Aerobic training

On what are you basing your training zones?

And BTW, I'd bet all of your HIM training is "aerobic."

Max heart rate, I recently did a lactate threshold test.

Which is it? Also your logs are not public. How much training do you do, how long have you done it?

Edited by the bear 2011-01-13 6:32 PM

I did the lactate threshold test in an article by mike Ricci, this is my third season training but my first with heart rate.

What were the results of the test and what are your resulting zones? Do you feel the test was representative of what you can do? What kind of training volume over your previous seasons?


Edited by the bear 2011-01-13 6:40 PM

The test for running was Zone 1 111- 130Zone 2 130- 150Zone 3 150- 170Zone 4 170- 190Zone 5 190-210While running at a 9:00 min/mile pace (easy steady pace for me) I can not seem to get below about 160 bpm. But I can sustain that pace for quite a while without killing myself. I have to run at about a 10:30-11:00 mile to be in zone 1 or 2. Perhaps my zones are not accurate?

Wrong calculator I believe - take the result from your lactate threshold test and plug it into the HR zone calculator here.  I'm guessing you used a calculator that is based on MaxHR not LTHR.

Shane

Anytime you exercise over ~3min any exertion will be aerobic in nature, even when doing session at your VO2 max, your maximum lactate state state or your lactate threshold.

As for "base" training, well that can be a controversial topic. Here is an article I wrote and in a nutshell IMO there is no physiological basis to limit your training intensity during any training phase. There is good reasoning to mix your training load and favor certain intensity levels based on a periodirize season program, but that will depend on your current fitness levels, your specific needs and the specifics of your main event.

IMO for most AGers which biggest limiter is training availability for training, a simple periodirize plan with a mix training load will yield the best results given their own limitations. OTOH, if you have the fitness and time to train 15-20 hrs per week, then sure, limit most of your training load to a lower intensity in favor of higher training volume. Do as much training as you can (again within your own limits) and let the intensity vary. Most days it will be 'easier' and some days it will be 'harder'.