#662 – Zones for Swim, Bike and Run
Crushing Iron Triathlon Podcast
Mike Tarrolly
4.8 • 739 Ratings
🗓️ 28 February 2023
⏱️ 69 minutes
🧾️ Download transcript
Summary
Are you burying yourself to hit the ranges? Today, we look at Zones for Swim, Bike, and Run. Understanding these, along with your effort will make you a better triathlete. But, don't obsess. The most important part of this is understanding your body. We look at when and how to test, along with the key elements to understand before you test. Also, why understanding intensity is best for times of restraint. Is your FTP too high? Likely… and we'll tell you why. Why "guessing" your power or pace is a powerful exercise. Taking a deep look at the mystery of Swim Zones and why they are similar to your run. Which tests are good. Which tests don't tell you anything. We look at the difference between you and pros and bike testing. And we'll explain why going too hard is all too common.
Topics:
- First workouts in warm weather
- Mood swings within one workout
- Before you grade yourself . . .
- Why do you need so much from this one workout?
- It's all about building
- Is the story you're telling yourself true?
- Just get it done
- Zones - 1-5
- Before you test and apply Zones…
- Know your body and what feels right
- Guess at pace and or power
- Why RPE is so important to understand
- Having confidence to go with the flow
- Intensity is best for times of restraint
- What actually feels hard today?
- Pace Zones
- Swimming technique and Pace/Zones
- Roll with it
- How do I swim faster, easier?
- Cycling - The hardest to Zone Properly
- Drumming analogy of zones
- 4 DP Test
- Ramp Tests
- HR-Friel Zones
- Difference between Pros and you and bike testing
- Saving up for your testing
- Burying yourself to hit the range
- Running Zones
- Going too hard is all too common
- Treating Run zones like the swim
- Less isn't more, it's enough
Coaching Inquiries:
Mike Tarrolly - CrushingIron@gmail.com
Robbie Bruce - C26Coach@gmail.com
Transcript
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| 0:00.0 | All right, welcome back to the crushing iron podcast. |
| 0:23.1 | The final episode of February 28th, 2003. |
| 0:28.4 | Welcome aboard, you fantastic people. |
| 0:30.3 | This is the crushing iron podcast, episode 600 and 62. |
| 0:34.8 | Yes. |
| 0:36.2 | Welcome, fantastic people. |
| 0:39.0 | Fantastic people of the U.S., all over, all of the globe. |
| 0:42.9 | It is a strikingly gorgeous day here in the Orlando Park, Kansas, not a cloud in the sky. |
| 0:48.5 | It's going to be 60 today, but fret not. |
| 0:51.1 | Winter is not over. |
| 0:52.1 | We're expecting three inches of snow on Thursday night. |
| 0:54.0 | So it is that time of year where Mother Nature tends to But fret not. Winter is not over. We're expecting three inches of snow on Thursday night. |
| 0:59.1 | So it is that time of year where Mother Nature tends to play her games, |
| 1:00.9 | and we're getting a little bit of this, a little bit of that. |
| 1:03.5 | We've got flowers blooming, then we got them dying immediately, |
| 1:07.3 | and it's allergy season pretty much early on in February. |
| 1:11.1 | So start your preload, get ready for the year. |
| 1:19.5 | And then as usual, as most triathletes do, once you hit your first, you know, like 60 degree, 65 degree run that kind of pops out of nowhere. |
| 1:22.6 | Just remember all your fitness. |
| 1:23.7 | Gone. |
| 1:24.2 | Yeah. |
| 1:24.7 | Gone. |
... |
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