January 31, 2010

UNM physiology testing

I went to the UNM physiology lab and got a battery of sports testing done. I had these results done in 2004 also. I will post the results from both years.

I had my body fat tested. I weighed 207 pounds & I have 169 pounds of lean muscle mass. In 1999 I had that test done & I weighed 204 pounds & had 177 pounds of lean mass. The lab told me the optimum body fat of a triathlete for peak performance should be between %11-5%. If I was to keep the same amount of lean mass that would put me at 192-181 pounds. My goal is 182 pounds.

Maximal VO2 (ml/Kg/min):

Your VO2 max measured on the cycle was 46.7 ml/kg/min at a maximum power output of 410 Watts. This ranks you in the good category (between the 65th and 70th percentile) for your age and gender. Below is a graph of your results.

In 2004 my VO-2 max was 53.7 ml/kg/min @ 399 watts.

Maximal Heart Rate (beats/min)

Maximal heart rate is often used as a tool for setting the exercise intensity by setting a target zone. Your maximal heart rate was measured at 178 beats per minute (bpm). This is the maximal value that your heart can work during cycling, so your regular exercise intensity should not often be at your maximal effort. Your recommended cycling intensity based on your thresholds determined from your test is 88-95% of your max HR max. For you, this would be between 156-169 bpm. Below is a graph of your heart rate versus time.

In 2004 my max HR was 172, it has gone up 6 BPM.

Ventilatory Threshold

Your test results indicated that you have two ventilatory thresholds. The first ventilatory threshold is termed the “aerobic” threshold, and it is the point during exercise where there is an abrupt increase in Ventilation (VE)/Volume of Oxygen Consumption (VO2) without an increase in VE/Volume of Carbon Dioxide Production (VCO2). In other words, you need to exercise at an intensity above this threshold to maintain your aerobic fitness. The second threshold is termed the “anaerobic” threshold, and it is the point during exercise where there is an abrupt increase in VE/VO2 and VE/VCO2. In other words, you need to exercise above this threshold to improve your aerobic fitness. You should be able to exercise at an intensity between the first and second threshold for an extended period of time. However, you will not be able to exercise for an extended period of time above your second threshold. Therefore, it is best to perform interval training above this threshold. Knowing the ventilatory threshold aids in setting the level of exercise intensity and designing a training plan.

Your first ventilatory threshold (the first arrow on the left in the graph below) was achieved at a heart rate of approximately 156 bpm (88% of max HR) and a VO2 of approximately 37.0 ml/kg/min (79% of VO2max). Your second ventilatory threshold (the second arrow on the right in the graph below) was achieved at a heart rate of approximately 169 bpm (95% of max HR) and a VO2 of approximately 44.2 ml/kg/min (95% of VO2max).

Since your second threshold was achieved at a heart rate of approximately of 169 bpm, you could potentially exercise for an extended period below this heart rate (though keep in mind that this value can be higher in outside conditions due to heart rate drift and dehydration). A heart rate significantly above 169 bpm will cause you to fatigue at a quicker rate than if you exercised at a lower heart rate.

In 2004 my Vent Thresh was at HR 138 bpm & VO2 OF 35.3 ML/KG/MIN (66% OF MAX) @ 211 WATTS.

If your interested in getting any of these tests done here is the labs contact info:

Christine Mermier, Ph.D. and Michelle Kulovitz, B.S.
UNM Exercise Physiology Lab

The New Mexico Outlaws & my former coach TriSport Coaching both offers discounts.

January 06, 2010

The start of the 2010 season

After the Polar Bear triathlon in early December I took a couple weeks off to recover. That was the first time I'd taken time off from training in the 5 years I've been in triathlon. I think physically I was fine, but mentally I needed some down time. I also wanted to make sure I was both physically & mentally prepared for the training I'd be putting myself through this year. After my 5th place overall finish at the Polar Bear I realized how close I am to being fast. Really fast. I just need to do a tad bit more lactate threshold, hill training, & speed work, & I need to drop 20-30 pounds. I'd be gaunt at that weight, but light is fast! Skinny isn't a body type, it's a tactical necessity!

When I got back into training after my time off I got fatigued fast & I got sore from easier workouts I had been used to before. But I seem to be building back the strength & endurance I had lost very quickly. I'm really pumped up for this season. My ultimate goal for this season is to finish 1st place in the South West Challenge Series. Right now I'm in 1st place after 2 races. A first place AG finish at the Polar Bear tri & a 4th place AG finish at the Jingle Bell tri giving me 17 points. It'll be VERY hard to hold onto 1st, there are some VERY fast triathletes in the 35-39 AG. But I've got the determination & after 5 years I've got a great base of endurance to add speed work to. Now lets see if I can do the one thing that has always been hardest for me.... drop a ton of weight.

January 04, 2010

year end miles for 2009 & goals for 2010

2009 year end miles:
toatal swim miles 58.5 averages to 4.87 miles a month or 1.125 miles a week.

total bike miles 3915.3 averages to 326.2 miles a month or 75.29 miles a week.

total run miles 705.1 averages to 58.75 miles a month or 13.5 a week.

My 2010 year goals.
1)Make top 3 in the 35-39 SW challenge series

2)PR the Atomicman short course of 1:07

3)PR Jay Benson of 1:04

4)bike & swim more miles in 2010 than I did in 2009

5)PR the Santa Fe tri 1:12:59

6)PR the Raptor Du