Just for the hell of it and because some of my coworkers were going, I signed up to run in the Youngblood 5k this morning. These days running an all out 5k is a ridiculous thing. My IM training has me doing no speed and all ultra, controlled distance so sprinting 3.1 miles is a treat. Now add to the fact its 29 degrees, raining, on a course of muddy trails and lots of hills......fun. My coworkers spent the night before on a total bender and were in no shape to be out of bed, let alone run a 5k. Instead of resting the night before they drank their tails off and when they were beyond the point of no return, made "Go Bob" signs to hold up as I ran by (they were now fans, running or cheering would have made them throw up....so they held up signs).
Off to the Start Line for the beginning of the race. The gun fired and as in every race chaos begins. Everyone and there mother that had a sip of espresso or a good night of sleep sprinted the first 50 meters of the race creating some tricky running for those of us actually racing being the trail was only about 6 feet wide. Within half a mile there was a break away group of about 12 of us as we tried to keep our feet under us. The footing was terrible but little did we know we were in the good part. It was hard to get up any speed since every 100 meters there was a turn or switchback on the trail. At the one mile mark we had shook off about 4 runners from our pack and one runner threw in an amazing surge. If he could hold it there was no stopping him. I started to fade a bit, but thank goodness I did. We came up quickly on a bridge that was innocent enough to the eyes but when running 5:50 pace you didn't notice the ice coating it. Bam....down went one of the runners. In speaking with him after the race he revealed to me the road rash he suffered as a result of his spill. (he still managed to finish 7th) At this point we had rolled through 2.5 miles and it was time to call on the strength my Ironman training has been building for me. I may not have the speed of these guys but I will try to wear there buts out.....so I cranked up the pace, put my head down and went for it.
I managed to pull out a 4th place overall and first place in men 30-34 years of age and a time in the low 18's. Not to bad for a course were my long legs never got to open up. In the end I was very pleased that when I called upon my strength....it was there and I made the other guys hurt. Almost had 3rd...he got me by 3 seconds. Went off after that and got another good hour of running in.....5k's are just a warm up these days.
Saturday, February 23, 2008
Friday, February 22, 2008
Testing
A week ago I had some testing done to see how my fitness was progressing and the results were killer. The test I preformed is similar to the Gatorade commericals you see on TV with the Athlete hooked up to all types of Tubes and Wires. My results ranked my fitness to be in the Elite Cyclist level which was something I did not expect to see just a few years into the sport and expecially the cycling aspect of the sport. Below is the report from my coach.
________________________________________________
Cycle VO2 Max Test Summary of Results
VO2 (“volume of oxygen”) allows us to view through scientific, accurate measures the fitness a person possesses. A VO2 Test measures the volume of oxygen that the body consumes at various levels of intensities.
Anaerobic Threshold
Explanation: One’s anaerobic threshold is the level at which your body can no longer supply enough oxygen to meet the body’s energy demands. Thus, the body begins to use anaerobic (without oxygen) energy sources which produce lactic acid. At this level, one’s breathing becomes labored and prolonged exercise above this will ultimately result in complete failure. One goal of a training program is to increase the anaerobic threshold through efforts directly under or at this level. You can do this through interval or sustained threshold efforts in the below stated zone 4. All endurance race distances require one to have a high anaerobic threshold to succeed so development here should be placed on a premium.
Results: VO2 – 59.2
HR – 173
% Max – 88%
Peak Values
Explanation: The peak values are the highest VO2 and heart rate you were able to achieve during your test. The heart rate achieved during this test should be lower than your highest possible heart rate because the gradual progression prevents you from achieving this. In contrast, your VO2 peak should be near maximum as this signifies your aerobic capacity or maximum oxygen consumption possible. The level you achieve during this test will be your VO2 Peak, whereas your VO2 Max will be used to refer to the maximum VO2 you can possibly achieve given your age and ability. We hope that your peak is as close to your max as possible, but regardless, our job as coaches is to get it there. This is done generally through achieving more fitness overall and specifically through high intensity efforts above the anaerobic threshold. These typically consist of repeated intervals of 3-5 minutes in the below stated zone 5 with equal the bout in rest. If you are training for a short race, a high VO2 is imperative and something that must be developed to succeed.
Results: VO2 – 67.1
HR – 183
Comparison Scale for VO2 Max
The below scale shows values based on male and female beginner, intermediate, and elite athletes. Your VO2 Max potential declines with age so take this into account if you are near the limits of the age ranges. Your highest VO2 Max will almost always be achieved while running as there are greater energy demands. VO2 Max is a good indicator of fitness, but efficiency determines how we use our capabilities. If your technique is inefficient, you will use more oxygen than normally required and essentially waste a high VO2 Max. Thus, teaching your body to be as efficient as possible (use less O2 at a given effort) should be one of the primary goals of training.
Analysis
Bob, I look at two things with your test results: Your VO2 Peak as well as your Anaerobic Threshold (AT). VO2 Peak is a good overall indicator of fitness as well as your ability to sustain a high anaerobic intensity for a short period of time. AT is a large indicator of your ability to buffer lactate efficiently thus remaining aerobic longer which is evidenced in better time trial or threshold ability. We want your Peak to be as high as possible and your AT to be within 80-90% of Peak.
Your VO2 results show a balanced physiological make-up with both being extremely high. By this, I mean that your Peak and AT values are balanced in proportion to each other with both at a HIGH level. To understand how your Peak compares to others of your same age, we look at the chart that I included above. As we can see, your Peak is at an ADVANCED level for your age. To understand your AT ability, we look at the VO2 at which your body switches to using predominately anaerobic means to supply energy – this is your AT. We then compare this to your VO2 Peak hoping that it is within 80-90% of Peak, which you are at 88% of Peak. This is great!
With this knowledge, we can approach your training with an exact understanding of what your body needs to reach its potential. Since you are strong in both variables, we will seek to improve both variables through threshold as well as VO2 Max efforts. Threshold efforts will take place in zone 4 and consist of interval or sustained efforts up to 40 minutes. VO2 Max efforts will take place in zone 5 and consist of 3-5 minute intervals with equal rest.
Approach your training with confidence now and let me know if you have any questions at all. I look forward to your success!
________________________________________________
Cycle VO2 Max Test Summary of Results
VO2 (“volume of oxygen”) allows us to view through scientific, accurate measures the fitness a person possesses. A VO2 Test measures the volume of oxygen that the body consumes at various levels of intensities.
Anaerobic Threshold
Explanation: One’s anaerobic threshold is the level at which your body can no longer supply enough oxygen to meet the body’s energy demands. Thus, the body begins to use anaerobic (without oxygen) energy sources which produce lactic acid. At this level, one’s breathing becomes labored and prolonged exercise above this will ultimately result in complete failure. One goal of a training program is to increase the anaerobic threshold through efforts directly under or at this level. You can do this through interval or sustained threshold efforts in the below stated zone 4. All endurance race distances require one to have a high anaerobic threshold to succeed so development here should be placed on a premium.
Results: VO2 – 59.2
HR – 173
% Max – 88%
Peak Values
Explanation: The peak values are the highest VO2 and heart rate you were able to achieve during your test. The heart rate achieved during this test should be lower than your highest possible heart rate because the gradual progression prevents you from achieving this. In contrast, your VO2 peak should be near maximum as this signifies your aerobic capacity or maximum oxygen consumption possible. The level you achieve during this test will be your VO2 Peak, whereas your VO2 Max will be used to refer to the maximum VO2 you can possibly achieve given your age and ability. We hope that your peak is as close to your max as possible, but regardless, our job as coaches is to get it there. This is done generally through achieving more fitness overall and specifically through high intensity efforts above the anaerobic threshold. These typically consist of repeated intervals of 3-5 minutes in the below stated zone 5 with equal the bout in rest. If you are training for a short race, a high VO2 is imperative and something that must be developed to succeed.
Results: VO2 – 67.1
HR – 183
Comparison Scale for VO2 Max
The below scale shows values based on male and female beginner, intermediate, and elite athletes. Your VO2 Max potential declines with age so take this into account if you are near the limits of the age ranges. Your highest VO2 Max will almost always be achieved while running as there are greater energy demands. VO2 Max is a good indicator of fitness, but efficiency determines how we use our capabilities. If your technique is inefficient, you will use more oxygen than normally required and essentially waste a high VO2 Max. Thus, teaching your body to be as efficient as possible (use less O2 at a given effort) should be one of the primary goals of training.
Analysis
Bob, I look at two things with your test results: Your VO2 Peak as well as your Anaerobic Threshold (AT). VO2 Peak is a good overall indicator of fitness as well as your ability to sustain a high anaerobic intensity for a short period of time. AT is a large indicator of your ability to buffer lactate efficiently thus remaining aerobic longer which is evidenced in better time trial or threshold ability. We want your Peak to be as high as possible and your AT to be within 80-90% of Peak.
Your VO2 results show a balanced physiological make-up with both being extremely high. By this, I mean that your Peak and AT values are balanced in proportion to each other with both at a HIGH level. To understand how your Peak compares to others of your same age, we look at the chart that I included above. As we can see, your Peak is at an ADVANCED level for your age. To understand your AT ability, we look at the VO2 at which your body switches to using predominately anaerobic means to supply energy – this is your AT. We then compare this to your VO2 Peak hoping that it is within 80-90% of Peak, which you are at 88% of Peak. This is great!
With this knowledge, we can approach your training with an exact understanding of what your body needs to reach its potential. Since you are strong in both variables, we will seek to improve both variables through threshold as well as VO2 Max efforts. Threshold efforts will take place in zone 4 and consist of interval or sustained efforts up to 40 minutes. VO2 Max efforts will take place in zone 5 and consist of 3-5 minute intervals with equal rest.
Approach your training with confidence now and let me know if you have any questions at all. I look forward to your success!
Saturday, February 9, 2008
Training is in full gear
Well I am back at it preparing for the 2008 season and have some pretty bold goals for the year.
I will start the season off at home competing in the USA National Duathlon Championships on April 27th. This race is slated to be a 10k run followed by a 40k bike with one more 5k tacked on at the end for good measure. Based on last years results and what I am capable of a Team USA slot for Worlds is not out of the question. What a treat that this race will be held in Richmond and I will be able to sleep in my own bed the night before. My season then takes me to Orlando, FL in mid May for the Ford Ironman 70.3 race. This race is where I completed my first 70.3 mile trialthon in 2007 and I am going back with a ton more experience and strength to hopefully light the course up and grab a World Qualifer Spot which would take me back to Clearwater, FL in November for Worlds. These races are a priority, but my main focus for 2008 is Ironman Louisville in late August. This will be my first crack at the 140.6 mile Ironman Distance. For those of you unfamiler with this race....it starts with a 2.4 mile swim followed by a 112 mille bike, and topped off with a full 26.2 mile marathon. This has been a life long dream of mine since I was a kid watching the Ironman on ABC's Wide World of Sports with my father. Well with any luck my parents will be there to see it in person. Well that lays out my goals for the first half of the 2008 season and the second half will be determined by the results I see in the begining.
Wish me luck and I hope to see some of you along the way.
I will start the season off at home competing in the USA National Duathlon Championships on April 27th. This race is slated to be a 10k run followed by a 40k bike with one more 5k tacked on at the end for good measure. Based on last years results and what I am capable of a Team USA slot for Worlds is not out of the question. What a treat that this race will be held in Richmond and I will be able to sleep in my own bed the night before. My season then takes me to Orlando, FL in mid May for the Ford Ironman 70.3 race. This race is where I completed my first 70.3 mile trialthon in 2007 and I am going back with a ton more experience and strength to hopefully light the course up and grab a World Qualifer Spot which would take me back to Clearwater, FL in November for Worlds. These races are a priority, but my main focus for 2008 is Ironman Louisville in late August. This will be my first crack at the 140.6 mile Ironman Distance. For those of you unfamiler with this race....it starts with a 2.4 mile swim followed by a 112 mille bike, and topped off with a full 26.2 mile marathon. This has been a life long dream of mine since I was a kid watching the Ironman on ABC's Wide World of Sports with my father. Well with any luck my parents will be there to see it in person. Well that lays out my goals for the first half of the 2008 season and the second half will be determined by the results I see in the begining.
Wish me luck and I hope to see some of you along the way.
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