All posts by Ed Zerkle

Coach Tony Stocker’s Pace Based Running FAQ for the Team Z Group Triathlon Training Program

Team Z Pace Based Training Frequently Asked Questions – by Coach Tony Stocker

http://www.black-dog-racing.com

coachtony@black-dog-racing.com

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What is pace-based training?

Simply, it is using pre-defined running paces rather than pre-defined heart rate ranges to control exercise intensity during workouts.

How does it differ from heart rate training?

Other than what one uses to determine exercise intensity and how that determination is made, i.e. what type of testing is done, they are very similar in operation. If you are used to using heart rate to control your run training, setting alarms on a Garmin for instance, then it’s a relatively simple matter to change your alarms to be paces instead of heart rates. One advantage of pace based training is that even with a simple watch you would be able to determine your pace if you have a known distance, such as on a track or mile markers on a trail. Still a tool like a Garmin which can provide real-time, or nearly so, pace data is more advantageous since you don’t have to wait a mile, or even quarter of a mile, to find out that you’re going faster or slower than a workout calls for you to do. Instead of “I’m running Z2 so my heart rate should be between 140-150bpm” your workouts become “I’m running LRP so my pace should be between 09:30-09:50 min/mi.”

Which is better? Continue reading Coach Tony Stocker’s Pace Based Running FAQ for the Team Z Group Triathlon Training Program

Triathlon Transition Notes (Packing for Triathlon, Setting up a Transition Area, Executing the Transitions)

Athlete Question:  Coach Ed, can you offer any guidance about what to use for a transition bag and/or how to pack for T1 and T2, at least at a general level?  I realize we will customize it to our needs, but what are the best practices and lessons learned?

Z:  When you have the chance – please try to attend one of our upcoming race strategy, rules, and transition clinics. Trust me – It is much easier to review this in person with you. BUT the info below will help I’m certain. Below are some reminders, and IF you did not attend the clinic, we would probably start with having you review the slides from the presentation (in clinics file on the team z yahoo group).

Link: https://groups.yahoo.com/neo/groups/TeamZ/files

What is In this email:

A.  General Tips on packing for a Triathlon

B.  Sample Check List

C.  Text from “old” transition Clinic Document (the presentation is newer)

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A.  General Tips on packing

What goes in YOUR bag depends on the length of the race, the weather, and any special needs you might have that others don’t consider.  It always pays to be over prepared, ALWAYS.  As you gain experience, you will start to carry less and less gear with you to races.  That’s a promise. Continue reading Triathlon Transition Notes (Packing for Triathlon, Setting up a Transition Area, Executing the Transitions)

USA Triathlon Press Release – Paratriathlon effort to include Team Z

Hey folks.  This has been in the works for some time.  And the details are not hammered out, and we do not have any participants yet.  However – we are soo looking forward to this.  The Given Limb foundation provided a $65,000 grant to USA Paratriathlon to engage wounded warriors at Walter Reed, and to get them involved in our sport.

You can read more in the press release Continue reading USA Triathlon Press Release – Paratriathlon effort to include Team Z