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Sprint efforts and Aerobic Effort
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 2006-06-17 6:22 PM |
Veteran  180   Hawkins |  Subject: Sprint efforts and Aerobic EffortI know in longer events athletes have to do a good part of their effort at an aerobic pace. However, does this rule apply in sprints? Because I spend most of the sprint tris at 85% or more of my max, which is definitely not aerobic. I ask because (a) I bonked at a race today on the run (where I was at 100% before I had to stop and walk some), and (b) a friend of mine wants me to try longer distances, but at my slow speeds at such high heart rates, I'm not sure if I could make a longer distance. |
| 2006-06-17 11:34 PM in reply to: #457544 |
Champion 10668  Tacoma, Washington | Subject: RE: Sprint efforts and Aerobic Effort You can't go anaerobic for more than a very few minutes. Even "sprint" triathlons are endurance events in the strictly physiological sense. |
| 2006-06-18 7:10 AM in reply to: #457544 |
Veteran 180 Hawkins | Subject: RE: Sprint efforts and Aerobic Effort So what does this mean for my goals? Just slow down? Forget the longer distance? |
| 2006-06-18 9:11 AM in reply to: #457544 |
Champion 8936  | Subject: RE: Sprint efforts and Aerobic Effort I'll admit that I'm not entirely sure what you're asking. A couple of things though. First, you have a pacing problem, but I think you know that. You either went too hard on the bike in your race, or you just started running too fast. I've done that a lot, so I understand where you're coming from. Experience is a great teacher. Keep at it. Next, not sure what the deal is with your HR. How have you determined what your max HR is? I find it very hard to believe that you were near your max HR running ~ 10 minute miles. Over your lactate threshold perhaps. Finding out what your LT is can tell you what your HR zones are and help out greatly with putting you at the right pace in your training. Mike Ricci has a post that's a "sticky" at the top of one of the forums that details how to determine that. Spring vs. longer distances...eh, I haven't done anything longer than a sprint, so take anything I say with a grain of salt. If you're truly going over your LT, you're definitely going to have to learn to pace yourself better. Again, just keep training at an appropriate insensity and things like that will become apparent to you. |
| 2006-06-18 10:34 AM in reply to: #457544 |
Veteran 180 Hawkins | Subject: RE: Sprint efforts and Aerobic Effort I was a client of Carmichael Training Systems for six months--too expensive for my budget--but we did field tests to determine zones. My MHR on the run is 195-96. After the race i checked my HRM and my MHR during the event was 195, and the only time I ever saw it go over 190 was on the run, so that's where it had to have occurred. Yes, I probably went out to fast on the run. I did poorly on this run last year--heck, I do poorly on it every time I run this course!--so I wanted badly to do a better time than last year. I didn't feel stiff off the bike, which I normally do, so I tried to run at a 10 mpm pace (which is fast for me). I thought my HR would come down after the first few minutes. In the past, it usually spikes at the start of the run then comes down, but it didn't this time--or at least it didn't do so short of my stopping and walking some. I didn't go too hard on the bike--my time was five minutes slower on the bike this year than last! I thought I'd gone out too hard last year and was determined not to do so this year so I would have more for the run. Hah! The best laid plans.... I think this race was just one of those bad days. I had a terrific case of nerves the night before and couldn't eat anything, so in spite of eating carbs for two days, I don't think I had enough in the tank. Thanks for the advice. |
| 2006-06-18 1:30 PM in reply to: #457544 |
Master 1670 Harvard, Illinois | Subject: RE: Sprint efforts and Aerobic Effort I treat sprint races as an aerobic effort. I don't look at the distances of each event. I look at the total time I am going to be moving. If you try to sprint a sprint race literally I don't think you would last. Take a look at Phil Maffetone and his training methods. He is the guy who encourages people to slow down. There is a nice thread about his training at www.coolrunning.com under basic training right now. |
| 2006-06-19 6:10 AM in reply to: #457544 |
Veteran 182 Joplin, Missouri | Subject: RE: Sprint efforts and Aerobic Effort I don't have any real answers for ya All I know is that I am slow too- and my heart rate can sky rocket on a run. So- I just run slower than slow to finish even a 5K. But I find that as I train more, my speeds are getting to be a faster slow pace at the same heart rate as when I was slower. But you probably already knew that. As I said, no real answers. Just that I can relate! |
| 2006-06-19 6:25 AM in reply to: #457544 |
| 8763 Boulder, Colorado | Subject: RE: Sprint efforts and Aerobic Effort kpar - 2006-06-17 4:22 PM I know in longer events athletes have to do a good part of their effort at an aerobic pace. However, does this rule apply in sprints? Because I spend most of the sprint tris at 85% or more of my max, which is definitely not aerobic. I ask because (a) I bonked at a race today on the run (where I was at 100% before I had to stop and walk some), and (b) a friend of mine wants me to try longer distances, but at my slow speeds at such high heart rates, I'm not sure if I could make a longer distance. Just an FYI - a 400m race on the track - think Olympics and guys/gals sprinting at 42-46 secs - is 85% aerobic. A triathlon or running race over 200m - yeah those are just about 100% aerobic. Sounds like you went out to hard today. Learn what your LT is, forget max HR, and then train smarter using HR zones and all of this will make lots more sense: |
| 2006-06-20 4:02 PM in reply to: #457544 |
Extreme Veteran 311 Tinton Falls, NJ | Subject: RE: Sprint efforts and Aerobic Effort Kahne, As Mike notes, triathlons are essentially an 'aerobic' effort. If you've read any of my posts you'll also see that I am heavily biased towards training at lower HR intensities as they have proven to be extremely effective regardless of the distance (Sprint >>> IM). There's an interesting article w/ some Q&A on this subject which you may find helpful: Want Speed? Slow Down! Good luck with your season! Brian Shea Owner www.PersonalBestNutrition.com |
| 2006-06-20 4:07 PM in reply to: #457544 |
Extreme Veteran 311 Tinton Falls, NJ | Subject: RE: Sprint efforts and Aerobic Effort Edited by BrianPBN 2006-06-20 4:08 PM |
| 2006-06-21 9:13 AM in reply to: #460816 |
Veteran 180 Hawkins | Subject: RE: Sprint efforts and Aerobic Effort Thanks. That article is very edifying. But now I have a problem: I am right in the middle of the season, so obviously base trainng is something I need to do this winter. What about training for my next two races? Should I just reconcile myself to just finishing the races and not trying to medal?? I confess, i really want to medal in the next one 'cause it's on my birthday!  |
| 2006-06-21 10:08 AM in reply to: #457544 |
Coach 10487 Boston, MA | Subject: RE: Sprint efforts and Aerobic Effort For now get your training right, set your zones/paces, SLOW down and most important be consistent. That as much as you can do. This endurance stuff and racing speed takes time to develop unless you are a very talented athlete. For now just have fun! If you do the work, the medals will eventually come |
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