Fink for Outlaw 2012

All training together! :-)

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13/10/2011 at 09:09

I think we called it an honourable draw at the point he turned off the main road!

I use %HRM as calculated using the Parker - HRM Training for Complete Idiots

13/10/2011 at 15:37
Running Postie wrote (see)

If you having real trouble with HR zones then my advice (I am qualified as a personel trainer, just as a hobby) is used the Percieved rate of exertion scale, RPE1 =sedate stroll pace up to RPE 10+ maxed out pace couldn't go any paster and want to die pace.

zone 4= rpe 9

zone 3= rpe 8

zone 2=rpe 6/7

zone 1= rpe 5/6

I hope this is of help.

I've Fink plan spread sheet and you do a 5 mile run as a time trial and record you average HR for last 20 mins and enter that in the box and it gives your zone for running and cycling.


Min Max Run Zones

Zone 1 Less than 85% of LTHR < 134.4
Zone 2 85% to 89% of LTHR 136 142.4
Zone 3 90% to 94% of LTHR 144 150.4
Zone 4 95% to 99% of LTHR 152 158.4
Zone 5a 100% to 102% of LTHR 160 163.2
Zone 5b 103% to 106% of LTHR 164.8 169.6
Zone 5c More than 106% of LTHR 171.2 >


Bike Zones

Zone 1 Less than 81% of LTHR < 128
Zone 2 81% to 89% of LTHR 129.6 142.4
Zone 3 90% to 93% of LTHR 144 148.8
Zone 4 94% to 99% of LTHR 150.4 158.4
Zone 5a 100% to 102% of LTHR 160 163.2
Zone 5b 103% to 106% of LTHR 164.8 169.6
Zone 5c More than 106% of LTHR 171.2 >

I've just done a ride at what I would say was RPE 8 (10 mile TT= RPE 10) and averaged 120 bpm, did about 23 miles and ran out of steam, then took it easy for the last 10 mile (RPE 5.5), HR went down to 100-105 bpm.

Just realised I've been looking at the run zones, not the bike zones, but I'm still 10 bpm off getting into zone 2 at RPE 8.

I'm thinking of working with a new made up system;

Target Outlaw Race Pace (TORP);

TORP 1 = 16.5 mph  (rpe 6)
TORP 2 = 19 mph  (rpe 8)
TORP 3 = 21 mph rpe (9+)

(not sure of the numbers there, they have been randomly plucked from somewhere, would have to set some benchmarks to establish proper parameters)

Edited: 13/10/2011 at 15:38
13/10/2011 at 15:40

Im in for this, great idea

Structure to my training is going to be a god send, i was planning on using Fink anyway so it will be great to follow the journey with others

i have started a bit of a base programme already, just trying to get my body used to training almost everyday

6 1/2 hours last week

7 hours planned this week, Turbo time tonight, lucky me

Doner Kebab    pirate
13/10/2011 at 15:45
Marshalini. You can't attribute speed to rpe, that's the whole point of rpe
13/10/2011 at 15:53
I use the Parker formulation for HR zones too.  Fab book.
13/10/2011 at 16:18
and you certainly dont want to be hitting 8/9 RPE on an ironman bike leg!
13/10/2011 at 20:14
Doner Kebab wrote (see)
Marshalini. You can't attribute speed to rpe, that's the whole point of rpe

which witch wrote (see)
and you certainly dont want to be hitting 8/9 RPE on an ironman bike leg!


I've no idea what I'll be doing then. Guess I'll just ride my bike best I can before hand and wing it on the day.

13/10/2011 at 20:19
Marshallini - get yourself this book.  Its been recommended by all sorts o people on here who seem to know what they are on about and its easy to read. 
13/10/2011 at 20:36

jUST PUT MY MONEY WHERE MY MOUTH IS AND SIGNED UP OFFICIALLY FOR OUTLAW!

better start taking this stuff seriously now

13/10/2011 at 20:44

Not been on for a bit but liking this thread.  I am just starting to think what I need to be doing so this is going to be great for me.  Sat getting spreadsheets ready for my plan...LOL.  Have emailed my mentor with many a question and one of which is zones as I am pretty clueless......numbers are really not my thing and struggle to understand it all.  

My training buddy got the Fink book for his birthday and as he can't read has said I can read it first, bless him but I shall be shopping tomorrow and purchasing one for myself.

Struggling to get back into training after The Vit to be honest, only swum once, loving the bike and not liking the running but getting a few sessions in again and hoping it all starts falling into place.  I am also doing the Brighton Marathon and it's my first one so want to do well and having to plan that one in too.....it's all a bit complicated this training plan malarkey.

13/10/2011 at 20:44

Good stuff TJ - I'm still dithering. I want to but my finger won't quite press the submit button.  I'm using to cost of aero bars/swimming lessons etc as an excuse but with the entry price going up soon I'm going to have to follow your lead pretty sharpish I think.

13/10/2011 at 20:50
Soupy, I love my aero bars.
13/10/2011 at 20:56

Saffers - You didn't when you first got them though!  Glad and reassured that you like them now. You've got the flappy spring up pads ones haven't you.  Do they rattle?  Reviews say they do.

I'm in Brighton as well and don't know what to do.  All the people who know what they are talking about say a marathon and IM is too much. But I like Brighton marathon.

IronCat5    pirate
13/10/2011 at 20:56
When does Outlaw coat go up? And to how much?
13/10/2011 at 21:00
M.ouse wrote (see)

ohh and also, entry goes up from £225 to £245 on 1 November.  It won't increase again.


From the championship thread.
13/10/2011 at 21:01

No, I didn't like them Soups but I didn't like the clipless pedal malarkey either but love them too now.   Great once you get use to it.  Not noticed any rattling with the bars but to start with I did tape them down till I had the confidence needed.

Plum is mentoring me and says all will be fine with training for both so we shall see.

13/10/2011 at 21:03
Saffers wrote (see)

Plum is mentoring me and says all will be fine with training for both so we shall see.


thats cos you is 'ard.
IronCat5    pirate
13/10/2011 at 21:04
Feck! I wasn't banking on paying this month.
13/10/2011 at 21:06
Soup Dragon  wrote (see)
Saffers wrote (see)

Plum is mentoring me and says all will be fine with training for both so we shall see.


thats cos you is 'ard.

You spelt that wrong....tis stooopid.   Rather concerned already just looking at the plans and the time needed.  At the moment I am only running up to 10m and the thought of running huge miles is rather daunting.
13/10/2011 at 21:10

okay - thats cos you is stooopid.

Nah, you'll be fine.

oh poo - totp.

Edited: 13/10/2011 at 21:11
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