Fink for outlaw 2013

whilst feeling sorry for myself I gave in to fish and chips

they were horrible

I now feel even more sorry for myself.

Sports massage today - had some work on my IT band, and so  no running tomorrow .

Hell, it was brutal -  had to come home and eat shortbread ... 

... feel better now, shortbread was the answer , and I'll do a long bike instead tomorrow - 1 1/2 hours on a turbo ... gulp 

my thought exactly but it's been longer since I last had them

shant bother again

I like fish and chips and its always my pre race food.......my carbo loading with some bread and butter and a beer

Maybe I will have to change that strategy for outlaw if I am going to be a racing snake

Hi folks,

What do Fink HR zones compare to as a % of Max HR, just kind of interested to read that folks do turbo work at specific HR zones. I turbo to HR, but HR fluctuates a lot for me depending on tiredness and I always turbo early in the morning when HR is supressed a bit anyway. I use HR as a guide but go more on PE as well.

TR:

Z1 = 65 - 74% MHR
Z2 = 75 - 85%
Z3 = 86 - 89%
Z4 - 90 - 95%

You do make me laugh sometimes:

TR wrote (see)

Yes, this is the point of HR training! When you are tired, you will be slower, but if you work within a HR range you are still working to the same effort level. Innit.

Got in an hour zombie swim this morning and managed an extra 5 lengths over last weekends swim. I'd forgotten just how long an hour is when your simply trawling up and down a pool.

Local swim club were filling two of the lanes as they do 3 days a week but the remaining three lanes (fast, medium and recreational) were pretty much empty. In fact at one point there were only two of us using half the width of the pool

I feel for you lot, Fink for IronMan Wales doesn't start until Feb 11 2013, 6 more weeks of cake, TV, Rothmans & Guinness. 

flyaway - thank you. I'm glad I can oblige your sense of humour. Maybe I should say that I monitor HR rather than train to it.  Using the HRM is pretty new for me, as it just gives me something to look at instead of the garage door. So agreed on the range thing. Never looked at Fink so didnt realise that the ranges were so wide, but with tiredness vs freshness I guess then they fit. I can hold 80% for long efforts in a 2hr (eg 12min on /3min easy) on a good day. But zone 3 would be out of range, unless I was doing some short intervals. Zone 4 would never happen. I'm carp at getting my HR up outdoors as as soon as I get it up a bit then a flipping corner, decline or junction ruins it and droopage occurs.

TR wrote (see)

 and droopage occurs.

that would never do ... 

Ow messed my neck up again and it's club swimming tonight. Will how I feel, I want to go but it may be a dumb idea. Really hope this isn't going to keep happening.

TR - Fink advises NEVER to train in Z3 as it is the least effective training zone.  most training should be done upto top end of Z2 and then intervals should be done at Z4 to get max benefit.  At this base phase, accordign to Fink, ALL training should be in Z1-Z2.  If i find myself venturing into Z3 then i either change down gears in biking or stop and walk if running.  requires constand HR monitoring tho....hope this helps.  if you want a copy of the training plan then just IM me your email address and I'll wing it across to you.  have got all the HR zones in there.

JD2 - most kind, but not at the mo thanks. I havnt taken part in Iron distance as yet, I do a couple of 1/2 IM most years. I was just interested in what sort of intensity/HR you folks were doing your base training at. How much bike does Fink have you do at the mo and through until Spring ?

TR - you need to remember that for the bike Fink recommends working out those HR percentages at your MHR - 10bpm.

Ali... hope it clears soon.........horrible having niggles.......

LMH - thanks, that means I'm not as low as seemed then.