With a business name like TriMotivate we have a number of athletes with a good fitness background say “ I don't need motivation.” The squad is not about cheer leader coaching, instead Its about creating a dynamic friendly and supportive network in which to train. Motivation comes in many forms. .. from your coach, from the other athletes, being close to a podium finish though to weight loss and challenges like an Ironman event. Being consistent in your approach, having a coach that understands your needs and having a supportive network through your training buddies, family and friends are the most important factors n in being a successful athlete. - Coach Renee Ker
How to work out your MAHR - maximum aerobic heart rate
How to work out the 180 Formula for your maximum aerobic training heart rate
To find your maximum aerobic training heart rate, there are two important steps.
Subtract your age from 180.
Adjust this number by selecting among the following categories the one that best matches your fitness and health profile:
ADJUSTMENTS TO MAHR - (maximum aerobic training heart rate)
MINUS TEN - If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication.
MINUS FIVE - If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training,
KEEP THE NUMBER WHERE IT IS If you have been training consistently (at least four times weekly) for up to two years without any of the problems in the above two alterations, keep the number (180–age) the same.
ADD FIVE If you have been training for more than two years without any of the problems in the first two adjustments and have made progress in competition without injury.
ADD TEN for those over the age of 65
For example, if you are 30 years old and fit into the category where you have been injured and regressing back to training, you follow the following calculation to get your MAHR (maximum aerobic heart rate) 180–30 (age) =150. Then 150–5=145 beats per minute (bpm).
In this example, 145 must be the highest heart rate for all training. This allows you to most efficiently build an aerobic base. Training above this heart rate rapidly incorporates anaerobic function, something we use for specific anaerobic sessions..
Exemptions:
Tor athletes under 16 years old the heart rate formula of 165 start point is best
Not all athletes fit the same MAHR rule, this is for a guide lines only. As a coach I also like to go on RPE or rate of perceived effort alongside this, as well as % of max which will be covered in another article.
Once you have worked out your MAHR or maximum aerobic training heart rate, you can subtract another 10 BPM and that is your training aerobic zone. For instance.. I am 39 years old with a long history of training so 180-39+5 = 146, that maeans my aerobic zone is 136-146.
Allot of athletes have trouble with this but i say it over and over again. You need to go slow to go fast. Its not called base fitness for nothing. Happy Training.
To get the most accurate heart rate data
The MOST accurate way for ensuring your training in the right heart rate zone without am expensive VO2max or lactate test is through a Threshold heart rate test, which is very different from the MAHR rest as above. This is done through a field test.
What do I need to be ready for a Field Test?
✅You need to be able to run 7.5km and have had a good lead up to it such as at lest 2 months of continuous running safely increasing distances.
✅You need a Garmin or other relevant heart rate data recording device
✅Be without injury or illness
Get in touch with Performance Triathlon Coach Renee Ker by completing the links below and for just $80 AUD you will receive your own personal heart rate data chart for cycling and running as well as a pace chart!
Threshold Heart Rate Testing and charts
A$80.00
One time
Buy your custom Threshold Heart Rate data in the TriMotivate Shop or through the above link. A email will be sent to you explaining the next steps
WHATS INCLUDED
✅Information on testing conditions and how to conduct your own field test.
✅Have your Heart rate data analyzed by Performance Coach Renee Ker
✅Receive heart rate data charts for cycling and/ or running
✅Obtain information on what specific heart rate zones you should be training in based on your goals.
✅Receive run pacing charts
✅Option to have you heart rate zones set into Training Peaks (included) , or a free account if you don’t have one already
Within 7 days you will receive information on the testing. With in one week of testing you will receive the zones, pace charts and optional Training peaks zones set up.
Triathlon training in the heat & how to manage it.
It’s the hottest months of the year in Australia and although we are gifted with temperatures that are for the most part perfect for triathlon training, there are some months that are as hot as hell and can be downright dangerous if not managed correctly.
The best way to beat the heat is to stay out of it. That doesn’t mean sitting on the couch with a cup of tea and a Tim Tam in the air conditioning watching The Lord of the Rings series back to back. This means planning your day and your triathlon training to get up early and start training as the sun comes up. That’s right! 5am / 6am start. Running on a treadmill or on an indoor trainer in the aircon is also an excellent way to beat the heat. You can mimic allot of your triathlon training sessions on a treadmill changing inclines and speeds, it can also help with your run cadence. Late training sessions are also fantastic however you can be restricted by light so ensure your safety is treated as number one.
Hydration – Run and cycle
Ensure you are hydrated before you start training and I always recommend weighing yourself before you train, naked! Make sure you have the tools to start with, a fuel belt for running and at least two preferably three bidons for cycling. Whilst training ensure you are using a good electrolyte replacement and if on a long ride / run ensure you have backup stock on you. Water is simply not enough as it is not replacing magnesium and electrolytes. Endura make these great little sachets that are just perfect to slip in your running belt or cycle jersey. When your training session has finished, weigh yourself again, naked. It is important to do this naked as you can hold a good couple of kilos of drenched sweat on your clothing. If you find you are under the weight from your earlier weigh in, you need to drink more. The simple formula to do this is 1 kilo underweight = 1.5 litres of water/ electrolytes. 2 kilos underweight = 3 litres of water/ electrolytes and so on. Another way to know if you are staying hydrated or not or simply by looking at your wee! Yes your urine colour will give you are very good indication as to if you are hydrated enough.
Coconut water is great to finish a session with – full of natural electrolytes and potassium too. If you look in the Asian food area in the supermarket you can find canned coconut water for a fraction of the price of the others. Hydrolyte ice blocks are a welcome treat also post a hot and heavy training session.
Hydration – Swim
So it might not feel that you are getting dehydrated however you are still training and sweating just the same. Swimming is a discipline where athletes often forget to rehydrate and some rarely even take a drink with them at all. Freezing your hydration solution the night before can be a welcome relief rather than having your fluids at 35 degrees while it sits in the sun. Ensure you are hydrated before and take small sips at the end of each set.
Try to remember the facts of hydration for future training. Getting your fluid consumption can be a fine art.. Just remember keep sipping and always take more fluid on every ride and run that you need. Plan where you ride and run and where you have access to water and how often.
Train safe
Coach
Renee Ker