Australian Triathlete - 01.08.2018

AustrAliAn triAthlete | 81

Holistic EndurancE

Training TOOLBOX

Some examples of threshold
tests include:

Swim options;
a. 1km swim, in wetsuit, as a time trial
threshold test
b. CSS protocol (see appendix)
Bike options;
a. Functional Threshold Power (FTP)
Tes t [40-60 minutes]
b. Heart rate threshold test
[40-60 minutes]
c. Laboratory based lactate threshold or
Vo^2 Max test
Run options:
a. Heart rate threshold test
[40-60 minutes]
b. Laboratory (treadmill) based lactate
threshold or Vo^2 Max test
c. Aerobic pace test (MAF) as a run off
the bike

© Korupt Vision

this first stint, allow your perceived effort to

push up to a seven or eight, but no higher.

Utilising your threshold test results,

use an online calculator (I recommend

TrainingPeaks) to calculate your zones.

Your predicted Ironman race pace (per

100m) will fall within Zone 2/Aerobic.

Then it’s up to you to practice this pace in

training, ideally in the open water,

ensuring this pace matches the planned

perceived effort.

The swim might not win your day,

but it can absolutely impact it negatively.

Your goal for the swim should be

shaped around expending as little energy

as possible; this includes mental

energy too.

Bike:

using heart rate or speed

Utilising your field or laboratory test

results, calculate your zones (again, I

recommend TrainingPeaks). Your Ironman

speed or heart rate will fall within Zone 2/

Aerobic Endurance. If you are a first timer,

you will want to plan for low zone two and

if more advanced, you can aim for top of

zone two, low zone three. Take note of

your speed and heart rate ranges - see

example above.

STEP 2: Establish your threshold heart

rate, pace and/or power output for

each discipline.

Next up is a guideline to work out your

race heart rate, pace and/or power output

for all three disciplines:

Swim:

For an Ironman swim, you want your

perceived effort to be four [Easy] - six

[Moderate]. It should feel comfortable,

similar to your “go all day” pace. Your

breathing shouldn’t be labored, with the

exception of the first ~400m where you

will be putting in an effort to get clear

water and a good drafting position. During

BIKE ZONES:

Calculate your

zones via heart rate

or speed/pace.

B IKE HEART RATE

bIke sPeeD/PACe

INFO: TrainingPeaks is a good resource for

monitoring your threshold test results.