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Pleased to have the continued support from @zone3official going into my first season as a Pro. #iRaceZone3

Posted by Will Munday on January 28, 2020

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Run Testing - Calculating your VDOT Pace and Lactate Threshold Heart Rate

You may have heard the term VDOT banded around quite often in triathlon and running circles but it is a term that is often often misunderstood and sometimes used incorrectly. This blog will seek to dispell any myths around what VDOT is and how it should be used as there is no questioning that it is a very useful training concept. To develop an efficient running economy, athletes must look at two important components; technique and conditioning. In all Tri Training Harder running sessions we talk about running at certain intensities in order for each session to have it's intended purpose. To ensure that these intensities are accurately adhered to, an athlete must have an understanding of how fast they are running relative to what they can sustain. This requires a scale to give the athlete bounds to stay within. To make the scale useful for each and every athlete, that athlete must know where his or her fitness level lies on the scale. This is where the VDOT score comes in. Ho...

Understanding the performance management chart in Training Peaks: ATL,CTL and TSB explained

Understanding the performance management chart in Training Peaks: ATL, CTL and TSB explained In this blog I am going to explain how the Performance Management Chart in Training Peaks - an online training and coaching software – works, and how you can effectively use this to plan and monitor your training loads through the season. I will explain the acronyms ATL, CTL, TSB, TSS and IF and demonstrate how and why these change over time as you train. I have deliberately avoided going into detail on other related areas (e.g. power, HR) for the sake of this blog's readability. If you do require further clarification, reliable reading can be found on the Training Peaks help site here . The Lingo The Pink Line: ATL (Acute Training Load) Training load accumulated within the last 7 days. Average TSS for the last 7 Days. – This can be viewed as an indicator of ‘fatigue’. The Blue Line: CTL (Chronic Training Load) Training load accumulated 42 days ago and older. Average TS...

Swim Testing – Critical Swim Speed

Most of our training sessions revolve around this magic speed called critical swim speed. What exactly is it and why should it affect your swim training so much? What is Critical Swim Speed (CSS)? Critical Swim Speed is the estimated pace you are capable of doing for 1500+m. It is considered to be your aerobic swimming threshold. It should be sustainable for a prolonged period of time. From a physiological point of view, it is a speed you can travel at where your lactate production is equal to your body's ability to dispose of lactate. As a distance swimmer, it is your body's capability of swimming at such a pace or intensity over a prolonged period of time that makes you a successful endurance swimmer. Therefore this is a system you need to stress to become better at it. How do I work out my own Critical Swim Speed? From the information above it is clear that knowing your CSS is really important (critical some might say!). Your CSS is easy to calculate af...

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