Time-limited based trainings for triathlon and run races

(C) zoutedrop / Flickr
(C) zoutedrop / Flickr

Some time ago I had an interesting discussion with one of our members Günther.

Is it better to train with time-limits (for example run 10 km with 5:03 min/km pace) or heart-rate-zone based.

TriCoreTraining is based on a heart-rate-zone system. This means that you train in certain heart rate zones and go as fast as you can under your current training conditions.

Heart-rate zones based training

I really appreciate this kind of training because in my almost 15 years of training experience I also tried to train based on time-limits.

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What do I need a heart rate monitor for?

Photo by Artur Łuczka on Unsplash
Photo by Artur Łuczka on Unsplash

Bodies react not always the same to workouts and to measure the training intensity you need a heart rate monitor. In this way you can control your various workouts perfectly.

You don’t go too fast in your workouts, and not too slow. The same is true for races.

Furthermore you can perfectly control your shape, because you i.e. have an average heart rate of 145 instead of 155 at a 10 km (6 mi) run in 50 minutes. Read More

How do I find out my lactate threshold for running or biking?

Photo by Tyler Nix on Unsplash
Photo by Tyler Nix on Unsplash

During a sport workout your body builds lactic acid which is then removed by your tissues. At a certain amount of stress your body is no longer able to process all of the lactic acid it produces, thus accumulating more and more of it. The point where more acid is produced than removed is called “lactate threshold”.

The lactate threshold marks our starting point to derive your training heart rate zones from, so you should update it frequently. It’s also important to note that the value is specific to each sport, so it has to be determined separately for biking and running.

There are two ways to determine your lactate threshold:

 

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