That Orange is Me!
ASU Stadium Finish
correctly (which sometimes I obviously don't). So if these results were not successful, I would be writing and entirely different entry here about how stupid I am and how I am just wasting time training harder not smarter (well, I hope I am training harder AND smarter!). These races like Pat's Run were worrying me, because I throw them in without much thought, and when the workout for the day is really a 2 hour ride with a 90 minute run to follow, I am obviously shooting off course, not knowing what the fallout will be (but I had to do it...the girls at work entered and I really enjoyed seeing them on my second lap on the course!).
So what does "great numbers" mean? Here is the science behind it:
"Z2" 175-225w l 110-120HR//run 120-127HR (previously: 180W was Z2; HR is lower)
"Z3" 225-260w l 120-130HR//run 127-135HR (previously: 200W was Z3; HR is lower)
"Z4" 260-290w l 130-160HR//run 135+ (previously: 220W "ish")
So what is next? Looking at the graph, the goal is to get the Orange Line to move to the right (getting LT to occur at a higher wattage), and to get the portion of the curve that starts the upward trend before the Orange Line to flatten out a bit (we want a steeper curve, but a longer flat section before the line). Essentially what that means is that I want to not build those small increases of Lactate up before I hit LT as that disturbs my ability to work below LT.
So there you have a very simplistic interpretation of what the LT Test is for---OVER simplified! I could go into detail on what your body is doing before and after LT (think Krebs Cycle, ATP, Pyruvate, Lactic Acid AND Lactate (HUGE difference!)...)
Knowing now where my zones are, it's time to focus and nail the workouts! Saturday was a 4 Hour Bike/75 minute Run Brick with intervals on the bike (3 x 30' in Zone 3)...all was great! If I can just 1) stay healthy/injury free 2) avoid burnout 3) avoid over-trainng 4) keep home life great 5) keep work busy....I am good to go! It sounds too easy! Next stop, Rio Salado Olympic Tri on May 7th...
I will follow this entry with some photos and video from the testing itself in the next few days...stay tuned!!!