Triathletes quiz #1 Survey

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* 1. You are in training for your first Ironman race that will occur in November. Your friends are all signing up for a marathon in October. Should you join them?

Sure! It's all training right?

Maybe, I'd have to call my coach

No way, I have a training plan and I'm sticking to it!

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* 2. My coach told me to run intervals today. I'm supposed to do a warm up of 1 mile, then run 90 sec zone 5 intervals for 15 minutes with 90-sec rest intervals, then do a 1 mile cool down. I decided to just run 3 miles. Same thing right?

Sure! It's all training right?

Maybe, I think I'll ask my coach first

NO way! I have a training plan and I'm sticking to it!

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* 3. I just finished a 70.3 as part of my training and I have a rest day but I'm really antsy. I need to do something. What should I do?

Nothing! stick to your plan!

500 yds of swimming easy

A short 3 mile run

12 mile bike ride with intervals

12 mile easy ride

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* 4. I need to raise my FTP. What would be the best way to do that?

Riding your bike every other day doing intervals

Going out and riding hill repeats

Adding more strength training to my program with hill repeats on the bike

The only way to improve FTP is to do a lot of riding!

Riding inside on the trainer is the only way to improve FTP

Get a new bike.

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* 5. My VO2 Max is only fair. What is it and how can I improve it?

VO2 max is the maximum rate of oxygen consumption measured during incremental exercise; that is, exercise of increasing intensity. Improvement comes from pushing your body at the limit in interval training in any sport.

VO2 max is the threshold of your body's ability to transport and use oxygen during physical activity. Improvement comes from practicing breathing exercises during training.

Your VO2 max, a measure of aerobic fitness that refers to the maximum rate at which you can deliver oxygen for use by your exercising muscles. Improvement can be made using HIIT training

VO2Max is the maximum volume of oxygen you can breathe in. Your age and genetics predict your VO2Max and you can't change it.

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* 6. My coach said to train at Zone 3. What is that and how do I calculate it?

Just go until you can't talk. Then you know your Max HR. The back off a bit.

Just use your garmin or HR device and when it says zone 3 you're there!

It's an effort level where you feel your effort getting harder and you can't have a conversation. That is a Perceived effort of about 7.

Check your garmin or HR device for a calculated HR Max and take 50% of that for Zone 3

Calculate your Max HR (Subtract your heart's resting rate from your maximum rate. For example, if you are 40 years old, subtract that number from 220; your maximum rate is 180.) Zone 3 is 70-80% of HR Max.

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* 7. I want to do my first IM race this year. I'm not sure how to plan or what is the easiest one to start with. Any advice?

I know a guy that did an IM without doing any training at all. Sign up!

Just start training 8-20 hours every week! You got this!

Check to see if you're really ready to start: https://www.active.com/triathlon/articles/how-to-train-for-your-first-ironman

Check out Training Peaks for coaching and plans https://www.trainingpeaks.com/blog/what-to-expect-for-your-first-ironman/

Buy a book https://www.amazon.com/slp/ironman-training/krpwupgkn59r9oa

Hire an IM certified coach and get some advice.

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* 8. My coach says to keep my HR at 85% for the complete race. I want to go all out at the beginning and then taper off so I'm ahead of everyone early on. What do you think?

Your coach said 85% for a reason, just do it right.

Go for it! What does a coach really know about your ability on the race day? I mean, adrenalin, right?

Well do the best you can, 85% sounds pretty low for a full race...it doesn't matter when you do a surge right?

Hold 85% for most of the race and if you feel good that last 30 minutes, go ahead and do a surge for a negative split.

Just race and see how you feel. If you feel good, go for it!

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* 9. I'm working on nutrition. I've decided that during the 70.3 race I'll just use gus and water from the course. This will make my nutrition plan easy. What do you think?

I better check with my coach and check the race nutrition on the athlete guide.

I know a guy who does this and it works great! I say you're good to go.

This may be workable but there are some nutrition issues with this plan. I think I might need some electrolytes too.

Carrying nothing and depending on the race nutrition is a great way to lighten the load. Especially on the bike!

Just add salt and you're golden !

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* 10. I want to sign up for a short race, indoor or super sprint...what should I do?

Start swimming in the pool, runninng on the treadmill and spinning classes, about 3-5 hours of workout per week. Oh yeah, might do yoga and weights 15 mins twice a week!

Just go for it. How will you ever learn until you jump in?

How hard can it be? Sign up!

Talk to a coach and get some advice on how to prepare.