Saturday, January 21, 2006
Benefits of Treadmill Training
Consider the TM workout from friday 1/20
Progressive incline intervals at 8 min (3%), 10 min (4%), 12 min (5%), 10 min (4%), 8 min (3%)
Goal was to slowly progress to stage 2, 3, 4 then back to stage 3 and finally stage 2 for the final 8 min segment.
Pace had to be almost continually adjusted at Zone 4 to keep HR within a 4 beat parameter. Even more difficult was dropping back to zones 3 and 2 on the final 2 segments of the workout
The Zone summary for the intervals was:
Zone 2 = 18% (13:00)
Zone 3 = 27% (19:00)
Zone 4 = 22% (16:00)
I would challange anyone to get the 3 sub-threshold zones so consistent on a road workout, without going over threshold. Progressing through Zones in a workout slowly and methodically trains physiology to adapt to progressions in HR for long endurance events. In the event, typically your HR will increase slowly throughout the race. Those that spend most of their workouts in Zone 1, Zone 4, then above threshold are disadvantaged. You will spend your entire IM event in Zones 1-4 most likely, and if you ran the race correctly, Zone 5 in the final 5K of the marathon.
There is a great quote I have used over the past several years. "You will compete at the HR zone you spend the most time training in".
That is the bottom line. Of course its impossible to spend most of your training above threshold because you would soon crash from over-training. But, it emphasizes the importance of spending time in the sub-threshold zones and aerobic zones. This is where you train you physiology to adapt to extended periods of time spent in these zones. Of course those that spend most of their workouts on long easy rides and easy runs will perform best in Zone 1. Once they are off the bike and enter into zone 2 and progress into Zone 3 or 4, there is a predictable bonk.
I have used treadmill training since 1995 when it was suggested to me by Maher (4th overall at NYC marathon) because of my time restraints at work. I have used the TM thoughout my training seasons each year if you check my logs. I think it has been vital to learn to stay controlled and train myself how to slowly progress through a workout, which translates into controlled race performance.
Progressive incline intervals at 8 min (3%), 10 min (4%), 12 min (5%), 10 min (4%), 8 min (3%)
Goal was to slowly progress to stage 2, 3, 4 then back to stage 3 and finally stage 2 for the final 8 min segment.
Pace had to be almost continually adjusted at Zone 4 to keep HR within a 4 beat parameter. Even more difficult was dropping back to zones 3 and 2 on the final 2 segments of the workout
The Zone summary for the intervals was:
Zone 2 = 18% (13:00)
Zone 3 = 27% (19:00)
Zone 4 = 22% (16:00)
I would challange anyone to get the 3 sub-threshold zones so consistent on a road workout, without going over threshold. Progressing through Zones in a workout slowly and methodically trains physiology to adapt to progressions in HR for long endurance events. In the event, typically your HR will increase slowly throughout the race. Those that spend most of their workouts in Zone 1, Zone 4, then above threshold are disadvantaged. You will spend your entire IM event in Zones 1-4 most likely, and if you ran the race correctly, Zone 5 in the final 5K of the marathon.
There is a great quote I have used over the past several years. "You will compete at the HR zone you spend the most time training in".
That is the bottom line. Of course its impossible to spend most of your training above threshold because you would soon crash from over-training. But, it emphasizes the importance of spending time in the sub-threshold zones and aerobic zones. This is where you train you physiology to adapt to extended periods of time spent in these zones. Of course those that spend most of their workouts on long easy rides and easy runs will perform best in Zone 1. Once they are off the bike and enter into zone 2 and progress into Zone 3 or 4, there is a predictable bonk.
I have used treadmill training since 1995 when it was suggested to me by Maher (4th overall at NYC marathon) because of my time restraints at work. I have used the TM thoughout my training seasons each year if you check my logs. I think it has been vital to learn to stay controlled and train myself how to slowly progress through a workout, which translates into controlled race performance.
