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Post by allegra on Oct 20, 2007 20:39:12 GMT 8
I dont think intervals would be good for newbies...if you really are a newbie injury or illness mangyari of your not prepared for intervals
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webmask
Bike Commuter
Evil happens when Good Man does nothing.
Posts: 61
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Post by webmask on Oct 22, 2007 10:00:27 GMT 8
wow 3 sets of 3 reps. i did 5 reps today on a flat. so far so good. but ill try the inclines once i get the groove of it. thanks guys
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Post by grnhrnt on Oct 22, 2007 17:37:09 GMT 8
Allegra is correct. there should be a certain level of fitness in order to do this kind of advanced training.
But it works for sure!
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Post by marcs on Oct 22, 2007 18:24:42 GMT 8
I dont think intervals would be good for newbies...if you really are a newbie injury or illness mangyari of your not prepared for intervals yeah, do the base miles first. get the endurance. then do the intervals.
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Post by allegra on Oct 22, 2007 21:11:44 GMT 8
My attempt at analogy Your aerobic energy system is your your main engine Your anaerobic system ay parang turbo charger 1)If you develop your anaerobic system ( intervals ) w/out training your aerobic system ( base training ), it's like slapping on a turbo charger on a small engine ( goes fast then blows up ) 2)If you develop your aerobic and ignore anaerobic , at low RPM mabilisbilis ka na rin and can go all day , but wala na ibubuga at higher RPMs 3) If you develop both Aerobic and anaerobic , then you are now a Formula 1 race car Hope I made sense coz pati ako nalito
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Post by Ben Dover on Oct 23, 2007 11:39:45 GMT 8
now that we know one of the most effective ways in training anaerobically, how do we maximize our aerobic training?
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Post by allegra on Oct 23, 2007 12:42:01 GMT 8
Long and slow rides aerobic training is the hardest for most people to accept They cant believe you can go fast by training slow They feel they will lose their speed if they train easy Kaya hataw parati , high heart rates as long as they can Then after a week , sinisipon na or may cough or flu
Disclaimer - ito naman ay nabasa ko lang din not from experience so dont wonder why I suck hehe
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Post by marcs on Oct 23, 2007 12:53:56 GMT 8
I remember a line from the movie Off Road to Athens . . . was said by what's-his-name (lookalike ni King "Racing is not just about training. A big part of it is also resting. The Americans don't get this yet. They think resting is walking around town, sipping your coffee. Resting is lying in bed, with your legs up if possible, sleeping . . . " What I've read is, you train at 70-80% of Max HR. Lower than this and you're just tiring yourself. Too much and you're putting too much strain on your body. Then this is matched with recovery rides (lower than 60% Max HR). For most people this is where a HR is crucial since it helps you fight the urge to hataw.
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Post by marcs on Oct 23, 2007 12:54:35 GMT 8
Then after a week , sinisipon na or may cough or flu True, I was down last Fri with a slight fever . . .. heheheh too much Tri-ing
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Post by allegra on Oct 23, 2007 13:03:02 GMT 8
Then after a week , sinisipon na or may cough or flu True, I was down last Fri with a slight fever . . .. heheheh too much Tri-ing aha huli ang secret training!! hehe Build your base muna fafa next year ka bumawi sa tri Build a bigger engine before you add the turbo charger
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Post by sup on Oct 23, 2007 13:39:21 GMT 8
i enjoy reading this thread.. endurance papi's, how do i train for a marathon like endurance race that's three weeks away? i already started running monday last week (intervals and six sets of squats; all within 1.5 hours), but i was sore the rest of the week. I only recovered last weekend. i jogged for around 40 minutes last night; slow pace and 10 second fast pace every 10 minutes, but did it for three times only because i couldn't sustain it. i feel better today compared to last week though; now i know what made me sore last week: squats, so i'm not doing it again ;D i'll be jogging again tomorrow and on thursday, same routine. comments/suggestions are welcome
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Post by marcs on Oct 23, 2007 14:14:07 GMT 8
there are training plans on the Net, with target distances per week, plus rest and recovery. Men's Health has a plan in their latest issue ata, how to run a half-marathon. if you;ve never run before, you have to take it slow. You can't run a marathon just like that. I takes time. And you have to stick to the training plan talaga. In addition, you have to do core muscle trainings (sit-ups, woodchop, etc). DOn't forget the stretches also. I only need to run 5km hehehe so did 2.5kms last week per run, up to 3.5km this week, then hopefully up to 5kms by next week.
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Post by marcs on Oct 23, 2007 14:16:06 GMT 8
True, I was down last Fri with a slight fever . . .. heheheh too much Tri-ing aha huli ang secret training!! hehe Build your base muna fafa next year ka bumawi sa tri Build a bigger engine before you add the turbo charger I'm just targetting to survive! Honestly, the open water swim is scaring the @#$% out of me, and I know it's my weakest event so need to catch up One day tulog lang and I',m fine again! Fight! Oh and the fact that there's a bball tournament in the office with late night practice games is not helping either . . . .
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Post by marcs on Oct 23, 2007 14:21:21 GMT 8
Rather than sprinting at full blast, determine first your vV02 max and then use this as the sprint speed. It's slower but you can achieve more sets plus you will be able to sustain a higher average of oxygen consumption during the work out. (this according to billat) Just wondering about this, how would knowing your VO2 Max impact your target in your workout? I mean, isn't this like only an indicator of how well your body can absorb oxygen. Wouldn't it be better to know your Max HR via a stress test (vs. the formula 220 - Age) so you can target to do the intervals at 90% of Max HR?
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Post by Ben Dover on Oct 23, 2007 14:26:34 GMT 8
Rather than sprinting at full blast, determine first your vV02 max and then use this as the sprint speed. It's slower but you can achieve more sets plus you will be able to sustain a higher average of oxygen consumption during the work out. (this according to billat) Just wondering about this, how would knowing your VO2 Max impact your target in your workout? I mean, isn't this like only an indicator of how well your body can absorb oxygen. Wouldn't it be better to know your Max HR via a stress test (vs. the formula 220 - Age) so you can target to do the intervals at 90% of Max HR? in english please? lol! ;D
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Post by angelobryant on Oct 23, 2007 14:39:30 GMT 8
Rather than sprinting at full blast, determine first your vV02 max and then use this as the sprint speed. It's slower but you can achieve more sets plus you will be able to sustain a higher average of oxygen consumption during the work out. (this according to billat) Just wondering about this, how would knowing your VO2 Max impact your target in your workout? I mean, isn't this like only an indicator of how well your body can absorb oxygen. Wouldn't it be better to know your Max HR via a stress test (vs. the formula 220 - Age) so you can target to do the intervals at 90% of Max HR? How much does an HRM cost? How can the stress test be performed by mere weekend riders? Is it cost beneficial. To reiterate the point of vV02 max interval, here's a link. I think this link would explain it better than my carabao english ;D www.brianmac.co.uk/vvo2max.htmIn the past three months, I was trying to beat the strongest halimaw in our group. This morning, for the first time in 3 months, I was able to do so during an informal race. I started this program 2 weeks ago and I think its working.
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Post by angelobryant on Oct 23, 2007 14:48:26 GMT 8
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Post by marcs on Oct 23, 2007 14:54:48 GMT 8
Ahhhhhh, I was thinking just VO2 Max. There's this thing called vV02 Max "vVO2max is the minimal running velocity which produces VO2max "
Now I know . . . and knowing is half the battle!
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Post by angelobryant on Oct 23, 2007 16:19:57 GMT 8
Ahhhhhh, I was thinking just VO2 Max. There's this thing called vV02 Max "vVO2max is the minimal running velocity which produces VO2max " Now I know . . . and knowing is half the battle! try this workout brad. It really works. I try to do at least 22 sets
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Post by OnebyOne on Oct 23, 2007 17:09:52 GMT 8
if you had a good base training...the interval training will teach your body to adopt to sudden burst(normally sprinting) and be able to recover or lower your HR quickly...
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Post by allegra on Oct 23, 2007 21:11:27 GMT 8
I remember a line from the movie Off Road to Athens . . . was said by what's-his-name (lookalike ni King "Racing is not just about training. A big part of it is also resting. The Americans don't get this yet. They think resting is walking around town, sipping your coffee. Resting is lying in bed, with your legs up if possible, sleeping . . . " What I've read is, you train at 70-80% of Max HR. Lower than this and you're just tiring yourself. Too much and you're putting too much strain on your body. Then this is matched with recovery rides (lower than 60% Max HR). For most people this is where a HR is crucial since it helps you fight the urge to hataw. Wasnt he the Belgian World champ who was caught doping? I think he was refering to the american racers who he thinks kulang sa recovery Sinabi ni Alison Dunlap she was floating/hammering on the bike sa race course the DAY BEFORE the race , then she's wondering why masama yung race nya
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Post by allegra on Oct 23, 2007 22:30:08 GMT 8
i enjoy reading this thread.. endurance papi's, how do i train for a marathon like endurance race that's three weeks away? i already started running monday last week (intervals and six sets of squats; all within 1.5 hours), but i was sore the rest of the week. I only recovered last weekend. i jogged for around 40 minutes last night; slow pace and 10 second fast pace every 10 minutes, but did it for three times only because i couldn't sustain it. i feel better today compared to last week though; now i know what made me sore last week: squats, so i'm not doing it again ;D i'll be jogging again tomorrow and on thursday, same routine. comments/suggestions are welcome Marathon as in 42km run?!! in 3 weeks?!! Astig!! My 2cent opinion , first 2 weeks run slow lang but very long and plenty of rest in between 3rd week, very short but high intensity workouts w/ lots of rest din. Lots of rest few daysa before the race Well , thats what I do when I need to cram for a race, so take it for what it's worth ( absolutely nothing
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Post by marcs on Oct 24, 2007 7:14:18 GMT 8
Honestly, unless you're already a runner that's doing 10kms easy, I really don't think this is feasible. How much km did you cover in 40mins? A good runner should cover around 10kms or so in this time (I could barely make 5 right now The runners here at the office trained for about 3 months before joining the last Nestle Marathon ba yun? In addition, you have to make sure you have the right shoe for that. Different arch depth in your feet will dictate what kind of support and cushioning you need. It will hurt your joints if you don't get the right one for your feet type (pronator, overpronator, supinator . .. ?)
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Post by sup on Oct 24, 2007 8:42:04 GMT 8
allegra, marcs, a marathon is 42 kms long?! no way i'm doing that. i'm not even sure how long the course is, and it's not really a marathon. me and my work friends will be joining the men's health urbanathlon on nov. 17. you guys should join too! again, thanks for all the advice!
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Post by marcs on Oct 24, 2007 9:42:19 GMT 8
ahhhhh, hehehehe. yeah man, 42kms looooooong. As in your nipples will start to bleed daw from the shirt rubbing back and forth hehehehe from running that long. yeah the Men's Health Urbanathlon I think is focused more on doing the obstacle course rather than distance. Not sure ah. But if you're looking to train, they have posted the recommended training plan for such an event on their website. And the actual obstacle courses are posted there as well (like climbing up a pick-up, etc). Should be fun Too bad I promised to bring out the future in-laws that weekend . . . .oh well
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Post by sup on Oct 24, 2007 11:10:00 GMT 8
maybe marathon runners haven't discovered nipple tape yet? ;D
yeah, i read the article in MH. it's a 12 week program and i only have three left. anyway, i'll just try to run longer for endurance. it's raining today so i guess we'll be doing anaerobic stuff.
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Post by marcs on Oct 24, 2007 11:14:25 GMT 8
cramming! hehehehe I think the perfect workout music is . . . .Rocky!!!! ta tan ta ta tan ta tan ta tan ta ta tan ta tan . . .. tan naaaan tana naaaan . . . then run in Luneta to the Manila Post Office, up the steps, then raise your right arm yeah! (. . . sigh too much coffee in the morning)
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Post by sup on Oct 24, 2007 11:36:10 GMT 8
hahaha! first thing i thought of was not the rocky theme but the miami five-o one. ;D
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ungas
Free Rider
mamatay ka sa kaka smite kupal
Posts: 317
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Post by ungas on Oct 24, 2007 12:30:03 GMT 8
hahaha! first thing i thought of was not the rocky theme but the miami five-o one. ;D wow! a combination of miami vice and hawaii five-o. or is there such a thing? ;D sorry for the ot. peace
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Post by sup on Oct 24, 2007 13:44:28 GMT 8
hahaha! onga noh! i guess i need coffee too.. ;D
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