Let’s say you calculate a number of heart rate zones for yourself using a formula (220-age, Karvorien, Maffetone’s MAF, Joe Friel, Hadd, etc.) and you have your “aerobic” and “anaerobic” zones. Whether you have 2 zones, 4 zones or 7 zones is irrelevant. Your goal is to perform at the highest level possible for your ability, be able to hold that indefinitely and in addition, have the ability to swim the later part of the swim faster than the first part (negative split). You want maximum output in the most comfortable zone possible. For longer endurance activities, that zone would be the upper level of your aerobic threshold. For most formulas and most people, that is at the high end of zone 2 to the low end of zone 3 or approximately 70 – 85% of your maximum heart rate.

I’ll use myself as an example. I like to use the MAF formula (180-age+5). I am 45 so my maximum aerobic heart rate is 140. My aerobic zone is 130-140. Once I go above 140 I am shifting from using primarily fat as a fuel source to glycogen. The byproduct of that is lactic acid. My goal is to get faster while remaining in this zone. If I were to use any other heart rate formula and calculate about 70 to 80 % of my maximum heart rate, it still falls in the 130-140ish range.

However, when you calculate these formulas, they are geared for running, not swimming. In running your body position is vertical and your blood pressure and the assistance of gravity are different than when you are horizontal, where your blood pressure is lower and there is no gravity assisting the blood to be pumped out of the heart and down to the lower extremities. Cycling falls in the middle where you have a horizontal upper body and a vertical lower body. 

So, running at a heart rate of 140 feels very easy for me. In fact, 140 is so low, that most people would find it difficult to run at this heart rate because their heart rates would shoot up too high, well over 140. In swimming, if my heart rate went to 140, it would feel like I was suffocating and although I am still technically “aerobic”, I would feel like I am anaerobic. 140 in the pool to me feels like 160 at the end of a 10k road race.

I don’t want you to think something is wrong with you if you do a swim session and a run session at the same heart rate and they feel totally opposite in intensity.

If you plan on using a heart rate monitor take an additional 10 to 15 heart beats off your calculations for each zone and that will compensate for the horizontal position.

The post Heart Rate Monitoring for Swimming appeared first on Total Immersion.

 When I first started following this program,  I could only maintain about a speed of 5.4 to 5.6 on the treadmill and then my heart rate monitor’s alert would go off indicating that my heart rate was too high. Today I was maintaining speeds between 6.8 and 7.1 for the entire hour at that same heart rate.  So far I have not seen any indication that I will level out anytime soon

 I love the fact that I am not physically working any harder in my running and I am going faster and faster….hint, hint.   All I’m doing is applying the same principals of TI to all the other disciplines.  I am even improving in my kettlebell training with this.

 I look forward to improving and getting faster and having a great Half / IM 70.3 in Puerto Rico! 

The post Low Heart Rate Training appeared first on Total Immersion.

I have never competed in a tri so early in the year.  In fact, the race is March 19th so technically it will still be winter! Living in New Jersey, our triathlon season, for the most part is from May until September.  Triathletes who live in colder areas use the winter for base and build preparation for the higher intensity training that will follow.  I am no exception. 

Even though I have been at this for a while, I still get derailed in my planning and preparation.  After coming down with a case of shingles  (a mutation of the Chicken Pox virus) in August and was out of commission for almost two month, I was forced to rethink my philosophy on endurance training.

While recovering I began studying how some of the great triathletes from the 80’s and early 90’s trained and one name that came up numerous times was a gentalman named Dr. Philp Maffetone.  He trained and coached some of the greats including Mark Allen, Mike Pigg and ultra runner Stu Mittleman.  His rational behind endurance training intrigued me.  Please read The 180 MAF Formula.

I vowed 2011 would be my best year ever and have written down all of my "A" and "B" races I will be competing in.  My training plan for 2011 has also been written down and planned out on an excel spread sheet which gives me a tremendous amount of comfort.  Now I just have to follow the plan

So far, so good.  Since recovering for my shingles outbreak in early October I am following the 180 MAF Formula religiously.  The MAF is a very gentle way to train and practice.My MAF maximum heart rate is 142 (180-age and then plus or minus 5 or keep it the same based on conditions).  When I started, I couldn’t run more than a few minute before my Garmin heart rate monitor would alert me my heart rate was too high and was forced to walk.  I averaged 11:45 min / mile for the first week.  Last Sunday, before the TI Workshop, was a 1 hour running time trial where I averaged 9:04 min / mile and was a continual run with no walking.   I would like to be down to about 8:30 min / mile by January. 

My strength & conditioning sessions have also seen an improvement, especially with my kettlebell lifting while lifting with my heart rate monitor and keeping it no higher than 142.  I will continue to use this heart rate formula until I do a lactate threshold test in January to calculate my upper training zones.

 Keep you posted next week. 

The post Preparing for The Puerto Rico 70.3 appeared first on Total Immersion.

The 180 Heart Rate Formula was developed by Dr. Philip Maffetone who went on to coach triathlon greats Mark Allen and Mike Pigg. Even though this formula is over 20 years old and not considered very "sexy" (it’s the only heart rate formula that I know that doesn’t require a calculator) since there is no LTHR tests, VO2 Max tests, or complications. It is very straight forward.

The 180 Formula:

To find the maximum aerobic heart rate:

1. Subtract your age from 180 (180 – age)

2. Modify this number by selecting a category below that best matches your health profile:

a. If you have, or are recovering from, a major illness (heart disease, high blood pressure, any operation or hospital stay, etc.) or you are taking medication, subtract an additional 10.

b. If you have not exercised before or have been training inconsistently or injured, have not recently progressed in training or competition, or if you get more than two colds or bouts of flu per year, or have allergies, subtract an additional 5

c. If you’ve been exercising regularly (at least four times weekly) for up to two years without any of the problems listed in a or b, keep the number (180 – age) the same.

d. If you have been competing for more than two years duration without any of the problems listed above, and have improved in competition without injury, add 5.

For example, if you are 30 years old and fit into category b: 180 – 30 = 150, then 150 – 5 = 145.

During training, create a range of 10 beats below the maximum aerobic heart rate; in the example above, train between 135 and 145 staying as close to 145 as possible. To develop the aerobic system most effectively, all training should be at or below this level during base building. As the aerobic system develops, you will be able to run faster at the same maximum aerobic heart rate.
Once a great aerobic base is developed, an athlete can develop anaerobic function, if desired. In some cases this may not be necessary or the time and energy is not available for such endeavors.

One other significant benefit of applying the 180 Formula is the biochemical response: production of free radicals is minimal at this training level compared to training at higher heart rates. Free radicals contribute to degenerative problems, inflammation, heart disease, cancer and rapid aging.
As important as finding the correct aerobic training heart rate is the process of self-assessment.

Self-Assessment: The MAF Test A significant benefit of aerobic base building is the ability to run faster at the same effort, that is, at the same heart rate. A heart monitor can help objectively measure these improvements using a test I developed in the mid 1980s called the maximum aerobic function (MAF) test.
Perform the MAF Test on a track, running at the maximum aerobic heart rate. A one- to five-mile test, with each one-mile interval recorded, provides good data. The test should be done following an easy 12-15 minute warm up, and be performed about every month throughout the year. Below is a 5-mile MAF

Test of a runner training at a heart rate of 150:

Distance Time (min:sec)
Mile 1 – 8:21
Mile 2 – 8:27
Mile 3 – 8:38
Mile 4 – 8:44
Mile 5 – 8:49

During an MAF Test, it is normal for the running times to slow each mile – the first mile should be the fastest and the last the slowest. If this is not the case, it may indicate the lack of an effective warm up. In addition, the test should show faster times as the weeks and months pass. For example, over a four month period, we can see the endurance progress in the same runner from the above MAF Test. Note the aerobic speed improvement between April and July:

April May June July
Mile 1 8:21 8:11 7:57 7:44
Mile 2  8:27 8:18 8:05 7:52
Mile 3  8:38 8:26 8:10 7:59
Mile 4  8:44 8:33 8:17 8:09
Mile 5  8:49 8:39 8:24 8:15

This improvement is typical during the aerobic base period. Some improve at a faster rate, others slower. Most importantly, if you’re not improving within a three- or six-month period, it means something is wrong. It may be a dietary or nutritional factor, excess stress, overtraining (such as too many miles), etc. In some cases, it may be the maximum aerobic heart rate is too high (often from choosing the wrong category in the 180 Formula). Moreover, a reversal of aerobic function, i.e., slowing of aerobic pace during base training, may indicate an impending injury – enough of a reason to perform the MAF Test regularly.

Progress should continue in some form for three to six months or more before aerobic benefits may reach a normal plateau. Adding anaerobic work to the schedule before this plateau may impair (and ultimately even reverse) further aerobic progress.

The greatest benefit of the MAF Test is that it objectively demonstrates aerobic improvement in the form of aerobic speed. These changes also reflect competitive improvement.

Competition
A direct relationship exists between the maximum aerobic pace (as measured by the MAF Test) and competition. Essentially, increasing aerobic function improves competition (recall that events lasting more than two minute’s duration obtain most energy from the aerobic system).
Data gathered on hundreds of runners I trained over a period of several years showed that the MAF Test was positively correlated with race pace – as the MAF Test improved, so did competition. The chart below, based on actual MAF Tests and 5 kilometer running race times, demonstrates this relationship
MAF 5K Race
Min/Mile Race Pace Time
10:00 7:30 23:18
9:00 7:00 21:45
8:30 6:45 20:58
8:00 6:30 20:12
7:30 6:00 18:38
7:00 5:30 17:05
6:30 5:15 16:19
6:00 5:00 15:32
5:45 4:45 14:45
5:30 4:30 13:59

The above runners included those who developed an aerobic base, and raced on a flat, certified road course, or track. Most did not perform any anaerobic training, and for most, this was their first competition of the spring or fall racing season. Moreover, 76% of these athletes ran a personal best time for this distance! Similar relationships exist for longer events and for other sports.

The use of a heart rate monitor takes the guess work out of training and can help increase aerobic speed. It can also help prevent injury, ill health and burn more body fat.

 Keep practicing and enjoy your increased fitness! 

The post The MAF 180 Formula For Endurance Athletes appeared first on Total Immersion.

Hi Everybody!

Here is a movie of a new TI swimmer consisting of four separate video clips. She started out as an absolute beginner and has transformed into a beautiful swimmer.

This progression and improvement was over the course of a little under six months. The student’s name is Holly and she was coached by me Coach Bill Garelick. 

For all you new swimmers, bet patient and enjoy the learning process!

 If the video is too small, copy an paste this link into your browser:

http://www.youtube.com/watch?v=o4Kv4Lfw6VI 

If you live in the NYC / NJ area and would like to speed up your progress, contact me at 201-707-7550 or email me at faster2day@gmail.com.

 Best,

 Bill Garelick

USAT Triathlon Coach, TI Swim Coach, NASM-PES, CES, CPT 

The post Video of The Progression of a TI Swimmer Over 6 Months appeared first on Total Immersion.

Unfortunately, when it came to swimming, that approach when right out the window.  The great thing about swimming is that you can’t B.S. the water or the people watching you swim.  You are either fluid or chaotic, silent or noisy, calm or in a panic. 

Learning how to swim was the first time in my life that I can remember, when I had to start at something from the absolute beginning, like crawling before you can walk. I never had to dissect something and break it down to the smallest of details. Literally, re-programming myself. I remember being ecstatic when I finally figured out how to float on my back!  I was also the first time in my life where it was pointed out to me that my nervous system had to be developed to adapt to swimming.

In 2007, I stumbled across kettlebells by accident.  I was at a TRX Suspension Training Workshop in NYC when I overheard some personal trainers talking about a Russian Kettlebell clinic they took the previous week and how blown away they were by their simplistic,  brutal  yet effective method of training.  I never heard of kettlebells so when I went home, I goggled them on the computer.  A cannon ball with a handle!  Sweet!

I read that an average man should be able to handle a 16kg or 35lb kettlebell for most movements.  Figuring I’m stronger than the average man, I purchase the 35lber thinking it would be to light.  Boy, was I wrong!  It was the heaviest 35lbs I ever lifted in my life!  Because of the off set of the weight and the thick handle, it felt heaver than it was. After dropping it hundreds of times, hitting myself with it a couple of times (that only takes a couple of times) and wrenching my shoulder, knee and back, I came to the realization, it was too heavy for me! Knowing I made a mistake, I purchased a 26lber and to be on the safe side, a 18lber (kettlebell go up in 9 pound increments).

I researched everything I could about kettlebell training and the way they trained in the Soviet Union. I read and watched videos of average sized men lifting  53, 62, and 70lb kettlebells non stop for 100’s of reps. Sometimes two kettlebells at the same time. This type of training would cripple most men in less than a minute!  Their approach to training was the polar opposite to the way we trained in the United States.  The first thing they emphasized was to strengthen and develop the nervous system.  Strength in the Soviet Union is approached as a skill set.  Instead of just arbitrarily lifting random weights with random exercises in a sloppy manor they methodically approached each rep of each set trying to perfect their lifting technique. They use one movement to compliment and strengthen another movement.  They break down complicated exercises, piece by piece The words "mindfulness" and "purposeful" entered my mind!

One of the training methods I found useful was to keep all sets at the beginning to 5 reps.  Pick 4 or five exercises and keep cycling those exercises sets over and over.  Why 5 reps?  The reasoning is that it is enough stress to strengthen the "mind to body" link (nervous system) by practicing the movement but not enough stress to exhaust the person.  Lets say you pick 4 exercises (one lower body, two upper body and on ballistic): kettlebell squats, overhead press with the right arm, overhead press with the left arm and two handed swings.  Do 5 kettlebell squats, then immediately do 5 overhead presses with the right arm, 5 with the left and then 5 swings. By the time you get back to squats, your legs have had a chance to recover.

When you can get through 6 or 7 rounds of 5 reps, increase it to 6 reps, then 7, 8, 9 and 10.  At that point, you can "graduate" to a larger bell and then start the whole process of re-programming yourself over again with 5 reps.  What are you doing?  You are basically "mindfully practicing" strength and approaching it as a skill, just like swimming!

Another method to developing strength was something called "laddering".  Pick an exercise…. say the kettlebell overhead press.  Do one rep with the right arm, then one with the left arm.  Do two reps with the right and two with the left, then three reps with the right  and three with the left, then four, five, six, etc. etc. and then cycle down, four, then three reps then two and back to one.  As one arm is working the other is recovering.  You  can do a tremendous amount of work in a relative short period of time, which is the name of the game….efficiency! 

The similarities between TI and systematic, methodic strength training are very close in my opinion. By staying in the moment and not spacing , having a plan every time you do a set, and truly break apart and think about the movements, strength training will become as exciting as learning to swim because you will always see progression!

The amount of strength, power, flexibility, stamina, endurance and FUN that kettlebell training has given me has be unimaginable.  I hope fellow TI swimmers will embrace kettlebell training the way they have embraced the TI philosophy of swimming.

The post Kettlebell Lifting and Approaching Strength as a Skill appeared first on Total Immersion.