The Ideal HR for IM Racing Cont'd Answer:    While training for an Ironman race – most of our training should be done in Zone 2 – this is the ‘Endurance Zone’ – and where we can sustain an even heart rate for the longest amount of time. Why? When our heart rate is about 20-30 beats below our Race Pace HR or Lactate Threshold, we are tapping into the biggest resource we have for fuel – fat. When we are above this HR and into Zone 3, we are tapping into more of our glycogen stores for fuel and this supply will not last very long – maybe two to three hours at most before it needs to be restocked. The glycogen is a limited supply of fuel, while fat is limitless. Zone 3 efforts should be reserved for the final miles of a Half Ironman or even a marathon in a well conditioned athlete. But going into Zone 3 in an Ironman for an athlete who is racing for longer than 11 hours, would be a big mistake.     When an athlete takes on a new training regimen or has not been training as much, they will experience cardiac drift at first. This is when the effort stays the same, yet the HR rises. I will allow myself to let this happen once per week when I am starting up my training again, but typically I back right down and stay within my HR parameters. Once you have a solid endurance base, you shouldn’t see much in the way of cardiac drift unless you are dehydrated and that is pretty normal. So, stick with the HR guidelines you have when you are starting out and try to avoid Zone 3 when in your early stages of IM training. If you are racing in the heat, you may need to go on RPE and let your HR drift, but only if you start to take on extra fuel b/c you will be burning through your fuel sources quicker.     Training our bodies to work efficiently in Zone 2 will help us keep our HR and pace even throughout an Ironman. This theory would hold true for the bike and run portion of an Ironman. When I write a workout and I give an athlete a ‘Zone1-2’ workout, I expect the athlete to find the happy medium and train at a pace they could sustain all day. What I usually get when I check over a log is “..I went out too hard, and well I bonked..” or “..I was much faster on the first hour of my ride and then I kind of faded...”     My solution is to do a better job of explaining ‘exactly’ what I want from my athletes. To provide you with a frame of reference, my LTHR (lactate threshold heart rate) on the run is about 168-171. My Zone 1 ends at about 155 bpm (beats per minute).     When I run train in a Zone 1-2 workout, and I am running ‘easy’ which is like a ‘guilty pace’, and my HR is around 140 bpm. That would put me close to the top of my Zone 1. When I am running ‘Steady’ (which I also call my Aerobic Threshold or AeT) I am usually around 148-150 which puts me about the middle of my Zone 2. This would be right about IM effort. After 112 miles, if I can maintain this HR for another 26 miles, I should be able to run the same pace as I do on my long runs, with all things being equal.     If you can follow the above and practice the discipline of just running ‘Steady’ when you are assigned those ‘Zone 1-2’ runs, you will improve your running. Spend as much time as you can running ‘Steady’ and it will pay off.     Now how does this apply to biking? Once again, to provide you with a frame of reference, my LTHR (lactate threshold heart rate) on the bike is about 155-160. My Zone 1 ends at about 141 bpm (beats per minute). Most of us have about a 8-12 beat difference between bike and run LTs.     When I bike train in a Zone 1-2, and I am riding ‘easy’ I am around 125 bpm. That would put me close to the top of my Zone 1. When I am biking ‘Steady’ I am usually around 135-140 which puts me about the middle to the top of my Zone 2. With the exception of climbing hills, I don’t ride over 140 in training. Sometimes I may see 145 on a steep hill, but I quickly get my HR back down by spinning easy. Most of my ‘Steady’ or AeT biking is done at 135-140 bpm. Once again this is my IM pacing effort. Realize that I have to run 26 miles after this 112 mile bike ride, so I won’t punch the accelerator at all if I want to run well. I hope this helps you in your IM quest! Michael Ricci is a USAT Level III certified coach. He can be reached for personal coaching at mike@d3multisport.com. Please visit his website at www.D3multisport.com.

The TRI-SO Perspective Beginning this month D3 is offering a new column – from the perspective of the triathlon significant other – a ‘tri-so’ as we call it. Since I have a lot of experience as a tri-so, I am here to offer valuable information into your triathlete’s mood, mindset, and actions. I also hope to draw attention to the significant other in the triathlete’s life by sharing advice and suggestions on how to manage training, racing and relationships! My years of being a tri-so, having seen my triathlete race everything from sprint to Xterra to Ironman races on different continents – and my own training and race experience - will hopefully lend to a lighter side of the sport. I hope my column enlightens you on the triathlete mindset and helps your relationship prosper in 2007! Enjoy the ride! The Spouse’s Perspective – Resolution Suggestions for ’07!     I had to laugh when I heard a spouse proclaim, “now my season is longer”, as her husband verbally committed to several cyclo cross races this fall/winter. I realized that when you are “involved”, this sport requires a lot of negotiation and compromise in order to make it work in the relationship. As a spouse of a very invested triathlete, I thought I might be able to share some friendly suggestions with other “involved” triathletes and their significant others. So from this coach’s wife, read on and line up a successful training and race season in 2007 ensuring your partner’s complete support! Resolution #1     We are there for you. That’s right, it’s true, we want you to be happy, and if triathlon makes you happy, then by gosh … do what you need to do and train! However, remember this: For each race that you might schedule or plan, that’s one day or weekend away from an activity that your significant other would want to do – with you. Resolution: For each race scheduled, commit to another day doing something your significant other plans. Resolution #2     Spontaneity is essential in any relationship. If every weekend, every afternoon, every morning is blocked off for training, it limits the opportunity for spontaneity. Spontaneity and variety add spice to the relationship – it keeps things diverse and interesting. A little spice leads to positive results in other training zones and hubba hubba – who doesn’t want that. Resolution: Occasionally, deviate from the training plan and embrace some variety. Resolution #3     Speaking of variety, breakfast conversations that start with heart rate zones, dinner chatter that includes lactate thresholds and emails that include pace charts are ok to a certain point – ‘cause it’s interesting to you and well, your significant other is probably trying to stay healthy and is – to a degree – almost interested. However, if your significant other doesn’t wear a heart rate monitor, it’s really not so easy to follow along and understand. It would be like discussing the $25 savings card for future purchases she just picked up at Ann Taylor because she spent $100 on her new cashmere sweater. The card must be used before January 1st, and the sales are happening now, so she’s got to get back there soon. Do you like the color? Resolution: Recognize that some of your significant other’s interest are perhaps not your own, but make a concentrated effort to pay attention to things he/she wants to discuss. Resolution #4     Tag-a-longs! No, not the Girl Scout cookies. If you’ve got a significant other that likes to train, welcome them as a tag-a-long. Your training pace might be faster than his/her fastest day, but sharing the sport together, at any level, is important to the quality of both your lives. Resolution: Carve out a work out or two that you can do together. Implement those resolutions and I’m certain your relationship will blossom and your race season will hit PRs!