Yet another race story

[MitralMan]

45bpm resting pulse?? You're my idol!

45bpm resting pulse?? You're my idol!

... I've had friends on the Carmichael system and they liked it. Right now I try to keep my training heart rate below 140 and my race heart rate between 145-149. My resting heart rate is 45bpm. I am on Toprol XL 25mg and I like it SO MUCH BETTER than the 25mg 2x a day. My cardiologist was unable to give me much guidance on heart rate training so I try to use the old fashioned formulas as well as rely on BORG scale (however subjective that is....) I feel most comfortable mentally and physically for now staying below 150bpm. At 46 yeras old I try to follow heart rate guidelines. My cardiologist told me I would be able to "break through" the Toprol XL with exertion because of the low dose. His main goal was to take effort off the heart on a daily/24 basis;so he thought the effect on max heart rate would be minimal. Keep us informed on how your training is going!
LLJ/Laura

I'll keep everyone posted on the Carmichael stuff. Watched the Tour de France for the first time this year and was mesmerized -- I had no idea how much teamwork and strategy were involved.

My resting pulse is now down to about 68. Once I cross below 60, it will be a major milestone. I can't imagine crossing 50. CONGRATS on a resting pulse of 45bpm!

BORG scale is pretty subjective, but I started to use it during cardiac rehab. Thing is, it doesn't fit my prior pattern. At 165bpm, I was not near maximal perceived exertion (though I probably would have been had I stayed at that HR). Your cardio's thought on max HR impact -- I'm 48 -- make sense to me.

 

[LLJ]

Mitralman: Remember one thing,don't be a high heart rate junkie. The lower your heart rate is at maximal power output by your body,the more fit you are. Lance can do portions of the Pyrennes at 180 BPM. I try to keep in mind he is a freak of nature, but it illustrates the importance of lower heart rate base training. Don't rush to anaerobic threshold. I know I didn't do enough base training after my surgery, so my races will be slow and I will keep my heart rate comfortable. I do the races so I can have fun with my old friends,enjoy being active and prove to myself I'm gonna be back to it all one day. Give yourself lots of time. Maybe one day we can all be like BillCorbit ,IronMan!!!
Laura

 

[MitralMan]

Laura, your advice sounds right.

Laura, your advice sounds right.

Was on holiday for a couple of weeks and read three books by/about Lance. Also saw a couple of episodes from that Discovery series...

At the end of the day, I want to take off the weight that I've accumulated over the years because I want to LIVE HEALTHY UNTIL THE DAY I DIE. This whole exercise thing is half physical, half mental though: I also want to re-establish control over my life.

I know you're right about running at a lower HR -- that's why 45BPM is so amazing to me. And if I can get to the point where I never need to go above 150, I'll be happy, too. I was just amazed that I could get my HR to 165 at all -- but again, your cardio's notion that the dosage is so small that it won't prevent us from hitting peak HR seems right.

I'm looking forward to following everyone's continuing progress!

Mitralman: Remember one thing,don't be a high heart rate junkie. The lower your heart rate is at maximal power output by your body,the more fit you are. Lance can do portions of the Pyrennes at 180 BPM. I try to keep in mind he is a freak of nature, but it illustrates the importance of lower heart rate base training. Don't rush to anaerobic threshold. I know I didn't do enough base training after my surgery%2, so my races will be slow and I will keep my heart rate comfortable. I do the races so I can have fun with my old friends,enjoy being active and prove to myself I'm gonna be back to it all one day. Give yourself lots of time. Maybe one day we can all be like BillCorbit ,IronMan!!!
Laura

 

[MarkU]

More Coaching Stuff...

More Coaching Stuff...

Hi guys,

Just wanted to check in.

I started working with a local triathlon coach this year who is a USAT level one certified coach and a Joe Friel coaching associate (Friel is the author of The Triathlete's Training Bible). He has been focusing mostly on my bike riding and has me doing Spinscan sessions on a bike Computrainer once a month to fine-tune my position on the bike, work on my pedaling technique and measure my progress. The Spinscan computer program measures HR, watts, and calculates a "Spinscan Number" which is, simply put, a calculation of average torque during the entire pedaling cycle and a measure pedaling of balance and efficiency.

One of the things they picked up on in my initial Spinscan session was an imbalance in my pedaling force due to a length difference between my legs (my left leg is about 3/8" shorter than my right). I got a orthotic insert for my left bike shoe and it made a huge difference almost immediately. My average sustained watts went from 158 up to 172 and my Spinscan Number went from 58 up to 72, indicating my pedaling stroke is becoming more balanced and efficient. On the road this has equated to about a +2mph improvement.

My coach has me do most of my bike training with my HR in Zone 2, 127-140 BPM, which is my primary fat-burnng aerobic range based on a HRmax of 180. Once a week I do hard interval training in Zone 4, 147-156 BPM, in order to work on building my lactic threshold.

Since I started serious triathlon training 1-1/2 years ago I seen a significant reduction in both my resting heart rate and blood pressure. My resting HR is currently 44 BPM. I had my routine bi-annual echocardiogram last week and will be interested to get the results next week when I meet with my cardiologist.

Now I just have to start working on my turtle-like running...

Mark

 

[LLJ]

Hi Mark: It seems like you're progressing really well.Where do you get a spinscan done? Do they offer them anywhere in particular? I would love to get one done.
I'm with you on the turtle running; if you get any good tips please share. Instead of the flying pigs marathon in cincinatti, we could have the running turtles 5k!
Laura

 

[MitralMan]

Mark, that's great!

Mark, that's great!

I think it's tremendous to quantify how we're doing -- and your story absolutely inspires me.

It has now been ten weeks since I broke my arm, so I brought my bike in today and had it fitted with Polar speed and cadence sensors. I'll start riding this week.

More importantly, I spoke with my CTS coach today. Sounds like a good guy. Will check in periodically with you guys.

Hi guys,

Just wanted to check in.

I started working with a local triathlon coach this year who is a USAT level one certified coach and a Joe Friel coaching associate (Friel is the author of The Triathlete's Training Bible). He has been focusing mostly on my bike riding and has me doing Spinscan sessions on a bike Computrainer once a month to fine-tune my position on the bike, work on my pedaling technique and measure my progress. The Spinscan computer program measures HR, watts, and calculates a "Spinscan Number" which is, simply put, a calculation of average torque during the entire pedaling cycle and a measure pedaling of balance and efficiency.

One of the things they picked up on in my initial Spinscan session was an imbalance in my pedaling force due to a length difference between my legs (my left leg is about 3/8" shorter than my right). I got a orthotic insert for my left bike shoe and it made a huge difference almost immediately. My average sustained watts went from 158 up to 172 and my Spinscan Number went from 58 up to 72, indicating my pedaling stroke is becoming more balanced and efficient. On the road this has equated to about a +2mph improvement.

My coach has me do most of my bike training with my HR in Zone 2, 127-140 BPM, which is my primary fat-burnng aerobic range based on a HRmax of 180. Once a week I do hard interval training in Zone 4, 147-156 BPM, in order to work on building my lactic threshold.

Since I started serious triathlon training 1-1/2 years ago I seen a significant reduction in both my resting heart rate and blood pressure. My resting HR is currently 44 BPM. I had my routine bi-annual echocardiogram last week and will be interested to get the results next week when I meet with my cardiologist.

Now I just have to start working on my turtle-like running...

Mark

 

[tommy]

I gotta say that ya'll slay me with the technical approach to exercise and performance. Although it's not for me (yet?), I think it's terrific. To me it is a sign of huge victory over valve disease.

The title of the thread is "yet another race story". In my mind every race story is a testament to healing and perserverance. What a joy! Keep them coming. Thanks for the inspiration and sharing.

 

[Mary]

I gotta say that ya'll slay me with the technical approach to exercise and performance. Although it's not for me (yet?), I think it's terrific. To me it is a sign of huge victory over valve disease.

The title of the thread is "yet another race story". In my mind every race story is a testament to healing and perserverance. What a joy! Keep them coming. Thanks for the inspiration and sharing.

Hey Tom!
Is this too technical--I swam 40 minutes today!!! I'm just so happy to be able to swim that technique is on the backburner!
Mary

 

[tommy]

Mary, congratulations. You've come a long way baby!

 

[mntbiker]

Laura,
Congratulations on yet another race under the belt. Your pace is amazing. And you're only 6 months out! WOW! I am hoping to recover as well and quickly as you have.

Mary
Great job on the 40 minute swim. It's just the beginning and you will back in no time.

 

[BillCobit]

Maybe one day we can all be like BillCorbit ,IronMan!!!
Laura

Puh-leeeez!

Don't be too impressed. Laura, at 6 months post-op, you're already matching my bike performance. Mark W and Tom can finish a marathon, shower and have a post-race dinner and beer before I cross the finish line. You guys rock!

Regarding the Ironman thing, consider this:

40 min/mile pace swim + 12.75 mph pace on the bike + 4 mph "run" pace gets you in by the midnight cutoff; I wasn't a whole lot earlier than that. Completeing an Ironman requires some endurance training, but not a particularly strong engine (as long as your definition of success is completion by midnight). I am more of a determined poser than I am an endurance athlete!

Laura, if you have irondreams, go for it! I have no doubt you can complete one after a bit more recovery.

 

[Mark Wagner]

Congratulations Laura, that is awesome! The main thing is you gave your best under the conditions, and you finished! You know, as I go through each age group, I get to start over and have a new personal best! It is sort of that way after heart surgery also. Next time your goal will be to beat the previous time. Unless you will be stepping into a new age bracket ... then you get to start over again!!!

... Mark

 

[LLJ]

Thanks everyone! My next obstacle to conquer is swimming. Iamquite a good flounderer and sinker. But I would like to be able to leave Duathlons only and have the option of tris. Can pigs swim as well as fly?
Laura

 

[BillCobit]

Thanks everyone! My next obstacle to conquer is swimming. Iamquite a good flounderer and sinker. But I would like to be able to leave Duathlons only and have the option of tris. Can pigs swim as well as fly?
Laura

Laura, my wife didn't learn to swim until she was 40 - her motivation was triathlon. Her initial goal was ability to handle a sprint-distance race, but worked her way up to Ironman within a few years.

Swimming at a moderate pace can be surprisingly easy with proper technique (swimming fast is always a lot of work.) All you need is someone to help you w/ stroke mechanics, some determination & lots of practice. If you have access to an indoor pool, developing your swim skills would be a worthy and gratifying off-season goal. Two to three sessions per week could have you ready for next summer's events!

Good luck!

 

[MarkU]

Laura, my wife didn't learn to swim until she was 40 - her motivation was triathlon. Her initial goal was ability to handle a sprint-distance race, but worked her way up to Ironman within a few years.

Swimming at a moderate pace can be surprisingly easy with proper technique (swimming fast is always a lot of work.) All you need is someone to help you w/ stroke mechanics, some determination & lots of practice. If you have access to an indoor pool, developing your swim skills would be a worthy and gratifying off-season goal. Two to three sessions per week could have you ready for next summer's events!

Good luck!

Check out your local YMCA; most have adult swim lessons. As Bill says, swimming is mostly technique and learning to be efficient in the water. You will be amazed at how fast you can progress by just swimming a couple days a week.
Mark

 

[tommy]

I've been talking up triathlons among my neighbors. There's a local sprint tri in early October. The swim seems to be the biggest hesitation by far. Yet swimming can be the most fun. No sweat dripping in your eyes. No sore muscles. Learn/practive in shallow water until your confidence builds.