Question:

The last triathlon I did was in 1991 – the Mason-Dixon Olympic Distance in PA.  Since then I have had two angiograms, an angioplasty and a complete change in lifestyle.  My cardiologist has cleared me to return to competion (with limitations) and I hope to do another Ironman race next year.  Now for my questions: 1.  What aero bars are recommended and why?  I last used the Scott DH (which dates me, I know). 2.  If you were to do one of the N. America Ironmans (and could get in), which would you do and why?  I was thinking of the race in Wisconsin, but in Sept? (cold water, chance for bad weather?)  I live in Maryland and did Hawaii 3 times in the early & mid 80s. 3.  Any thoughts on a "come back" training program?  I am riding 5 days a week now, with a long ride of about 35 miles on Sat and at least 2 rides during the week of 20+, all at 16+mph).  Not running yet; I want to get a base fitness first.  Can’t get the heart rate over 155bpm 4.  anything you can add to point me in the right direction. Rob

Response:

Areobars: Syntace bar none. DO NOT get profiles. Ironman USA at lake placid, the scenery can not be beat, and it is a very fair course. the run is mostly flat and that is hard to do in the mountians. Training: Get a coach. I love mine. Kenny at fitconceptsinc.com. Keep up the good base you have now and most importantly, HAVE FUN! john

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Question:

Hello all.  I recently entered a heated argument with a former kinesiology professor of mine.  I argued that the fitness industry in Canada (similar to that of the US) offers few meaningful employment opportunities for those who have earned a sports science degree at the bachelor level.  For example, most fitness facilities in Canada pay a paltry $10/hr CDN at best for a consultant who spent 4 years of hard studying and around $40000 for the degree.  Here’s a scenario: you’re an overweight prospective client at a fitness centre. You have 2 choices of fitness consultant: 1 is a bubbly, enthusiastic, dynamo who’s just aching to get you into shape.  S/he doesn’t have a lot of qualifications. No degree.  The second consultant has extensive training, but is not a bubbly babbling idiot.  S/he offers few buzzwords, is not trying to hock product, and can only offer sound advice.  No shortcuts, in other words.  Who should the client go for?  In my experience, the client will choose the bubbly consultant. Most clients want a friend to hold their hand as their main requirement.  In fact, if anyone disputes this, I actually had a fitness centre manager demand this "bubbly" quality as the main requirement for employment.  I think I made a big mistake in my choice of degree… — Andre Charlebois BPE in exercise science, MCP, CNA, A+ webmaster for Triathlon New Brunswick

Response:

Hi Andre, For a fitness consultant I would rather have someone like you who is knowledgeable and could help me improve my performance.  Bubbly people annoy me.  Highly educated ones tend to be aloof tho, and I would feel inferior about my 7:30 minute mile pace, my 25 seconds to cross the pool, and my (now dusty) bike.  I’d think you were too good to help me and would be overly sensitive to the slightest rejection.  So maybe that is the problem, you just don’t "sync" with the usual, overweight-type.  I guess you need to develop a "bedside manner" to make us at ease! The other way to go would be to specialize in elite athletes. Thea Before you buy.

Response:

Unfortunately, I think you’ve really hit the nail on the head with your comments, Andre…I’m a bit surprised that your former kinesiology professor took a markedly contrary position, at least to the point that a heated argument could develop. I don’t blame you for feeling a bit disillusioned, but I hope that you don’t place too much blame on academia in general. My experience from knocking around several universities and from conversations with friends/colleages who are faculty at others is that the major increase in kinesiology degree programs/courses/students over the last 10-15 years is driven by public demand, i.e., there are a lot of people interested in sports/health/fitness/exercise, and universities are usually just responding to this demand, not creating it in the 1st place by making exaggerated claims w/ respect to job opportunities. It might (or might not) also be reassuring to know that this is not a new problem…historically, there were only really been three routes people w/ master’s degrees in exercise physiology/exercise science (which is all that used to be available – undergrad degrees in this field are really a fairly new thing) could take: 1) go on and get a Ph.D. and compete for a faculty position, 2) work in cardiac rehab, or 3) use the training/degree as a springboard to something else (e.g., physical therapy school). – Hide quoted text — Show quoted text – Hello all.  I recently entered a heated argument with a former kinesiology professor of mine.  I argued that the fitness industry in Canada (similar to that of the US) offers few meaningful employment opportunities for those who have earned a sports science degree at the bachelor level.  For example, most fitness facilities in Canada pay a paltry $10/hr CDN at best for a consultant who spent 4 years of hard studying and around $40000 for the degree.  Here’s a scenario: you’re an overweight prospective client at a fitness centre. You have 2 choices of fitness consultant: 1 is a bubbly, enthusiastic, dynamo who’s just aching to get you into shape.  S/he doesn’t have a lot of qualifications. No degree.  The second consultant has extensive training, but is not a bubbly babbling idiot.  S/he offers few buzzwords, is not trying to hock product, and can only offer sound advice.  No shortcuts, in other words.  Who should the client go for?  In my experience, the client will choose the bubbly consultant. Most clients want a friend to hold their hand as their main requirement.  In fact, if anyone disputes this, I actually had a fitness centre manager demand this "bubbly" quality as the main requirement for employment.  I think I made a big mistake in my choice of degree… — Andre Charlebois BPE in exercise science, MCP, CNA, A+ webmaster for Triathlon New Brunswick

– Andrew Coggan Before you buy.

Response:

– Hide quoted text — Show quoted text -Hello all.  I recently entered a heated argument with a former kinesiology professor of mine.  I argued that the fitness industry in Canada (similar to that of the US) offers few meaningful employment opportunities for those who have earned a sports science degree at the bachelor level.  For example, most fitness facilities in Canada pay a paltry $10/hr CDN at best for a consultant who spent 4 years of hard studying and around $40000 for the degree.  Here’s a scenario: you’re an overweight prospective client at a fitness centre. You have 2 choices of fitness consultant: 1 is a bubbly, enthusiastic, dynamo who’s just aching to get you into shape.  S/he doesn’t have a lot of qualifications. No degree.  The second consultant has extensive training, but is not a bubbly babbling idiot.  S/he offers few buzzwords, is not trying to hock product, and can only offer sound advice.  No shortcuts, in other words.  Who should the client go for?  In my experience, the client will choose the bubbly consultant. Most clients want a friend to hold their hand as their main requirement.  In fact, if anyone disputes this, I actually had a fitness centre manager demand this "bubbly" quality as the main requirement for employment.  I think I made a big mistake in my choice of degree…

Being able to motivate someone is over half the battle.  Let’s face it, when you’re in the middle of a serious workout, a cerebral approach isn’t going to do much good, since the only part of the brain still getting oxygen is the stem…  ;-) That doesn’t mean a trained, experienced consultant has to come off like an airhead, but the combination of enthusiasm, drive AND knowledge would be hard to beat.  I you can communicate the technical aspects in a way that the potential customer can understand, AND show them that you’ll be there to push, cajole, and harrass them when they need it… you should be at a great advantage over Ms. Bubblehead. But in the end, the career you’ve chosen is a "people position" as much as a "technical position".  You have to be good at both to succeed. Mark Hickey Habanero Cycles http://www.cynetfl.com/habanero/ Home of the $695 ti frame

Response:

First Andre, nice subject header.  Just wave a red flag in front of a bull, why don’t ya? <g What you have to realize is that most of them "fitness industry" is actually an entertainment industry.  Major Hollywood movies have been made about the fact that health clubs main profit comes from people who view them as an alternative to singles bars. (Remember "Perfect," one of Jaime Lee Curtis’ first films not involving sociopaths and buckets of blood?)  Perception is reality, and the vast majority of the market for personal trainers consists of people who want to spend money convincing themselves that they are either healthy or working to be healthy.  Most people who just want to get in shape just ask their doctor what they should do, and the fact that people in the few remaining hunting-gathering societies on the planet are, on the whole, in better shape than members of cultures that put people on the moon indicates that for the most part, getting in shape isn’t rocket science.  The one thing mnost people lack that keeps them from being more fit is discipline, not knowledge of kinesiology.  What most people NEED is a drill sergeant with an electric cattle prod and legal power to use it; what most people WANT is who will stroke their ego by telling them how well they’re doing, preferably someone fit and beautiful so the positive attention will feel even better.         If you are serious about the science of what you do, AND you want gainful, secure employment, your best bet is to pursue advanced studies to the point that you can work at synthesizing knowledge rather than applying it, doing research in an institutional setting or doing development work for companies like Nautilus.  Either that or become an entrepeneur and open your own major facility and pay other people to bubble at the customers, and train and supervise them to use as much of the science as you can in doing the front work.

Response:

Andre, Getting an education is never a mistake but applying it can be big challenge. Is a personal trainer in a fitness club all you’re interested in or qualified for?  Have you checked into opportunities with companies that are in the sporting goods or fitness business?  How about teaching?  Another angle is to approach corporations about fitness programs for employees. People skills are very important and often overshadow the technical nature of any career.  The Harvard Business School adage is: "An ounce of image is worth a pound of performance."  In some ways a degree is like a bicycle – where it takes you and how fast depends on you. Career development is a discipline all by itself.  Go to the library or bookstore and pick up a couple of books on job search techniques.  Read all of the trade publications that you can get your hands on.  Give your resume and business card to anyone who shows interest.  They’ll just keep renting you for 10 bucks an hour if you don’t sell yourself for more. Good luck. Larry – Hide quoted text — Show quoted text – .  I think I made a big mistake in my choice of degree… — Andre Charlebois BPE in exercise science, MCP, CNA, A+ webmaster for Triathlon New Brunswick

Response:

Agree with Brian and I must say his response was well written.  My wife had a major similar to yours Andrea. When I met her 20 years ago she had just finished college and was a lifeguard at the YMCA.  That was 20 years ago, times haven’t changed much.  She’s been an employee of the telephone company now for a little over 15 years.  Lifegaurding at the Y with a BS wasn’t gonna pay the bills. – Hide quoted text — Show quoted text – First Andre, nice subject header.  Just wave a red flag in front of a bull, why don’t ya? <g What you have to realize is that most of them "fitness industry" is actually an entertainment industry.  Major Hollywood movies have been made about the fact that health clubs main profit comes from people who view them as an alternative to singles bars. (Remember "Perfect," one of Jaime Lee Curtis’ first films not involving sociopaths and buckets of blood?)  Perception is reality, and the vast majority of the market for personal trainers consists of people who want to spend money convincing themselves that they are either healthy or working to be healthy.  Most people who just want to get in shape just ask their doctor what they should do, and the fact that people in the few remaining hunting-gathering societies on the planet are, on the whole, in better shape than members of cultures that put people on the moon indicates that for the most part, getting in shape isn’t rocket science.  The one thing mnost people lack that keeps them from being more fit is discipline, not knowledge of kinesiology.  What most people NEED is a drill sergeant with an electric cattle prod and legal power to use it; what most people WANT is who will stroke their ego by telling them how well they’re doing, preferably someone fit and beautiful so the positive attention will feel even better. If you are serious about the science of what you do, AND you want gainful, secure employment, your best bet is to pursue advanced studies to the point that you can work at synthesizing knowledge rather than applying it, doing research in an institutional setting or doing development work for companies like Nautilus.  Either that or become an entrepeneur and open your own major facility and pay other people to bubble at the customers, and train and supervise them to use as much of the science as you can in doing the front work.

Response:

3) use the training/degree as a springboard to something else (e.g., physical therapy school).

in the united states there is a massive glut of new grad physical therapists.  jobs are definitely much more difficult to come by and salaries have decreased by 20-40% over the last few years for some of the most saturated markets. Mark Linenberg                                        o                       __o            </_                       <           __/    /o_           (()) (())           /

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Remember your in sells . Your selling a lifestyle, your self, your program. I think most people in sells are not successful if their not a little enthusiastic. It may be wrong that it’s this way but many times you need good packageing before people will pay attention to your product. After you get a reputation built for producing results then this might not be as important — Free audio & video emails, greeting cards and forums Talkway – http://www.talkway.com – Talk more ways (sm)

Response:

What most people NEED is a drill sergeant with an electric cattle prod and legal power to use it;

Now THAT sounds like a fun job! hahaha Thea Before you buy.

Response:

What most people NEED is a drill sergeant with an electric cattle prod and legal power to use it; Now THAT sounds like a fun job!

I am sure there are openings in the "correctional" ministries of certain countries.

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Question:

I currently have a small beam for my zipp, but would like to buy or trade for a large beam. Please write me if you have any info regarding one. Thanks

Response:

Kevin I’m not sure if it was the rec.sport.triathlon or bicycle.marketplace but a few days ago a gentleman was selling a beam for $200 look back I’m sure you’ll find it.

– Hide quoted text — Show quoted text – I currently have a small beam for my zipp, but would like to buy or trade for a large beam. Please write me if you have any info regarding one. Thanks

Response:

Question:

The expo probably wont have them, but Mr. Rolf (the dude that invented them) was at one of the local bike shops showing them.  He was standing on the rims to show how strong they are, etc.  If i remember right, they had a pretty good price on them too.  The bike shop i saw them at was the one part way up Pay and Save hill, on the right side. btw- i used those wheels in the race last year and they worked VERY well in those incredible winds. mike

Response:

As others have replied, the actual expo is rather small with not much to buy. Plenty of minor schwag like watchbands and number belts from Timex. B&L bike shop has EVERYTHING but nothing is discounted. You might be able to get your Rolf and Hed stuff at B&L but even with shipping and handling you might be better going mail order in advance. Cathy – Hide quoted text — Show quoted text -Question for IMH vets.  Is there an expo at IMH?  Would I be able to pick up a Rolf 650 Vector Pro tubular as well as a Hed Pro Lite Disc (not for the race).  I live in HK and these items are hard to track down.

Response:

I found the expo disappointing when I went.  A lot of free stuff but not much to purchase.  Check with the local bike shop called B & L. , or purchase by mail.

Response:

Question for IMH vets.  Is there an expo at IMH?  Would I be able to pick up a Rolf 650 Vector Pro tubular as well as a Hed Pro Lite Disc (not for the race).  I live in HK and these items are hard to track down. Thanks, gordo byrn

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Question for IMH vets.  Is there an expo at IMH?  Would I be able to pick up a Rolf 650 Vector Pro tubular as well as a Hed Pro Lite Disc (not for the race).  I live in HK and these items are hard to track down.

Yes, there is an expo, but (at least in ‘98) it’s not so much like the normal expos we’re used to seeing (vendors with tons of tri goodies to sell).  It’s more like the actual manufacturers and big sponsors are there pushing their particular product.  I don’t recall that there was much (if any) opportunity to buy things like tires, gel, goggles, singlets, etc etc etc. Can somebody else confirm or deny this impression? — Tri-Baby                                      _                                   –    o      ’             –  __o       –    </_  `     ‘         –    <         – __/    /o_         – (()) (())        -  / "Real triathletes don’t draft." http://www.stanford.edu/~brooksie *New to triathlon?  Check out Hulaman’s Simple TriTips:  http://www.hulaman.com/triathlon/tritips.html    

Response:

Pretty acurate description Tricia. The expo has been pretty much the same for the last four years. Basically, Timex, Gu, various other IM booths, Computrainer, Kestrel, t he sports drink of the year etc. You can probably get your Rolf wheel and disc from one of the local bike shops. B&L is stocked with most everything you need but not discounted. Your best bet would be to order from one of the vendors that are on the Internet. Cheers, Bernie Sher

– Hide quoted text — Show quoted text – Question for IMH vets.  Is there an expo at IMH?  Would I be able to pick up a Rolf 650 Vector Pro tubular as well as a Hed Pro Lite Disc (not for the race).  I live in HK and these items are hard to track down. Yes, there is an expo, but (at least in ‘98) it’s not so much like the normal expos we’re used to seeing (vendors with tons of tri goodies to sell).  It’s more like the actual manufacturers and big sponsors are there pushing their particular product.  I don’t recall that there was much (if any) opportunity to buy things like tires, gel, goggles, singlets, etc etc etc. Can somebody else confirm or deny this impression? — Tri-Baby                                      _                                   –    o      ’             –  __o       –    </_  `     ‘         –    <         – __/    /o_         – (()) (())        -  / "Real triathletes don’t draft." http://www.stanford.edu/~brooksie *New to triathlon?  Check out Hulaman’s Simple TriTips:  http://www.hulaman.com/triathlon/tritips.html

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Question:

I just fiddled around with a friends copy on his machine a few days ago. Granted, I did not spend that much time on it, but I think I can do lots more in about half the time with Athletes Diary… IMO. Jeff. – Hide quoted text — Show quoted text – Does anyone have any experience with the PC Coach programs, specifically the Triathlon bundle?  I just got it and wondered what other users think about the program.

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Does anyone have any experience with the PC Coach programs, specifically the Triathlon bundle?  I just got it and wondered what other users think about the program.

 We have use PC Coach for over a year.  I have found it very flexible in that you can add your own workouts.  I added a brick which allows me to down load all my times from my HRM.  My son added all his weight training and running and biking drills.  The graphs are good with a lot of flexibility as to data and over what time span you can use. I would highly recommend it. — Thanks Henry

Response:

I’ve used PC Coach for quite some time now.  On the good side, the triathlon program really does a good job of planning your workouts.  I’ve used other programs that were supposed to do the same, but it was a joke.  PC Coach’s triathlon plan is very flexible.  It can be customized for your fitness level, number of hours to train per week, target race, etc..  And, it’s not a bad program for just logging your workouts either. On the down side, it’s not real easy to use at first.  Not intuitive at all. I hear they will be releasing a new version this month so I hope that clears that up.  Also, with the triathlon program, you need to be sold on the Mike Pigg/Maffetone way of training, with a lot of aerobic work and not nearly as much speed work as you may be used to. Overall though I think it’s great and I wish there were more tri-specific software out there. Just my opinion, Mike B. – Hide quoted text — Show quoted text – Does anyone have any experience with the PC Coach programs, specifically the Triathlon bundle?  I just got it and wondered what other users think about the program.

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Does anyone have any experience with the PC Coach programs, specifically the Triathlon bundle?  I just got it and wondered what other users think about the program.

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Hi, I’m keen to buy a copy of PC Coach for use as a training tool.  Can you please give some advice as to it’s suitability for a beginner triathlete with some fitness / training knowledge and also where I can purchase it. Thanks & kind regards, Terry

Response:

Hi Terry, I see you are from Australia, I bought my copy from Blue Line Australia at 61-65-596838, they have a web site www.blueline.com.au This was my first season doing tri’s and I have been using the program since Nov98. I have found it to be very helpful, frustrating at first as I found it difficult to not exceed my max heart rate during my running. But as I kept using the program my aerobic system has become more efficient allowing me to go faster without exceeding my max heart rate. Every three weeks you do a test to check your progress, my first test which was over 5km I did in 28min, my last test a couple of weeks ago I did in 21min at the same heart rate. These times are still slower than the times I did before starting the program, but my heart rate is much lower. My race times have also improved dramatically over the time I have been doing the program, so for me it has been a worthwhile investment. One point to note, to use the program you need a hear rate monitor. Hope this helps, Etienne. — Etienne van Tonder Melbourne, Australia – Hide quoted text — Show quoted text – Hi, I’m keen to buy a copy of PC Coach for use as a training tool.  Can you please give some advice as to it’s suitability for a beginner triathlete with some fitness / training knowledge and also where I can purchase it. Thanks & kind regards, Terry

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Does UltraCoach have a website?

Yes, it’s http://www.ultracch.com/ Take Care, Zack Jones .

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Anyone using the Pigg/Maffetone PC Coach add-on — does it account for

Yes, I’m using, but won’t really start training with it until after Feb 6th when I run a 1/2 marathon. 1) injuries & recoveries from same, and 2) absences from training?

Not that I’ve seen.  It does have a daily health log that you fill out.  It contains your weight, resting HR, hours of sleep, sleep quality and overall feeling.  I do not know if it takes these factors into account when it plans your workouts.  I suspect it doesn’t since it prepares  your workouts in three week segments. UltraCoach has a "coaching" feature which takes in account your past work outs when planning your next workout.  I use the standard version and have been happy with it. Take Care, Zack Jones

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UltraCoach has a "coaching" feature which takes in account your past work outs when planning your next workout.  I use the standard version and have been happy with it.

Does UltraCoach have a website?

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Anyone using the Pigg/Maffetone PC Coach add-on — does it account for 1) injuries & recoveries from same, and 2) absences from training? E.g., if you suffer shinsplints after a run, will it adjust to give you a non-injurious workout (reduced or no running) in the following days? Or, if I have to go on a sudden business trip and thus miss a bike or swim day, will it prescribe an alternative amount of running/swimming, or a modification of the plan to account for the missed day? TIA, John

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Question:

My anerobic threshold is 163 with a max of 183 wich comes out 89% mhr.  I used my heart rate monitor to do a conconi test wich seemed to give some pretty good results.  I guess you should attempt to determine what your AT is and then try to work from there.  I don’t think you could maintain your AT for a marathon, but you should be able to for a 10k.  I suspect that your AT will be at the heart rate you already measured.  

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Rob, your experience is just normal. 10 k races are typically done in the aera of 95% of max HR, usually towards the end it is close to 100%. Since a 10K does not take that long to run, your body can sustain it (ofcourse, because you are well-trained; well-trained also means that 1) you can tolerate higher lactate levels, and 2) your anaeroboc treshhold is higher). In a stand-alone marathon, though, you could not climb over 90% without suffering from exhaustion and too high lactate levels. Your pace will slow automatically if your body cannot sustain the stress. Regards  Gerd  (No thriathlon yet, but marathons) Rob c Carroll schrieb: – Hide quoted text — Show quoted text – I’ve started using my HRM again after a break of 12 months or so.  Last week I ran in a (hilly) 10k road race and found my heart rate averaged 175 bpm for km’s 2-10.  As I’ve only managed to get my max HR to 183 (about right for my age – 39) I was suprised that I could run ‘comfortably’ at approx. 95% max HR.  Does this sound right? (I’ve been doing triathlon for nearly 5 years now and while not fast my endurance has improved significantly, with my first Ironman this year, which may be an explanation). A related question: Does anyone know of a ‘rule’ for a ‘target heart rate’ for marathons based on ones 10k HR? Thanks

Response:

Oh yes, the target heart rate. Well, because of different fitness levels (trained people can sustain higher heart rates) there is only the following: a stand-alone marathon is typically done in a time which is 4.667 times your 10K time (there is a name to this rule, but I forgot). So calculate the speed in which you would run the marathon under these circumstances and check at which heart rate you manage to run at this speed. That is your personal target heart rate. If you are very well trained, it will not vary too much, if you are less trained, HR will climb toward the last 10K and maybe also be near 95%, but if you can sustain it, that’s oK. Gerd Rob c Carroll schrieb: – Hide quoted text — Show quoted text – I’ve started using my HRM again after a break of 12 months or so.  Last week I ran in a (hilly) 10k road race and found my heart rate averaged 175 bpm for km’s 2-10.  As I’ve only managed to get my max HR to 183 (about right for my age – 39) I was suprised that I could run ‘comfortably’ at approx. 95% max HR.  Does this sound right? (I’ve been doing triathlon for nearly 5 years now and while not fast my endurance has improved significantly, with my first Ironman this year, which may be an explanation). A related question: Does anyone know of a ‘rule’ for a ‘target heart rate’ for marathons based on ones 10k HR? Thanks

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I was suprised that I could run ‘comfortably’ at approx. 95% max HR.  Does this sound right?

With all due respect, I would question whether your 183 is really your max HR.  It is exceedingly difficult to run at this pace, and usually can only be sustained for about 6-8 minutes. That’s one of the problems with max HR tests; that the motivation necessary to push yourself can usually only come with a gun to your head.  It’s one reason some athletes base their HR training zones on lactate threshold, not max HR.  My understanding is that 10k’s are usually run about 92-93% of max, 5k’s around 95-96% (that extra 2-3% is brutal). A related question: Does anyone know of a ‘rule’ for a ‘target heart rate’ for marathons based on ones 10k HR?

You might check out the following web page: www.teamoregon.com/`teamore/publications/wiz.html This gives you an idea where your HR should be for various distance races. I’ve shown excellent correlation with thse numbers. Good Luck, Jim Hutzelmann

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I’ve started using my HRM again after a break of 12 months or so.  Last week I ran in a (hilly) 10k road race and found my heart rate averaged 175 bpm for km’s 2-10.  As I’ve only managed to get my max HR to 183 (about right for my age – 39) I was suprised that I could run ‘comfortably’ at approx. 95% max HR.  Does this sound right? (I’ve been doing triathlon for nearly 5 years now and while not fast my endurance has improved significantly, with my first Ironman this year, which may be an explanation). A related question: Does anyone know of a ‘rule’ for a ‘target heart rate’ for marathons based on ones 10k HR? Thanks

Response:

        I have been experimenting with 10 k races and my HR monitor. I have a max of 218 (my hummingbird heart) and usually run around 200 BPM. I have been trying to keep the first half under 195 BPM, then pushing it above 200 BPM for the second half. I think that 80 – 90% of your max is about right for 10 k. distances, although I seen to push closer to and past 90% than 80%. Yours David Barclay IMC 1997: 11:55:59 Triathlon: "Swim, Bike, Crawl"

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I too just ran my first open 10k and was shockedby my HR.  My max HR is 176 (25 years old).   I ran the race with an average of 165, several times toward the end glancing and seeing 171.  I was taken by surprise as well. RoB

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Just ran a 5K after my first Ironman this year (and a year of setting PRs on the track and in a lot of other events).  I’m 50 and think my max is about 190.  I hit 180 (close to 95% of max)  in the first mile of my 5K, the mile being a PR in and of itself, and the 2 mile time and the 5K being PRs too. In the words of the immortal Sammy Sosa (I’m from the Chicago area), "Ironman training is beery beery good to me [or at least my ability to sustain at a very high HR]." –Lee Crumbaugh (Tri-Hard)

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I too just ran my first open 10k and was shockedby my HR.  My max HR is 176 (25 years old).   I ran the race with an average of 165, several times toward the end glancing and seeing 171.  I was taken by surprise as well. RoB

Rob, your max hr (mhr) should be around 220-your_age=195 bpm, instead. assume your resting heart rate (rhr) is 60 bpm.  using the karvonen method, your heart rate reserve (hrr) is:  hrr=mhr-rhr=195-60=135 bpm. the range where your anaerobic threshold (AT) should fall into is:   (0.9 x 135) + 60 = 121.5 + 60 = 182 bpm (upper limit)   (0.8 x 135) + 60 = 108 + 60 = 168 bpm (lower limit). your 165-171 bpm on your 10K fell somewhere around/below your estimated AT, and square into the zone for intervals and race/pace workouts: perfect hr to raise your AT, and certainly sustainable for a 10K. so, no surprise at all (ref: "serious training for endurance athletes"  by sleamaker and browning, 2nd ed, human kinetics 1996). ciao roberto

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I’ve run for over 30 years, and have had a HRM for the last five. My max is around 186, and a good hard 10K race is on eof the few places I can reach that number. sometimes, the end of a 5K can reach it as well, but only if I’m really hammering and feeling strong. The last couple miles can be run about 178-180, so your observations for a hard 10K race are not much different than what I’ve observed.  As for your true max HR, it’s very individual and no formula will tell you what your’s should be. You should be able to see it only when you’re fully trained in your strongest discipline, and able to put out max effort.  To my amazement, I’ve seldom reached max HR in an intense track session, and I do them twice a week all year long. I would have thought that mile repeats could do it, but not like a 10K race. Chuck – Hide quoted text — Show quoted text – I’ve started using my HRM again after a break of 12 months or so.  Last week I ran in a (hilly) 10k road race and found my heart rate averaged 175 bpm for km’s 2-10.  As I’ve only managed to get my max HR to 183 (about right for my age – 39) I was suprised that I could run ‘comfortably’ at approx. 95% max HR.  Does this sound right? (I’ve been doing triathlon for nearly 5 years now and while not fast my endurance has improved significantly, with my first Ironman this year, which may be an explanation). A related question: Does anyone know of a ‘rule’ for a ‘target heart rate’ for marathons based on ones 10k HR? Thanks

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Question:

Hello Corey, email for several months.  Or call me at 317-573-0928.  I recently heard your complaint through Steve Locke last Friday.  And don’t worry, Team Clydesdale and the USAT Clydesdale/Athena Council are still here, we’ve (I’ve) been very busy responding to interested clydesdales.  If I don’t hear from you before Friday, you will be receiving, along with the other TC members, a newsletter, which should be to you by the 21st.  You can contact Scott Krentel, TC California rep regarding the events we’re working on in CA.  Call me for his number please.  Thanks, and I apologize for any inconvenience or misunderstanding regarding you $25 check.  Yours was applied to membership fees, and not to your shirt, as only members can get the Team Clydesdale shirts.  Your money went to good use though, as we’ve been working hard with governing bodies, race directors and clydesdales trying to educate everyone on this aspect of the sport.  Thanks for your help, and I look forward to hearing from you.  Guy East, Team Clydesdale President and USAT C/A Racing Council Cochairman.

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Hello Corey, I was disappointed to hear about your disappointment with Team Clydesdale. I first heard about this problem from Steve Locke who forwarded your message to me three days ago.  I immediately wrote a response to you, but for whatever reason, did not go through.  The email address I have for you appears to match, but this email and the other notices we have sent apparently have not gone through due to some problem.  I am not a computer genious, and if I was, I’d figure this glitch out.  But you are only one of two problems like this of about 500, so I assumed it was on your end and not on mine.   I’m not even sure this message will get to you.  Yes, we did receive your $25 last year, but unfortunately, that was placed to your membership, and not to your shirt.  That is why you did not receive a shirt.  I will snail mail info to you just like all the other members regarding the team, newsletter etc.  I can also be reached directly at worked out.  I am not well versed with the history of the 220 publication, but I can tell you that all the charter members of Team Clydesdale from 1997, and all future members will hopefully recognize that their contribution, either in time or money, has been an invaluable resource to attaining some of the acceptance we’ve gained so far in triathlon, mountain biking and running sports.  And especially, for the tri-clydes, who are represented by USAT which is the first Olympic Federation to recognize weight class racing.   Our hope is to see NORBA accept the Clydesdale division just like USAT and the Michigan Mountain Biking Assoc.  You’ve invested $25 along with many other clydes.  I’ve invested $2000+ to see our mutual dreams of weight class racing become a sportwide accepted class.   And I’m very optimistic about the change I see coming in our sport.   I chose to see the bigger picture, not so much counting what I’ve spent in countless hours or cash, but imagine that someday, the races we enter from California or Maine, will provide recreational athletes an option to age group racing.  As a big guy,  I will appreciate that.  We’re also in the process of selecting state representatives who will assist in working with RD’s in their weigh-ins, and just getting started with this new division. Maybe there is a spot for you somewhere too.  Our California  rep is Scott shirt just to ease your mind a bit.  Thanks for your announcement.  This keeps me on the ball an unfortuately off my bike.  Guy East, Team Clydesdale President and USAT Clydesdale/Athena Council Co-Chairman.

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- Hide quoted text — Show quoted text – Mr. Ward et al, I am a little surprised you have not received your material. Guy East in Indianapolis has headed this up and has from my experience been very responsive. I will contact him with your information and ask him to email you directly. The entire clydesdale/athena project is fairly new to us. Race directors are not required to have c/a waves, but we do encourage it. The C/A National Championship will be staged in Chicago during the last weekend in August and we are staging a c/a wave in the national age group championship in Clermont (near Orlando, Florida) on the weekend of June 20-21, 1998. I am not familiar with races with c/a waves on the west coast yet. Steve Locke USA Triathlon

I have been following the updates in USA Triathlon and I am very excited to see the progress being made. I know that there is no requirement for directors to have this division and the division varies from race to race as you probably know. It just makes sense to attract the larger crowd because they could be shuned by seeing all the very fit triathletes that are out there. I have realized like many others that I will never be a smaller person and frankly I would rather be a larger size because of my work. I am glad that it has started to gain some acceptance. Realistacally there are several other sports that have weight divisions including wrestling,boxing,judo etc. And best of all it does not take away from the other age groupers.

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Mr. Ward et al, I am a little surprised you have not received your material. Guy East in Indianapolis has headed this up and has from my experience been very responsive. I will contact him with your information and ask him to email you directly. The entire clydesdale/athena project is fairly new to us. Race directors are not required to have c/a waves, but we do encourage it. The C/A National Championship will be staged in Chicago during the last weekend in August and we are staging a c/a wave in the national age group championship in Clermont (near Orlando, Florida) on the weekend of June 20-21, 1998. I am not familiar with races with c/a waves on the west coast yet. Steve Locke USA Triathlon

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I have to admit that sometimes in the quest to have the newest gadget, best magazine ( Everyone still remember 220 ? ) and the coolest jersey has made me a little broke. But, when I discovered Team Clydesdale ( advertised right here on RST ) I was eager to give it a go and sign up for the long run. I guess the first problems started to mnaifest themselves when I discovered that alot of the events and info seemed to be on the east coast. I repeatedly sent E-mail to give my support and asked to receive the information and business cards so that I could give them out to the several hundred or more Clydsdale triathletes I see at races on a continuing basis. I even sent them information that I had obtained on Clydesdale races held in the California area. Then, I fell for it. The pitch. I sent my $25.00 check and have not heard a thing since. Not even a T-shirt that was promised. I am glad to see that they have been receiving recognition, even though none of the qualifying races appear to be on the west coast. I guess I will have to add it to my ever growing list of diappointments: 220 Magazine ( received 1 issue for that $22 or so bucks) Multisport Magazine ( received no issues for about $20 bucks) Profile ( paid $19.99 for an off-the-back rack that broke the second time out and then never received the part after sending it to there manufacturer) Team Clydesdale ( received ?…)

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Question:

Your challenge is to maintain a blood sugar level relative to your metabolism for a long period of time.  This also requires you to avoid sugar spiking. One way to do this in your situation is to "eat" regular meals, and make sure you get lots of fiber.  Your program right now includes sugar spikes, and no fiber to balance it out. I recommend meal replacements from USANA.  They distribute their products via network marketing (I can get more info if you like).  Their Nutrimeal is a blend of complex and simple carbohydrates, protein, and fiber.  They also have a Gold bar which is also a great meal replacement (also with fiber). You might also try Twinlabs Ultrafuel instead of the orange juice.  It has three different carbohydrates in it instead of one in oj. Hope this helps: Ed

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– Hide quoted text — Show quoted text -I’m a basketball referee and in June I will be working at tournaments that last all day long for so many days.  We end up working six to ten hours of games each day. I was wondering if anyone has any advice on what to be eating throughout the day that will help me maintain my energy level.  I will be trying out for division one college basketball so I (somehow) will have to work as hard in the first few games on the first day as well as the last few hours on the last day.  I’m borderline low blood sugar and I usually eat begals, drink OJ, water, and start with a good breakfast.   If anyone can offer some advice, I would sure appreciate it (especially the fifth hour on the third and fourthe day!). Thanks. TS

Go to dejanews and check back in rec.sport.triathlon for postings by Rolf Arands, Mark Jenkins, (and others) on IronMan nutritional needs. Although a little more extreme than your needs, it does give you a starting point to consider. The following is one posting from Rolf that gives  a neat worksheet. To all who are interested, I am reposting this handy little worksheet: -Rolf —– Following is a direct posting of this handy little worksheet that I received.  I think it came from Ray’s Sport Shop, but am unsure of the actual name.   Again, this is advice only and does NOT replace the advice of a qualified medical person, nutritionist, or your own experiences.   Worksheet – Carbohydrate requirements for the Ironman Note – This is a guideline only but will be a good indicator        of the amount of food required! 1. Conversion Factor (CF) Pick appropriate factor based on estimated finishing time:   8-9 hours = 1.5  9-10 hours = 1.4 10-11 hours = 1.3 11-12 hours = 1.2 12-13 hours = 1.1 13-15 hours = 1.0 15+   hours = 1.0 ? (information past 15 hours not given on sheet;  I assume it is 1.0 also) 2. Body weight x CF = carbohydrate consumption PER HOUR ____ (kg) x ____ (CF) = ___ g carbohydrates per hour 3. Estimate time on the bike ____ (hours and fraction of an hour) x amount required per hour =           ____ total for the bike 4. Estimate time on the run ____ (hours and fraction of an hour) x amount required per hour =           ____ total for the run CARBOHYDRATE CONTENT OF TYPICAL IRONMAN FOODS Product                 Amount of CARBOHYDRATES Power Bar               40 g Banana                  20 g Apple                   10 g Leppin Squeezie/Gu      25 g Cookies                 25 g + FAT! Gatorade (500 ml)       32 g Endura (500 ml)         32 g Exceed (500 ml)         34 g Enduro Booster (500 ml) 49 g – 250 g (???) Exceed High (500 ml)    230 g Coke (500 ml)           75 g + caffeine Peanut butter and       roughly 50 g + FAT   jelly sandwich Turkey and mustard      roughly 35 g + PROTEIN   sandwich Balance/PR Bars         18 g + PROTEIN + FAT For your own foods not listed and add as per the label or your best guess.   Estimate total carbo consumption and divide by total time to get carbohydrate consumption per hour needed.  If you hit the wall in the race then you will need more next time (sic).  Good luck in your races.   ——- Hope this helpful.  I found it to work very well, when I followed it during the race (IMC 1995).   The conversion of lbs to kg for us non-Metric types:        2.2 lbs = 1 kg Thus my weight of 170 lbs converts to (170/2.2) = 77.3 kg.   -Rolf  IMC ‘94 – 14:06:47    IMC ‘95 – 11:58:35        IMC ‘97 – 10:45:00 Mike "TriBop" Tennent WebRunner Running Page http://www.webrunner.com/webrun/running/running.html My Model Railroad Page http://www.webrunner.com/webrun/srr/

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Check out the Nutrition for Olympians software at http://users.aol.com/nutrigenie/ . This program has been very useful to me. – Hide quoted text — Show quoted text – I’m a basketball referee and in June I will be working at tournaments that last all day long for so many days.  We end up working six to ten hours of games each day. I was wondering if anyone has any advice on what to be eating throughout the day that will help me maintain my energy level.  I will be trying out for division one college basketball so I (somehow) will have to work as hard in the first few games on the first day as well as the last few hours on the last day.  I’m borderline low blood sugar and I usually eat begals, drink OJ, water, and start with a good breakfast.   If anyone can offer some advice, I would sure appreciate it (especially the fifth hour on the third and fourthe day!). Thanks. TS

Response:

I’m a basketball referee and in June I will be working at tournaments that last all day long for so many days.  We end up working six to ten hours of games each day. I was wondering if anyone has any advice on what to be eating throughout the day that will help me maintain my energy level.  I will be trying out for division one college basketball so I (somehow) will have to work as hard in the first few games on the first day as well as the last few hours on the last day.  I’m borderline low blood sugar and I usually eat begals, drink OJ, water, and start with a good breakfast.   If anyone can offer some advice, I would sure appreciate it (especially the fifth hour on the third and fourthe day!). Thanks. TS

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Question:

I am new to running: Is the runner Steve Scott related to the triathlete Dave Scott? If so what is Steve’ claim to fame? Rob

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I am new to running: Is the runner Steve Scott related to the triathlete Dave Scott? If so what is Steve’ claim to fame?

        As far as I know, no relation.         Steve Scott is the fastest American miler ever (3:47).  His career lasted from about 1980 to 1987.         In high school Scott wasn’t the fastest miler on his team… he ran   4:16 his senior year.  I think his U.S. record dates from 1983.  He also ran on some record-setting distance medely and 4×1600 meter relays.  At one time he held the U.S. 5k record.         Steve contracted testicular cancer in 1994, and is recovering nicely from surgery and chemo.  He is currently engaged in an attempt to become the second man over the age of 40 to run a four minute mile.                                                         – Bret Jensen

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Steve Scott has also run more sub 4 miles than anyone (in the world, I think).  I don’t know the number, though. On a nit-picky note, he’s trying to become the first master to break 4 outdoors.  Of course, Coglan (I’m sure I butchered his name, sorry) did it indoors in 1994. Erik

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Question:

A number of triathletes in our masters/triathlon/age group club have become disgruntled at the workouts and overall training strategy. Our club is a smaller one that mixes age group, masters, and triathlon training all into one. Problem: Workouts are geared to the Age groupers on the assumption that          you would attend 8-10 workouts a week. What triathlete can          do this ??? The AM workouts are long course with 100 metre          repeats with the afternoon workouts being even shorter. Question: What kind of workouts do you get in your triathlon/masters           club geared at long distance swim races and triathlon events. We will probably approach the club executive asking for workouts structured for triathletes, but first would like to know the training structure and workouts of other clubs. Any imformation appreciated. Please post replies. Go FAST or Go HOME – Brendan — Brendan R. Leitch                           Bell Northern Research Ltd. DMS Supernode Network/Transport Messaging          (The Big Nerd Ranch) Voice: (613) 763-9425            FAX: (613) 763-8864         ESN: 393-9425                  ESN: 393-8864 Surface Mail: MS 145, P.O. BOX 3511, Station C, Ottawa, Canada, K1Y 4H7

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Here at the Jersey Shore, I’m a member of the Sandy Hoookers Tri Club, and a member of the Red Bank Y Masters team.  The president of the former sets the workouts for the latter, and the better swimmers among us do our own workouts during the week, too.  The swim workouts are divided into 3 sets (increasing swimming ability) of two lanes, with each pair doing the same workout (different intervals).  We are turning into more of a triathlon club, with more and more freestyle, and less stroke work.  The masters team works out Sunday and Thursday nights, and Saturday mornings.  Some of the triathletes swim on their own as a group other mornings.  The better swimmers among us (;-) swim at lunch or after work on other days (although motivation during Friday after work swims is pretty lame) with pure swimmers. I asked our best swimmer (who did 10×300 on 3:30 this Wednesday) how best to train for a 1500m I was aiming for (as the swimmer on a relay), and he said to do sets of 200s with short rest (hence #3 below).  I try to hold about the pace I want to race at (e.g., I want to do ~1:05/100y for a 1500m with a wetsuit, so I try to hold 1:10 or under for intervals), and I try to descend the set (i.e., go faster on each successive interval).  In a set of 10 intervals, you could try descending each group of 5. Here are some of the workouts I "like": 1.  100/200/300/400[/500 optional]/400/300/200/100, all on the same interval per 100 (e.g., 100 on 1:20, 200 on 2:40, etc.). 2.  15×100 on short rest (<10 seconds; e.g., on 1:15, come in around 1:08). 3.  8×200 on short rest (e.g., on 2:30, come in around 2:18). 4.  N sets of 200/150/100/50, 1 minute between each. 5. 10×250 on short rest (<20 seconds). 6. 5×100 on 1:25/1:20/1:15/1:10 (or similar. The keys are short rest, and quality speed.  Oh, and give the guy ahead of you at least 5 seconds, and keep the drafting to a minimum! Ken Lehner

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I swim with the Naperville (IL) YMCA Masters, which tends to be more of a high-level fitness club.  We workout three mornings a week – Tuesday and Thursday tend to be shorter intervals (50s, 100s) while Saturdays is usually a varied mixture of stroke drills and long sets.  Now that summer is rolling around and most of the big Masters meets are over, the coach is starting to lean the workouts more toward the distance swimmers and triathletes in the club.  Last weeks workouts for instance: SAT: 12×50 drills, 4×100 IM, 4×100 kick, 1000 straight (negative split) TUE: 1×200,2×175,3×150,4×125,5×100,6×75,7×50,8×25 – all done as one set         with 0:10-0:15 rest. THU: 4 x (6×100) – set #1 free, set #2 pull, set #3 free descend,         set #4 non-free – about 0:20 rest with 1:00 rest between sets. This summer I’m swimming outdoors with the DuPage Masters with one of the top kid’s coaches in the area.  Last year typical workouts included a lot of 400m straight and broken swims.  From what I’ve been finding out, the most important sets a long distance swimmer does are the sets that take 25-30 minutes or more to complete.  By breaking down the set into 100s, 200s or whatever, you can learn to hold a fast pace over a long distance (Right, Ken?). A question for Tri-Fed: I know fins are illegal to use, but what if I have my toes and fingers webbed surgically?  8^) Todd Jensen                                  o AT&T Bell Labs             ___^o_    __o    <| (708) 979-1254                     _ <_    

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