Slow is fast: 5 weeks at Zone 2

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2008-02-15 11:38 AM

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Edited by AcesFull 2008-02-15 11:44 AM

2008-02-15 11:42 AM
in reply to: #1214480

Master
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Subject: RE: Slow is fast

I think what you would see as a real good indicator of results from your efforts would be your pace at LT.

In the last year my LT pace for run has gone from roughly 9:30 miles at 167 to just 7:40 miles at the same HR.

My zone 2 pace was about 11:30 per mile last year, now I am doing long runs closer to 10:00 miles.

2008-02-15 11:44 AM
in reply to: #1214480

Resident Curmudgeon
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Subject: RE: Slow is fast
Hmmm, I'll defer to the experts here, but I would 1) be more impressed if you raised your speed at LTHR, and 2) question the consistency of the two tests.
2008-02-15 11:47 AM
in reply to: #1214498

Cycling Guru
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Subject: RE: Slow is fast

I'm confused here ........

You referenced bike LT but then talk about treadmill efforts?  Your bike LT does not correlate to your run LT, there is always a difference between the two (usually run is higher).

So are you saying you raised your bike LT by maintaining Z2 running work??  Or that you have seen a difference in both run and cycling??  Or that you stayed in Z2 for both and have seen improvement in both?

Just looking for a little clarity.



Edited by Daremo 2008-02-15 11:48 AM
2008-02-15 11:53 AM
in reply to: #1214506

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2008-02-15 11:57 AM
in reply to: #1214523

Cycling Guru
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Subject: RE: Slow is fast

Congrats on the improvement!

(But then again ...... maybe the improvement is just because you are getting in good consistent workouts regardless of zone ... ....)

Keep it up and continue to improve!  Then once the weather breaks, get outside and do some field test there.

2008-02-15 1:12 PM
in reply to: #1214480

Coach
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Subject: RE: Slow is fast: 5 weeks at Zone 2
great work.

Doing Zone 2 work is really designed to improve your sub threshold performance, rather than specifically raise your LT. Your LT can actually drop if you are donig strictly Zone 2 work, since you are avoiding HR zones that would stress your energy systems right around LT.

The reason to do repeat indoor testing with HR only is to make sure you are still training in teh correct zones, but you may or may not see an increase with LT with only Zone 2 training.

What you WILL see with only zone 2 training is increased pace and or decreased effort at the same sub threshold HR. In otherwords, even if your LT doesn't change, your sustainable speed should improve.

There is no good or bad LTHR, except in the sense that the closer your LTHR is to yoru HR at VO2 max, the closer you are to your potential.

So keep up the good work, and as soon as you get outside, be certain to also measure speed/distance during your LTHR testing sessions.

Also, even though yoru biking training is not muscle specific to running, you are still training your heart's abilility to pump blood to ALL the muscles of the body, so it's not surprising that your run performance should improve as well. But like somebody above said, if you want to improve yoru run specifically, you need to focus on that activity and do separate LTHR field test fo rthe run.

In all, great job, keep up the consistant training & blow everyone off the course on your next event!
2008-02-15 1:26 PM
in reply to: #1214703

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Subject: RE: Slow is fast: 5 weeks at Zone 2

AdventureBear - 2008-02-15 2:12 PM

Also, even though yoru biking training is not muscle specific to running, you are still training your heart's abilility to pump blood to ALL the muscles of the body, so it's not surprising that your run performance should improve as well. But like somebody above said, if you want to improve yoru run specifically, you need to focus on that activity and do separate LTHR field test fo rthe run.  

 

 This is the exact reason that I started multi-sport and it has stuck.  I figured that adding biking would help with my cardiovascular when running too.  My cardiovascular fitness was what was limiting me when I started, not my legs and I wanted to be able to run longer so I could burn more calories overall.  By, doing running, biking and intense weight training (no breaks), I believe I was able to more quickly get my cardiovascular system to catch up with my muscles ability.  Now my cardio is probably on par with my muscles or maybe more able... as much as I can tell. 

2008-02-15 2:33 PM
in reply to: #1214703

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2008-02-15 2:44 PM
in reply to: #1214905

Cycling Guru
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Subject: RE: Slow is fast: 5 weeks at Zone 2

Stop worrying ....

It will go up with time and training.  And it will get close to your VO2 max. HR with the right type of training and patience.

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