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Diario de david3

  1. #61
    Fecha de Ingreso
    Aug 2009
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    Mensajes
    556
    Hola compañeros,

    Si mi dedo me lo permite, este fin de semana tengo intención de plantearme un nuevo entrenamiento, que iré desgranando en este diario. Al principio será algo muy sencillo, pero poco a poco iré complementandolo con ejercicios de técnica, fuerza (rodillas, tobillos, etc). Tengo intención de hacer al menos un día en pista, aunque ya lo iré viendo sobre la marcha.

    De momento, vamos a empezar por el principio. Voy a determinar mis rangos y a establecer mi FCmax en base a mi experiencia. Según la fórmula de la edad debería ser 184 (220-36 castañas ), pero como en diciembre corrí la San Silvestre y marqué una máxima de 187, en principio parece que una apróximación válida para mi sería 220-edad+3 (estadística pura ).

    Por lo tanto FCmax=187, así que los diferentes rangos (que voy a especificar con nomenclatura del foro), utilizando como base la fórmula de Karvonen:

    FCmax: 187
    FCrep: 51

    CCL1 (50-60%): 119-132
    CCL2 (60-70%): 133-145
    CCM (70-80%): 146-159
    CCR (80-90%): 160-172

    De momento no pienso subir de aquí, así que no sigo.

    Esto me plantea una duda. Tengo un Polar RS400SD, y hasta ahora he estado trabajando con las zonas calculadas como porcentaje directo de la FCmax. El tema es que hay mucha diferencia, es decir, por ejemplo en CCL2 corría en un rango de 112 a 131, lo que hace que estuviera trabajando una zona por debajo de lo que debía. Lo que no me cuadra es que Polar tiene fama de precisa, y parece que todo el mundo da por sentado que la fórmula de Karvonen es más exacta que la de porcentajes directos (no se si tiene nombre), por lo tanto... no debería ser más precisa calculando los rangos cuando tiene una prueba diseñada para el cálculo de la FCrep (el pulsómetro)?

    Todo este tiempo he estado notando el entrenamiento como muy ligero de intensidad. En el fondo no está mal porque me ha permitido adaptarme de forma muy gradual, pero sigue sin cuadrarme el tema.

  2. #62
    Fecha de Ingreso
    Dec 2008
    Localización
    Toledo
    Edad
    38
    Mensajes
    13.249
    Cita Originalmente escrito por david3 Ver Mensaje
    Hola compañeros,

    Si mi dedo me lo permite, este fin de semana tengo intención de plantearme un nuevo entrenamiento, que iré desgranando en este diario. Al principio será algo muy sencillo, pero poco a poco iré complementandolo con ejercicios de técnica, fuerza (rodillas, tobillos, etc). Tengo intención de hacer al menos un día en pista, aunque ya lo iré viendo sobre la marcha.

    De momento, vamos a empezar por el principio. Voy a determinar mis rangos y a establecer mi FCmax en base a mi experiencia. Según la fórmula de la edad debería ser 184 (220-36 castañas ), pero como en diciembre corrí la San Silvestre y marqué una máxima de 187, en principio parece que una apróximación válida para mi sería 220-edad+3 (estadística pura ).

    Por lo tanto FCmax=187, así que los diferentes rangos (que voy a especificar con nomenclatura del foro), utilizando como base la fórmula de Karvonen:

    FCmax: 187
    FCrep: 51

    CCL1 (50-60%): 119-132
    CCL2 (60-70%): 133-145
    CCM (70-80%): 146-159
    CCR (80-90%): 160-172

    De momento no pienso subir de aquí, así que no sigo.

    Esto me plantea una duda. Tengo un Polar RS400SD, y hasta ahora he estado trabajando con las zonas calculadas como porcentaje directo de la FCmax. El tema es que hay mucha diferencia, es decir, por ejemplo en CCL2 corría en un rango de 112 a 131, lo que hace que estuviera trabajando una zona por debajo de lo que debía. Lo que no me cuadra es que Polar tiene fama de precisa, y parece que todo el mundo da por sentado que la fórmula de Karvonen es más exacta que la de porcentajes directos (no se si tiene nombre), por lo tanto... no debería ser más precisa calculando los rangos cuando tiene una prueba diseñada para el cálculo de la FCrep (el pulsómetro)?

    Todo este tiempo he estado notando el entrenamiento como muy ligero de intensidad. En el fondo no está mal porque me ha permitido adaptarme de forma muy gradual, pero sigue sin cuadrarme el tema.
    Yo nunca uso los porcentajes de los pulsómetros. O bien parametrizo yo las zonas en base a la prueba de esfuerzo que me hice o bien lo pongo en pulsaciones por minuto y paso de %.

    Si te comparo los rangos de mi prueba de esfuerzo con los rangos del polar nos podemos echar unas risas.
    "Los que aseguran que es imposible no deberían interrumpir a los que estamos intentándolo"
    -----
    Popular Runner
    -----
    Mi Blog - De Vago a Runner
    Mis cosas en la Isla Tuerta

  3. #63
    Fecha de Ingreso
    Aug 2009
    Edad
    44
    Mensajes
    556
    Cita Originalmente escrito por Fenixx Ver Mensaje
    Yo nunca uso los porcentajes de los pulsómetros. O bien parametrizo yo las zonas en base a la prueba de esfuerzo que me hice o bien lo pongo en pulsaciones por minuto y paso de %.

    Si te comparo los rangos de mi prueba de esfuerzo con los rangos del polar nos podemos echar unas risas.
    Pues eso es lo que voy a empezar a hacer yo a partir de ahora, que ya he tomado conciencia del tema.

    Tengo intención de hacerme una prueba de esfuerzo... pero más adelante, que las plántillas van con cargo a la tarjeta de puntos y de momento me he quedado sin saldo suficiente

  4. #64
    Fecha de Ingreso
    Jun 2009
    Localización
    San Fernando de Henares
    Edad
    43
    Mensajes
    13.547
    Cita Originalmente escrito por david3 Ver Mensaje
    Pues eso es lo que voy a empezar a hacer yo a partir de ahora, que ya he tomado conciencia del tema.

    Tengo intención de hacerme una prueba de esfuerzo... pero más adelante, que las plántillas van con cargo a la tarjeta de puntos y de momento me he quedado sin saldo suficiente

  5. #65
    Fecha de Ingreso
    Aug 2009
    Edad
    44
    Mensajes
    556
    Bueno, pues en principio creo que voy a seguir con el plan de Polar hasta el 18 de octubre (carrera de la ciencia), y después probablemente me plantearé otra opción que incluya otros elementos (cuestas, progresivos, técnica de carrera, ejercicios de fuerza, etc). Así voy trabajando mientras me da tiempo a ir recogiendo información de vuestros diarios.

    Este es el plan:



    Seguramente este domingo trotaré un poco para ver si me duele el dedo, aunque parece que la cosa va pa'lante. En cualquier caso, aplicaré frío para evitar problemas en la medida de lo posible.

    Si le veis alguna pega, comentádmela que aún estoy muy verde en esto
    Igual es algo flojillo no se, no se

  6. #66
    Fecha de Ingreso
    Aug 2007
    Mensajes
    6.229
    Cita Originalmente escrito por Fenixx Ver Mensaje
    Yo nunca uso los porcentajes de los pulsómetros. O bien parametrizo yo las zonas en base a la prueba de esfuerzo que me hice o bien lo pongo en pulsaciones por minuto y paso de %.

    Si te comparo los rangos de mi prueba de esfuerzo con los rangos del polar nos podemos echar unas risas.
    yo tb. tengo el mismo polar q. tu y no hago caso de los %...no se me ajustan como yo quiero....o igual no se....

  7. #67
    Fecha de Ingreso
    Aug 2009
    Edad
    44
    Mensajes
    556
    Cita Originalmente escrito por begoter Ver Mensaje
    yo tb. tengo el mismo polar q. tu y no hago caso de los %...no se me ajustan como yo quiero....o igual no se....
    endequevé.. ya me podías haber avisado antes

    Ayer por la tarde, después de acostar a la trotona estuve rectificando las zonas con el ProTrainer para que la próxima vez que salga a correr sea con las correctas. Por lo menos gracias a vosotros he podido subsanar este error.

  8. #68
    Fecha de Ingreso
    Aug 2009
    Edad
    44
    Mensajes
    556
    Finalmente he decidido no realizar el entrenamiento que había planteado anteriormente. Teniendo en cuena lo que ya se, lo que he podido leer en este foro y que de momento prefiero mantenerlo "sencillo", el plan de acción será:

    • Entrenaré de 4 a 5 veces por semana, en principio sin días fijos.

    • Realizaré carreras de 40' a 60' de duración a ritmo CCL2, con el objetivo de ir cogiendo fondo.

    • El único día fijo será, en principo, el domingo en el que realizaré un progresivo, con la siguiente distribución: 15% CCL1, 50% CCL2, 25% CCM, 10% CCR, para no olvidarme del resto de zonas. Esto implica, que el lunes será uno de los dos días de descanso semanales.

    • Realizaré, sobretodo, carreras de 10km, aunque puede que caiga alguna de 5km, que correré (salvo que cambie de opinión), como un progresivo, para consolidar los tiempos que vaya conquistando , y acostumbrarme a correr en parciales negativos.

    • Si algún día me noto cascado de rodillas o tobillos, seguramente el entrenamiento lo haré en bici, o natación, para dar tiempo a la recuperación. Posiblemente, me plantearé algún tipo de ejercicio de fuerza, pero de momento prefiero "mantenerlo sencillo".


    Creo que no me dejo nada.

  9. #69
    Fecha de Ingreso
    Aug 2009
    Edad
    44
    Mensajes
    556
    Voy a dejar aquí este artículo. Ya lo puse en un post, pero como me gustó mucho la primera vez que lo leí, prefiero tenerlo en mi diario , así no se me despista.


    Mark Allen on Heart Rate Training
    from Mark Allen on January 7, 2002
    Website: Ironman and Beginners Triathlon Training and Coaching Programs, Hire A Professional Triathlon Coach Mark Allen for Triathlete Training


    Working Your Heart
    The secret of training smart
    Updated Summer 2009

    During my 15 years of racing in the sport of triathlons I searched for those few golden tools that would allow me to maximize my training time and come up with the race results I envisioned. At the top of that list was heart rate training. It was and still is the single most potent tool an endurance athlete can use to set the intensity levels of workouts in a way that will allow for long-term athletic performance. Yes, there are other options like lactate testing, power output and pace, but all of these have certain shortcomings that make them less universally applicable than heart rate.

    In our sport there are three key areas of fitness that you will be developing. These are speed, strength and endurance. Strength is fairly straightforward to do. Two days per week in the gym focusing on an overall body- strengthening program is what will do the trick. More time for a triathlete usually ends up giving diminished returns on any additional strength workout. These two key days are the ones that will give you the strength in your races to push a high power output on the bike, to accelerate when needed on the run and to sustain a high speed in the water.

    Next are the focused workouts that will give you raw speed. This is perhaps the most well known part to anyone’s training. These are your interval or speed sessions where you focus on a approaching a maximal output or your top speed at some point in each of these key sessions. But again, developing speed in and of itself is a fairly simple process. It just requires putting the pain sensors in neutral and going for it for short periods of time. A total of 15-20 minutes each week in each sport of high intensity work is all it takes.

    Now for the tougher part…the endurance. This is where heart rate training becomes king. Endurance is THE most important piece of a triathlete’s fitness. Why is it tough to develop? Simply put, it is challenging because it usually means an athlete will have to slow things down from their normal group training pace to effectively develop their aerobic engine and being guided by what is going on with your heart rate rather than your will to the champion of the daily training sessions with your training partners! It means swimming, cycling and running with the ego checked at the door. But for those patient enough to do just that, once the aerobic engine is built the speedwork will have a profound positive effect their fitness and allow for a longer-lasting improvement in performance than for those who blast away from the first day of training each year.

    What is the solution to maximizing your endurance engine? It’s called a heart rate monitor.

    Whether your goal is to win a race or just live a long healthy life, using a heart rate monitor is the single most valuable tool you can have in your training equipment arsenal. And using one in the way I am going to describe will not only help you shed those last few pounds, but will enable you to do it without either killing yourself in training or starving yourself at the dinner table.

    I came from a swimming background, which in the 70’s and 80’s when I competed was a sport that lived by the “No Pain, No Gain” motto. My coach would give us workouts that were designed to push us to our limit every single day. I would go home dead, sleep as much as I could, then come back the next day for another round of punishing interval sets.

    It was all I knew. So, when I entered the sport of triathlon in the early 1980’s, my mentality was to go as hard as I could at some point in every single workout I did. And to gauge how fast that might have to be, I looked at how fast the best triathletes were running at the end of the short distance races. Guys like Dave Scott, Scott Tinley and Scott Molina were able to hold close to 5 minute miles for their 10ks after swimming and biking!

    So that’s what I did. Every run, even the slow ones, for at least one mile, I would try to get close to 5 minute pace. And it worked…sort of. I had some good races the first year or two, but I also suffered from minor injuries and was always feeling one run away from being too burned out to want to continue with my training.

    Then came the heart rate monitor. A man named Phil Maffetone, who had done a lot of research with the monitors, contacted me. He had me try one out according to a very specific protocol. Phil said that I was doing too much anaerobic training, too much speed work, too many high end/high heart rate sessions. I was forcing my body into a chemistry that only burns carbohydrates for fuel by elevating my heart rate so high each time I went out and ran.

    So he told me to go to the track, strap on the heart rate monitor, and keep my heart rate below 155 beats per minute. Maffetone told me that below this number that my body would be able to take in enough oxygen to burn fat as the main source of fuel for my muscle to move. I was going to develop my aerobic/fat burning system. What I discovered was a shock.

    To keep my heart rate below 155 beats/minute, I had to slow my pace down to an 8:15 mile. That’s three minutes/mile SLOWER than I had been trying to hit in every single workout I did! My body just couldn’t utilize fat for fuel.

    So, for the next four months, I did exclusively aerobic training keeping my heart rate at or below my maximum aerobic heart rate, using the monitor every single workout. And at the end of that period, my pace at the same heart rate of 155 beats/minute had improved by over a minute. And after nearly a year of doing mostly aerobic training, which by the way was much more comfortable and less taxing than the anaerobic style that I was used to, my pace at 155 beats/minute had improved to a blistering 5:20 mile.

    That means that I was now able to burn fat for fuel efficiently enough to hold a pace that a year before was redlining my effort at a maximum heart rate of about 190. I had become an aerobic machine! On top of the speed benefit at lower heart rates, I was no longer feeling like I was ready for an injury the next run I went on, and I was feeling fresh after my workouts instead of being totally wasted from them.

    So let’s figure out what heart rate will give you this kind of benefit and improvement. There is a formula that will determine your Maximum Aerobic Heart Rate, which is the maximum heart rate you can go and still burn fat as the main source of energy in your muscles. It is the heart rate that will enable you to recover day to day from your training. It’s the maximum heart rate that will help you burn those last few pounds of fat. It is the heart that will build the size of your internal engine so that you have more power to give when you do want to maximize your heart rate in a race situation.

    Here is the formula:

    1. Take 180

    2. Subtract your age

    3. Take this number and correct it by the following:

    -If you do not workout, subtract another 5 beats.

    -If you workout only 1-2 days a week, only subtract 2 or 3 beats.

    -If you workout 3-4 times a week keep the number where it is.

    -If you workout 5-6 times a week keep the number where it is.

    -If you workout 7 or more times a week and have done so for over a year, add 5 beats to the number.

    -If you are over about 55 years old or younger than about 25 years old, add another 5 beats to whatever number you now have.

    -If you are about 60 years old or older OR if you are about 20 years old or younger, add an additional 5 beats to the corrected number you now have.

    You now have your maximum aerobic heart rate, which again is the maximum heart rate that you can workout at and still burn mostly fat for fuel. Now go out and do ALL of your cardiovascular training at or below this heart rate and see how your pace improves. After just a few weeks you should start to see a dramatic improvement in the speed you can go at these lower heart rates.

    Over time, however, you will get the maximum benefit possible from doing just aerobic training. At that point, after several months of seeing your pace get faster at your maximum aerobic heart rate, you will begin to slow down. This is the sign that if you want to continue to improve on your speed, it is time to go back to the high end interval anaerobic training one or two days/week. So, you will have to go back to the “NO Pain, NO Gain” credo once again. But this time your body will be able to handle it. Keep at the intervals and you will see your pace improve once again for a period. But just like the aerobic training, there is a limit to the benefit you will receive from anaerobic/carbohydrate training. At that point, you will see your speed start to slow down again. And that is the signal that it is time to switch back to a strict diet of aerobic/fat burning training.

    At the point of the year you are in right now, probably most of you are ready for this phase of speed work. Keep your interval sessions to around 15-30 minutes of hard high heart rate effort total. This means that if you are going to the track to do intervals do about 5k worth of speed during the entire workout. Less than that and the physiological effect is not as great. More than that and you just can’t maintain a high enough effort during the workout to maximize our benefit. You want to push your intervals, making each one a higher level of intensity and effort than the previous one. If you reach a point where you cannot maintain your form any longer, back off the effort or even call it a day. That is all your body has to give.

    This is what I did to keep improving for nearly 15 years as a triathlete and it is the basis for the coaching methodology at my coaching web site markallenonline.com where since 2001 Luis Vargas and I have coached hundred of triathletes to great results. It is certainly a challenging methodology for many but the rewards are huge. I invite you to become one of our athletes. Luis and I will personally answer any questions you may have about this methodology and how to overcome many of its challenges. See you at the races.

    Mark Allen
    6 Time Ironman World Champion
    Mark Allen coaching services are available at Ironman and Beginners Triathlon Training and Coaching Programs, Hire A Professional Triathlon Coach Mark Allen for Triathlete Training


    Podéis encontrar el artículo original aquí

  10. #70
    Fecha de Ingreso
    Aug 2009
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    556
    06/09/2009
    40' CCL2
    Rutina de estiramientos

    Hoy ha sido la toma de contacto, ya que llevaba sin salir 2 semanas por el problema con el pie izquierdo. No es que tuviera un gran fondo, pero noto que algo he perdido. Me ha costado un poco mantenerme en la zona, en la que he estado un 65% del tiempo, aunque cuando me he salido no ha sido por más de 2 ó 3 pulsaciones. Espero que en la semana que viene se estabilice un poco.

    No he notado apenas molestias, ni en el dedo, ni en las rodillas... sólo un poco al final, pero nada importante. Me he quedado con la sensación de poder hacer mucho más, pero tampoco quería pasarme. Aunque el ritmo ha sido muuuuuy lento, me lo he pasado muy bien, me ha gustado mucho volver a salir. Definitivamente, me estoy enganchando

    Mañana por la tarde tengo la cita con la podóloga para el tema de las plantillas. A ver que me dice.

  11. #71
    Fecha de Ingreso
    Dec 2008
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    sin fronteras
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    14.371
    Poco a poco,iras a mas,buenas concluiones se te ven,espero q las lleves bien.
    La vida son 3 dias,cogelos o tirate por la ventana

  12. #72
    Fecha de Ingreso
    Aug 2009
    Edad
    44
    Mensajes
    556
    Cita Originalmente escrito por Mali Ver Mensaje
    Poco a poco,iras a mas,buenas concluiones se te ven,espero q las lleves bien.
    Muchas gracias Mali, por el comentario y porque el origen de esta idea son tus recomendaciones a otros corredores, solo le he dado un poco de forma y la he adaptado a mi.

  13. #73
    Fecha de Ingreso
    Jun 2009
    Localización
    San Fernando de Henares
    Edad
    43
    Mensajes
    13.547
    Cita Originalmente escrito por david3 Ver Mensaje
    Muchas gracias Mali, por el comentario y porque el origen de esta idea son tus recomendaciones a otros corredores, solo le he dado un poco de forma y la he adaptado a mi.
    Mali, y no solo Mali, dan muy buenos consejos, es un gran foro este

  14. #74
    Fecha de Ingreso
    Aug 2009
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    44
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    556
    08/09/2009

    5' caminar
    60' carrera suave
    5' caminar
    5' tobillos
    Rutina de estiramientos


    Bueno, después de darle un día de descanso a las piernas porque notaba que no habían recuperado de la sesión del domingo, he vuelto al ataque con 1h de carrera suave. Pongo carrera suave y no CCL2 porque lo cierto es que salí a rodar muy despacito, pero tampoco iba muy pendiente del pulsómetro. Más o menos estuve en la zona, aunque hice una ruta nueva que tiene muchas subidas. En cualquier caso, me centré en mantener un ritmo muy suave.

    He incorporado unos pequeños ejercicios de tobillos, porque tanto en el entrenamiento del domingo, como en el de ayer me noté pelín inestable de tobillos. Por si queréis echarle un vistazo, son estos

    Los estiramientos los hago muy tranquilo y estirando bien. En estas últimas semanas he aumentado muchísimo mi flexibilidad y creo que gracias a ellos me estoy evitando un montón de problemas. Seguiré incidiendo bastante en esto.

  15. #75
    Fecha de Ingreso
    Dec 2008
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    sin fronteras
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    14.371
    Bueno,parece q no dio problemas,haces bien en incluir otras cosas a esto de correr,evitara sustos.
    La vida son 3 dias,cogelos o tirate por la ventana

  16. #76
    Fecha de Ingreso
    Aug 2009
    Edad
    44
    Mensajes
    556
    Cita Originalmente escrito por Mali Ver Mensaje
    Bueno,parece q no dio problemas,haces bien en incluir otras cosas a esto de correr,evitara sustos.
    Si, lo cierto es que son ejercicios que se hacen muy rápido, y las ventajas son bastante grandes. Es una verdadera put**a que tengas que parar y perder lo que has ganado con esfuerzo simplemente por dar un pequeño traspiés. Por eso te pregunté en tu diario por los ejercicios de propiocepción. En cuanto encuentre algunos que no necesiten de aparatos, y que no lleven mucho tiempo, seguramente también los incorporaré.

  17. #77
    Fecha de Ingreso
    Dec 2008
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    Cita Originalmente escrito por david3 Ver Mensaje
    Si, lo cierto es que son ejercicios que se hacen muy rápido, y las ventajas son bastante grandes. Es una verdadera put**a que tengas que parar y perder lo que has ganado con esfuerzo simplemente por dar un pequeño traspiés. Por eso te pregunté en tu diario por los ejercicios de propiocepción. En cuanto encuentre algunos que no necesiten de aparatos, y que no lleven mucho tiempo, seguramente también los incorporaré.
    En el video le ponia a la chavala guenorra,una tabla en la puntera,ya con eso,pierde estabilidad,otra forma puede ser,irte a un parque y meterte con algun anciano/na con baston,te pones de puntera,y q te den con el baston,para desequilibrarte.,lo he probado y funciona en.
    La vida son 3 dias,cogelos o tirate por la ventana

  18. #78
    Fecha de Ingreso
    Feb 2009
    Localización
    Puerto Real, Cádiz
    Edad
    26
    Mensajes
    1.491
    Cita Originalmente escrito por david3 Ver Mensaje
    Voy a dejar aquí este artículo. Ya lo puse en un post, pero como me gustó mucho la primera vez que lo leí, prefiero tenerlo en mi diario , así no se me despista.


    Mark Allen on Heart Rate Training
    from Mark Allen on January 7, 2002
    Website: Ironman and Beginners Triathlon Training and Coaching Programs, Hire A Professional Triathlon Coach Mark Allen for Triathlete Training


    Working Your Heart
    The secret of training smart
    Updated Summer 2009

    During my 15 years of racing in the sport of triathlons I searched for those few golden tools that would allow me to maximize my training time and come up with the race results I envisioned. At the top of that list was heart rate training. It was and still is the single most potent tool an endurance athlete can use to set the intensity levels of workouts in a way that will allow for long-term athletic performance. Yes, there are other options like lactate testing, power output and pace, but all of these have certain shortcomings that make them less universally applicable than heart rate.

    In our sport there are three key areas of fitness that you will be developing. These are speed, strength and endurance. Strength is fairly straightforward to do. Two days per week in the gym focusing on an overall body- strengthening program is what will do the trick. More time for a triathlete usually ends up giving diminished returns on any additional strength workout. These two key days are the ones that will give you the strength in your races to push a high power output on the bike, to accelerate when needed on the run and to sustain a high speed in the water.

    Next are the focused workouts that will give you raw speed. This is perhaps the most well known part to anyone’s training. These are your interval or speed sessions where you focus on a approaching a maximal output or your top speed at some point in each of these key sessions. But again, developing speed in and of itself is a fairly simple process. It just requires putting the pain sensors in neutral and going for it for short periods of time. A total of 15-20 minutes each week in each sport of high intensity work is all it takes.

    Now for the tougher part…the endurance. This is where heart rate training becomes king. Endurance is THE most important piece of a triathlete’s fitness. Why is it tough to develop? Simply put, it is challenging because it usually means an athlete will have to slow things down from their normal group training pace to effectively develop their aerobic engine and being guided by what is going on with your heart rate rather than your will to the champion of the daily training sessions with your training partners! It means swimming, cycling and running with the ego checked at the door. But for those patient enough to do just that, once the aerobic engine is built the speedwork will have a profound positive effect their fitness and allow for a longer-lasting improvement in performance than for those who blast away from the first day of training each year.

    What is the solution to maximizing your endurance engine? It’s called a heart rate monitor.

    Whether your goal is to win a race or just live a long healthy life, using a heart rate monitor is the single most valuable tool you can have in your training equipment arsenal. And using one in the way I am going to describe will not only help you shed those last few pounds, but will enable you to do it without either killing yourself in training or starving yourself at the dinner table.

    I came from a swimming background, which in the 70’s and 80’s when I competed was a sport that lived by the “No Pain, No Gain” motto. My coach would give us workouts that were designed to push us to our limit every single day. I would go home dead, sleep as much as I could, then come back the next day for another round of punishing interval sets.

    It was all I knew. So, when I entered the sport of triathlon in the early 1980’s, my mentality was to go as hard as I could at some point in every single workout I did. And to gauge how fast that might have to be, I looked at how fast the best triathletes were running at the end of the short distance races. Guys like Dave Scott, Scott Tinley and Scott Molina were able to hold close to 5 minute miles for their 10ks after swimming and biking!

    So that’s what I did. Every run, even the slow ones, for at least one mile, I would try to get close to 5 minute pace. And it worked…sort of. I had some good races the first year or two, but I also suffered from minor injuries and was always feeling one run away from being too burned out to want to continue with my training.

    Then came the heart rate monitor. A man named Phil Maffetone, who had done a lot of research with the monitors, contacted me. He had me try one out according to a very specific protocol. Phil said that I was doing too much anaerobic training, too much speed work, too many high end/high heart rate sessions. I was forcing my body into a chemistry that only burns carbohydrates for fuel by elevating my heart rate so high each time I went out and ran.

    So he told me to go to the track, strap on the heart rate monitor, and keep my heart rate below 155 beats per minute. Maffetone told me that below this number that my body would be able to take in enough oxygen to burn fat as the main source of fuel for my muscle to move. I was going to develop my aerobic/fat burning system. What I discovered was a shock.

    To keep my heart rate below 155 beats/minute, I had to slow my pace down to an 8:15 mile. That’s three minutes/mile SLOWER than I had been trying to hit in every single workout I did! My body just couldn’t utilize fat for fuel.

    So, for the next four months, I did exclusively aerobic training keeping my heart rate at or below my maximum aerobic heart rate, using the monitor every single workout. And at the end of that period, my pace at the same heart rate of 155 beats/minute had improved by over a minute. And after nearly a year of doing mostly aerobic training, which by the way was much more comfortable and less taxing than the anaerobic style that I was used to, my pace at 155 beats/minute had improved to a blistering 5:20 mile.

    That means that I was now able to burn fat for fuel efficiently enough to hold a pace that a year before was redlining my effort at a maximum heart rate of about 190. I had become an aerobic machine! On top of the speed benefit at lower heart rates, I was no longer feeling like I was ready for an injury the next run I went on, and I was feeling fresh after my workouts instead of being totally wasted from them.

    So let’s figure out what heart rate will give you this kind of benefit and improvement. There is a formula that will determine your Maximum Aerobic Heart Rate, which is the maximum heart rate you can go and still burn fat as the main source of energy in your muscles. It is the heart rate that will enable you to recover day to day from your training. It’s the maximum heart rate that will help you burn those last few pounds of fat. It is the heart that will build the size of your internal engine so that you have more power to give when you do want to maximize your heart rate in a race situation.

    Here is the formula:

    1. Take 180

    2. Subtract your age

    3. Take this number and correct it by the following:

    -If you do not workout, subtract another 5 beats.

    -If you workout only 1-2 days a week, only subtract 2 or 3 beats.

    -If you workout 3-4 times a week keep the number where it is.

    -If you workout 5-6 times a week keep the number where it is.

    -If you workout 7 or more times a week and have done so for over a year, add 5 beats to the number.

    -If you are over about 55 years old or younger than about 25 years old, add another 5 beats to whatever number you now have.

    -If you are about 60 years old or older OR if you are about 20 years old or younger, add an additional 5 beats to the corrected number you now have.

    You now have your maximum aerobic heart rate, which again is the maximum heart rate that you can workout at and still burn mostly fat for fuel. Now go out and do ALL of your cardiovascular training at or below this heart rate and see how your pace improves. After just a few weeks you should start to see a dramatic improvement in the speed you can go at these lower heart rates.

    Over time, however, you will get the maximum benefit possible from doing just aerobic training. At that point, after several months of seeing your pace get faster at your maximum aerobic heart rate, you will begin to slow down. This is the sign that if you want to continue to improve on your speed, it is time to go back to the high end interval anaerobic training one or two days/week. So, you will have to go back to the “NO Pain, NO Gain” credo once again. But this time your body will be able to handle it. Keep at the intervals and you will see your pace improve once again for a period. But just like the aerobic training, there is a limit to the benefit you will receive from anaerobic/carbohydrate training. At that point, you will see your speed start to slow down again. And that is the signal that it is time to switch back to a strict diet of aerobic/fat burning training.

    At the point of the year you are in right now, probably most of you are ready for this phase of speed work. Keep your interval sessions to around 15-30 minutes of hard high heart rate effort total. This means that if you are going to the track to do intervals do about 5k worth of speed during the entire workout. Less than that and the physiological effect is not as great. More than that and you just can’t maintain a high enough effort during the workout to maximize our benefit. You want to push your intervals, making each one a higher level of intensity and effort than the previous one. If you reach a point where you cannot maintain your form any longer, back off the effort or even call it a day. That is all your body has to give.

    This is what I did to keep improving for nearly 15 years as a triathlete and it is the basis for the coaching methodology at my coaching web site markallenonline.com where since 2001 Luis Vargas and I have coached hundred of triathletes to great results. It is certainly a challenging methodology for many but the rewards are huge. I invite you to become one of our athletes. Luis and I will personally answer any questions you may have about this methodology and how to overcome many of its challenges. See you at the races.

    Mark Allen
    6 Time Ironman World Champion
    Mark Allen coaching services are available at Ironman and Beginners Triathlon Training and Coaching Programs, Hire A Professional Triathlon Coach Mark Allen for Triathlete Training


    Podéis encontrar el artículo original aquí
    Muy interesante este artículo, y no puedo estar más de acuerdo con él

    Entrenar a ritmos cardíacos bajos es muy duro y difícil al principio, pero las mejoras que se obtienen son espectaculares.


    Sobre tu plan de entrenamiento, decir que me parece muy inteligente y bien planteado David, si sigues esas sencillas reglas, mejorarás mucho.

    Un saludo

  19. #79
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    Cita Originalmente escrito por Mali Ver Mensaje
    En el video le ponia a la chavala guenorra,una tabla en la puntera,ya con eso,pierde estabilidad,otra forma puede ser,irte a un parque y meterte con algun anciano/na con baston,te pones de puntera,y q te den con el baston,para desequilibrarte.,lo he probado y funciona en.
    ainnnnsssss!! a ver dónde encuentro yo ahora un vejete con bastón

  20. #80
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    Aug 2009
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    Cita Originalmente escrito por ManuelRC Ver Mensaje
    Muy interesante este artículo, y no puedo estar más de acuerdo con él

    Entrenar a ritmos cardíacos bajos es muy duro y difícil al principio, pero las mejoras que se obtienen son espectaculares.


    Sobre tu plan de entrenamiento, decir que me parece muy inteligente y bien planteado David, si sigues esas sencillas reglas, mejorarás mucho.

    Un saludo
    Muchas gracias por tus palabras Manu. Si he de serte sincero, no me está resultando muy duro ir despacio, porque con un entrenamiento de baja intensidad es más fácil salir a la calle a entrenar ya que no vas con la idea de que lo vas a pasar mal, sino que sales mas pensando que te vas a dar un paseito corriendo. Igual más adelante cuando mis sensaciones mejoren y el cuerpo me pida guerra se hace algo más difícil contenerme, pero por ahora casi es mi momento de terapia