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AP last won the day on April 20

AP had the most liked content!

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About AP

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    Transitions Legend!
  • Birthday June 6

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  1. AP

    The 1% stuff

    To stay in this sport long term and reap the many benefits that come from it - you really have to use dietary supplements as nutritional insurance - there are always some "experts" on here who'll dispute their value They are supplements - an addition to a great diet - not a replacement for a great diet Start simple - fish oil capsules - extra vit C - and a multi vitamin - this covers most things that may run short in a life with 10-15hrs of more work than your neighbours may be doing Recovery feeding right after workouts can help you avoid injuries - as well as getting stronger and faster - you have to give your body the fuel to repair - you're better to pay more attention to recovery than to speed work - you'll be around longer in this sport 😎
  2. AP

    The 1% stuff

    I don't know what percentage it is - but lose the excuses is a huge opportunity But making excuses is such an ingrained habit that it's like quitting smoking - the excuse makers always find something outside of themselves as the reason their performances are shit - you only have to read this forum for a few weeks to identify them 😏 - go ahead and attack me -- I'm only the messenger
  3. That is a pretty good test for AT - you don't need to spend a lot of money at a lab to find it out - and it really doesn't have to be to the nearest beat - as you do more "aware training" you can actually tell when you get close to it and tell when you cross it - as you become aware you'll find that there is a power figure that is your threshold - in a longer race you just need to stay below this figure on the steeper climbs - you can cross it a little bit - but if you cross it for too long you'll pay the price - on the bike the "power threshold" is more important to watch than the HR threshold because the HR reaction lags behind the power threshold by quite a few seconds - you can be "burning matches" before you realise - especially when you're tapered, fresh and feeling bulletproof 😏
  4. I would normally do it by warming up well - then running 3 x 400m with the second two being paced by someone faster than you - but you do need to be run fit and fresh - if you're tired from the couple of days before it won't go as high. If someone is older, or unfit we often estimate it from a lighter test on the windtrainer - not many labs are interested in pushing someone who is not fit or is over 45 to their limits 🙄
  5. By the run I'd be in the zone and probably not even notice until the finish line 😏
  6. For you anything between 120 and 158 is aerobic - long easy runs can be anywhere in that range and you're still building endurance - aerobic intervals are best done around 150-160 - you'll find your anaerobic threshold is most likely up around 170-175 (depends how fit you are) 😎 You'd probably find you can run a long way (like in an Ironman) at 145-155 - it will pay to get good at that pace
  7. Nothing worries me - I will run it barefoot if I have to 😏
  8. Phil's books and interviews are geared towards the general public (likely to sue over anything) so he keeps figures low and "safe" HRs vary from person to person - can vary as much as 20-30 beats from one person's max to another's max The karvoven method individualises it - if you are fit and healthy - test yourself and get a true max HR - subtract your resting HR - this will give you your "working range" - take 80% of that and add your resting HR to that - this is the figure to stay below do develop your endurance and fuel efficiency I have found that if you stay fit as you age your max HR doesn't drop off the way an age related HR is suggested to - when I was in my 40s my max HR was around 185 - when I was 60 I still reached 178 in a workout when I wasn't even searching for a max figure, just (gutsing out some bike intervals) One of the guys I train is in his 40s and has a max of 170 - another guy is 76 and his max is still over 180 The old formular of percentage of age is inaccurate for a serious athlete 😏
  9. i'm in - 1st time to race in Cairns - racing with my daughter 😎
  10. AP

    Port - Race Day

    Only if they can run under three hours 😉
  11. Brisbane is hard to beat Western suburbs alone have at least 5 heated olympic pools We have hills and lots of trails 20min from the cbd One hour to the south we have the Gold Coast and all the mountains behind the coast Two hours north we have Noosa with great open water swimming and hinterland rides Our winter only requires a pair of arm warmers We have open water swimming in Ex's dam only 20min from inner city Good hygiene standards compared to lots of Asian place You can drink the water - available at any park around town Clean public toilets available all round town (and you don't have to pay) The natives speak english
  12. I dropped the maximum HR limit each year and strangely enough I ran the same time each year without even wearing a watch - the old HR monitor only showed HR All through those years I was strict with my upper HR limits - I would walk if my HR went above 153 - and resume running when it dropped back to 148 - my mates would not train with me they liked to race each other but when we went to Forster I would beat them all
  13. What are you talking about - I only did the marathons for aerobic development 1st year I did 3.13 at 160HR - next year I did 3.13 at 155HR - next year it was 3.13 at 150HR - the marathon was simply an excuse to do the run development - I've never bothered to try for a marathon PB because Ironman was what I was aiming at getting right - there's a whole lot of athletes out there who could gain so much by dedicating a couple of years to aerobic development 🙄
  14. I think as we get older we can't have too much of an off season - definitely a couple of weeks sleep ins after an Ironman (or our major A race for the season) but we need to keep the ball rolling In my mid forties I gained a lot from a winter of low intensity running building to a Gold Coast marathon - done simply as a training run to a set HR - this gave me a reason to get out the door through Brisbane's severe winter - I have never run more than 70km in any week of my life - most marathon training weeks for me were only 40-50km My year went - Forster - 2 weeks off - GC marathon - 2 weeks off - Kona - 2 weeks off - Forster - 2 weeks off - GC marathon - 2 weeks off - Kona - 2 weeks off -- this routine had me always training for something and as a result I was on a long term development plan which had me gradually reduce my Ironman times by an hour My marathon times remained the same over three years but the average HR reduced by 5 beats per year, showing my improved aerobic development Developing an endurance athlete is a long term project - you can't just be one for three months then give it away for the next 6 months - because you virtually start again in the development 😏
  15. He's good - so simple - eat less or do more 😉
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