Tag Archives: Heart Rate

Week of 7/7/14 in Team Z DC/MD

It’s mega race weekend! Two race weekends (Musselman and Colonial Beach) for the price of one. Sweet! Our local weekend group workout is a Saturday brick. Why not consider joining us in Colonial Beach on Sunday? Maybe do a relay or just come down to support the team? It’s just a thought.

In this email:

1. Important announcements for the week

2. Overview of Team Z MDC Clinics

3. Overview of Team Z MDC events and activities offered this week.

4. Directions to Team Z MDC Group workouts

Continue reading Week of 7/7/14 in Team Z DC/MD

Week of 7/7/14 in Team Z West

NO BOOTCAMPS THIS WEEK BECAUSE 90% OF THE TEAM IS TAPERING. IMMT get your strength done on your own.

Was awesome to see 70+ riders yesterday – and lots of folks at the quarry swim. It’s fun to have so much energy in our rides! Keep it up! Now we look forward to our “A” races… this week it’s important to do ONLY what’s on the training plan. It will feel light and you will have extra energy, that’s the point! So don’t do anything silly like adding extra work. Having said that the work that we do – even through it’s less – is still important, so get it in! Do exactly what your plan says, no more and no less.

Eat right, hydrate now, make good choices.

In this email:

1. Important notes for the week
2. Overview of Team Z West events for the week
3. Overview of clinics offered this week

Continue reading Week of 7/7/14 in Team Z West

The weekend of 7/4-7/6/14 in Team Z

Vote on our poll to help us plan the weekend. Link to polls: http://sports.groups.yahoo.com/group/TeamZ/polls

In this e-mail:
Saturday group run – hash alert – 8:00 AM – Hayes Park, Arlington, VA
Sunday group ride – 10:00 AM – Tyler Elementary, Gainesville, VA
Sunday open water swim – 12:00 to 3:00 PM – Milbrook Quary, Haymarket, VA
Sunday women’s only clinic – 3:00 PM – Elizabeth Hurley’s house, Vienna, VA
Continue reading The weekend of 7/4-7/6/14 in Team Z

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

———————————————————————————————–

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