Week 16 - Tuesday Workout
by Coach Seiji
Today's workout is a repeat of the Lactate Threshold test (LTHR) we did in weeks 1 and 2. The result of this test WILL REPLACE YOUR PREVIOUS RESULT. The purpose of repeating the test is to maintain accurate heart rate training zones and to verify that the test was performed properly.
Lactate Threshold Heart Rate (LTHR) Test – This test is VERY uncomfortable and requires that you give 100% MAX effort for a 30-minute effort. Two VERY IMPORTANT things to remember about this test. First make sure you are completely warmed up before attempting the test, and second, if you are coming "straight from the couch," meaning you have not been training for an extended period of time, DO NOT DO THIS TEST. You will be able to complete the test at a later time. If you skipped this test in week's 1 and 2 and have followed the program up to this point, you should be ready to give the test a try.
Running and Cycling
Start a 30-minute all-out effort. You should strive to hit an effort level that will allow you to complete the 30 minutes at as high an intensity level as possible for the entire test. You don’t want to fade towards the end of the test but you don’t want anything left when you are done. When you are 10 minutes into your 30-minute all-out effort, start your heart rate monitor recording function and stop it when you hit the 30-minute mark. Cool down for 5 minutes. The number you need from this test is the average heart rate for the last 20 minutes of your effort. This is your LTHR.
The protocol for obtaining your heart rate training zones for rowing is significantly different from running and cycling. For the rowing test, you will record 3 separate 8 minute tests with 10 minute rest periods in between efforts. Like the running and cycling test, you do not record the warm up. The rowing test is different because of the increased total muscle mass used, it's much higher than cycling or running so your body doesn't need such a strong stimulus to cause the maximal aerobic cardiac output that you are trying to achieve. We split it into 3, 8-minute sessions because even the most fit athlete has a hard time maintaining an all out effort on the rower for 20 minutes.
Once you have your LTHR, Refer to the Coach Seiji Says article titled "Cardio Training" to determine your heart rate training zones to be used on all subsequent workouts. Your LTHR will be DIFFERENT for running, rowing, and cycling which means you will have to do this test three times if you want to use all three forms of cardio.
One last time: This test is very intense and is only meant for guys who can handle a 30-minute all out effort. If you do not feel you can complete the test due to health reasons or if you are "extremely" out of shape, SKIP THE TEST. Alternate workouts will be provided.
Do only ONE of the following tests!
Bike: Lactate Threshold Heart Rate Test for Cycling
Planned Time: 0:45:0
Long warm-up. Then ride a 30-minute time trial (all out pace). Race effort. Use a flat, out and back course or a stationary trainer. 10 minutes into the time trial punch "start" or "record" button on your heart rate monitor. You are only recording data for this last 20 minutes of the 30 minute effort. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.
Refer to the Coach Seiji Says article titled "Cardio Training" to determine your heart rate training zones for cycling to be used on all subsequent cycling workouts.
Alternate Workout: If you are not going to use a heart rate monitor, then cycle 30 minutes at RPE 6 (on a 1-10 scale).
Row: Lactate Threshold Heart Rate Test for Rowing
Planned Time: 0:60:0
Run: Lactate Threshold Heart Rate Test for Running
Planned Time: 0:45:00
Alternate Workout: If you are not going to use a heart rate monitor, then run 30 minutes at RPE 6 (on a 1-10 scale).
|RPE = Rating of Perceived Exertion|
|RPE||Heart Rate Zone|
|1 - 3||1|
|4 - 6||2|
|8 - 9||4|
================> Wednesday's Workout - Strength Training <================
Good luck with your workout!About the Author: Seiji Ishii is the head coach of www.coachseiji.com. Coachseiji.com provides online coaching and personal training services to motorsports athletes. Coach Seiji has worked with both pros and elite amateurs including: Heath Voss, Ryan Clark, Austin Stroupe, PJ Larsen, Hunter Hewitt, Drew Yenerich, Rusty Potter, Jason Anderson, and Andrew Short. Learn more at coachseiji.com or contact Coach Seiji directly.
That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness.