Well said L7.
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Well said L7.
That's a tall order given your objective. :fm:Quote:
Originally Posted by Buster Highmen
Sound advice in this thread there is. L7, nice stuff.
That's why you should wet the conductor points before you put on the strap. I've always done this and assume that the readings are accurate as they appear to be.Quote:
Originally Posted by L7
The Suunto straps I've used have unique tranmission frequencis and eliminate picking up other people's rates nearby. Since they dropped Polar in 2001 (I think) it's been so. FYI
Yeah, it sounds pretty brutal to me, too. I think you'd be able to sprint well on the first couple then completely fall apart. Maybe that's the objective! :)Quote:
Originally Posted by LeeLau
Holy shit, I can't believe I posted the same stuff as you just 2 posts after you, Shredgar. :nonono2: I really should've read the thread before posting.
If I had a limited amount of time to train for your objective I would try to incorporate some strength/resistance training. A lot can be done in 20 minutes if you need to keep it short. And going uphill requires a lot of strength.
I have done tons of cardio for triathlons over the years and most of it using target heart rate zones and heart rate monitors. Most of my training is on flat areas with some rolling hills. It always seemed I would blow up in the Triahtlons when I hit a long climb on the bike or run. At least until I started incorporating strength training.
i have a heart rate monitor... Nice to know where you are at when biking and running. But after using it for a while I was able to guess my heart rate by how I was feeling and get pretty close. It is fun to try to get a new Max...
Yea I always wet the conductor points before putting it on but still find the readings a little in and out until I've got a good sweat on.Quote:
Originally Posted by powstash
Shredgar - i read the link. It still sounds horrific. I'll try it for weights/. Just to clarify, have you tried it yourself personally? I always thought with intervals that you're supposed to rest adequately between the high-intensity segments - otherwise you won't be able to do the high-intensity properly. Sorry for the skepticism but it doesn't sound like intervals in the sense of the word I've learnedQuote:
Originally Posted by LeeLau
oooh found this - read it Buster -= http://www.wannabebig.com/article.php?articleid=165
Tabata method for bikes - elliptical trainer etc. It sounds dangerous on a bike- sounds like I might collapse and have to crawl back home on my lips. Sounds like the article is more directed to strength and partially to cardio but will try it for legs and knees for myself
Weight Training: A study conducted by Dr Tabata in Japan showed that “six to eight very hard twenty second intervals with ten second rest periods” are very effective for increasing both aerobic and anaerobic conditioning. (13) Putting this into practice, an individual would perform a movement that utilizes multiple muscle groups. Movements such as the Squat or Deadlift are a good place to start. Using approximately 50% of your 1RM perform as many repetitions as you can in twenty seconds, rest for 10 seconds and repeat six to eight more times. Be warned, this method was used on elite Japanese speed skaters and was a very painful experience. This method is not only great at fat burning but will teach you how to stay mentally focused while enduring a large amount of pain.
Bike: It’s probably the most boring piece of equipment to use in the gym, but it can be quite effective. If you’re feeling brave, try Dr Tabata’s method (as mentioned above). The experiment Dr Tabata performed used bikes, which gives you a feeling just how tough this method really is
Well, I only have personal experience to add....as I havent studied this too much. THANKS for all the knowlege above though!!!
Fun timing for me to learn, as just yesterday I did a personal experiment and it went well for me. I am more into long events (like 24 hr stuff), than fast events (as I am a clydesdale and cannot compete). That said my normal problem is blowing up....by getting too excited and pushing myself too much (like chasing people on climbs in the death ride :nonono2: ......then laying on the ground trying not to puke).
So, yesterday! I did a road race around lake tahoe, and vowed to keep my heartrate below 160 (just my personal guess based on how I feel....can still talk at that level). I was stoked on how I felt (and am happy with how my legs feel today.....not spent they way they normally are after something big). I kept it between 150-160 for 4:17 of riding (car to car time was 4:27). I really think it kept my body working effeciently without the dips...and I think recovery is going to go well.
A note on the race....the winner (who I work with in Reno) did it in 3:04 (SMOKING).....and lots of fast roadies were under 3:30 mark too.....those guys were definately all working together.
I'm doing Tabatas regularly, mainly running & weightlifting. The first couple repeats aren't that bad, the next few are tough, the last couple are very tough & force me to dig deep. We also did running Tabatas in our local xc ski dryland training program, coached by the guy that wrote the Volkswagon or Mercedes Engine articles.
An eight repeat Tabata running set will give me 2 - 4 minutes with a heart rate above 170bpm, my target for threshold development. I'll alternate running flats & hills.
As for weightlifting, I've been doing Tabata sets in lat pulldowns, dumbell bench presses, upright dumbell rows & balance ab curls (compound multi-joint exercises). Have been doing four x 20 second repeats per exercise, then move to the next, for a total of 16 repeats. Trying to work up to eight of each.
Tabata this
Lots of good information on intense, Tabata type workouts at crossfit.com and gymjones.com. The Gymjones site, owned by Mark Twight, has some interesting stuff about his experience with anaerobic exercises and their effect on his endurance in the mountains. I believe his gym is an affliate of Crossfit so the information will be similar at both sites. Mark comments as usual are interesting and intense.
I'm a former gymnast who at 59 wanted to see how fit I could get following the crossfit workouts of the day. After 6 months of following the program fairly closely, my morning HR is 39-41 and my maximum is 180. Mile time is now getting close to 6 minutes, doing handstand push-ups and one arm pull-ups again and my ability to sprint on uphill grades is the best it has been in 15 years. Body fat percentage went from 14-15% to 8-9% with my weight staying right around 185. The only other thing I did besides the WOD was run 30-40 minutes on cross country and mountain bike trails three times a week for 6 weeks during the summer.
That's awesome Yarmmit, way to go.
The crossfit & gymjones workouts are brutal & creative. I need to sack up & do them.
One of my neighborhood workouts is a mile run for time. Uphill 1,500' & takes me about 20 minutes.
I've got some different questions. My heart rate is always low, mid to low 50's usually, sometimes in the high 40's at rest. I don't have a HR monitor, but have been working out a lot lately and notice that my recovery is great. I get my heart rate up to 150-170 on my bike and feel good there, above that it hurts and I just stop and rest for a minute or two and I'm ready to keep going. I used to do a lot of amphetamines and wonder if they could have possibly made my heart stronger? I know there is a lot of room for smartasses in this one, but if you think about it, everytime you whiff a line of crank or smoke a bowl of weed you increase your heart rate, sometimes to a great extent. That exercises your heart. So, my question is, could that possibly have a positive effect on the heart? What is the difference between artificial (drug induced) heart rate increases vs. exercise induced increases? Any doctors here?
Some random thoughts provoked by my bi-weekly Tabata workout:
(i) metallic taste in the mouth at the end of the workout? Check. Doesn't happen every workout, but fairly often I'll come to the verge of spewing.
(ii) if you're gunna do it, please follow the gradual build-up method discussed in the link I posted. Going straight into 20s on/10s off intervals might literally kill you. You should be on the verge of collapse at the end of the workout or you're not doing it properly.
(iii) I like to think of 8-10 20s/10s intervals as the equivalent to sprinting a mile. You're up there at 90%+ of your max HR for 4-5min. I do it on a rowing ergo and achieve 1050-1100m in 10 20s intervals not including the 10s active recovery amounts. There is no way I could match that pace in a sustained effort without the rest intervals.
(iv) the first interval is greasing the groove, the 2nd one is the money interval, the 3rd one is almost as good. From there on it's downhill and by the last you should be struggling to complete the work interval due to lactic acid buildup and aerobic system overload (you'll be struggling to get enough oxygen).
(v) the uniqueness of the whole workout is it really does tax both anaerobic and aerobic systems. If you're aware of your body, you'll feel it. As to the effects of the workout as a fat-burning exercise I dunno. I've never used it with that goal. If I wanted/needed to lose fat, I'd be tempted to try this workout, although it would be hard to stay motivated if you were doing it say 4+ times a week. I find twice a week hard enough.
(vi) the brevity of the workout is a strong positive for me. I do a 10min warmup and a 3min cooldown but apart from those, 4-5min of actual work is great, especially during the week for a cube drone.
(vii) I would personally never do this type of workout with weights. Speed is the key. You need something you can do fast. If I was e.g. lifting 50% of my squat 1RM I know it wouldn't take long for me to injure myself. Bodyweight exercises would be good as would any type of machine. I like the rowing ergo, I also liked sprinting on grass.
(viii) despite feeling like death straight afterwards, you recover very quickly. Once your HR drops you can feel shaky and weak, but you don't develop soreness. Sometimes I'll feel "taxed" the next morning, but not overly.