanks for asking.

09-03-2007, 01:56 AM

Paul wrote:
> "Triathlete" <[Only registered and activated users can see links. ]> wrote in message
> news:7RgXh.121392$DE1.29607@pd7urf2no...
>> Paul wrote:
>>> Hi tri:
>>>
>>> Training is going really well. I did a 1/2 marathon a few weeks ago and
>>> am back into full tri training. I got a little sciatica and am having to
>>> take a few days off for that but will back in a couple of days like new,
>>> I hope. Thanks for asking!
>>>
>>> I started reading the "Lore Of Running" which is probably more than what
>>> I wanted but it appears to include what I wanted to learn - fuel burning,
>>> metabolism, the reasoning behind cetain training reginmens,...
>>>
>>> Thanks.
>> Hi Paul, I haven't heard of the book "Lore of Running", thanks for the
>> info.
>>
>> I had a bit of a problem since we last talked, but I am finally healed
>> now. It took a lot of time away. I believe it came from working out with
>> cold muscles and stretching while cold.
>>
>> How did your half marathon go?
>
> 1/2 marathon went fine - I finished which was my goal, my average pace was
> something like 10:36. The main difference was I had been training on flat
> trails and this course was ANYTHING but flat - lots of hills. Which I was
> not used to. I was not used running downhill and may have jammed my back
> for which I am seeing a physical therapist today. I am going to tell her I
> am willing to do anything that will keep me in training. I REALLY do not
> want to lay off and have to start all over again - I get so discouraged when
> that has happened in tha past. Since I am training for two triathlons this
> summer, it would bascially force me to cancel at least the first one if I
> have to stop running for a while.
>
> Sorry for complaining, I know injuries are sometimes just part of the deal
> and they never come at a convenient time. Hopefully, I will be able to
> continue and have learned a lesson - whatever that lesson is.
>
> Thanks for asking.

I am here for you, I am happy to be able to share experiences with you.
I understand your feeling, as I had to cancel my triathlon last week.

I feel that things are better now, I did see a massage therapist and I
did my own work on it (with the stick), and mental visualizations, as
well as a few physiotherapist sessions.

Have you tired EFT Emotional Freedom Techniques? They might help you out
as well, knowing that you have trained for something and actually
deserve to tri. :D

09-03-2007, 01:56 AM

Good news, went to prhysical therapist and I start back training today.

09-03-2007, 01:56 AM

Paul wrote:
> Good news, went to prhysical therapist and I start back training today.
>
>
That is good news!