Using a Computrainer to Determine Heart Rate Zones

If you are lucky enough to own a Computrainer system or have a friend that has one, here is a sample workout to determine your cycling anaerobic threshold and heart rate zones:

(minutes) Workload (watts/speed) Heart Rate(bpm) Perceived Exertion 7 to 20

0:00 to 5 ? 10:00 Warm Up
0:00 to 1:30 100 watts
1:30 to 3:00 120
3:00 to 4:30 140
4:30 to 6:00 160
6:00 to 7:30 180
7:30 to 9:00 200
9:00 to 10:30 220
10:30 to 12:00 240
12:00 to 13:30 260
13:30 to 15:00 280
15:00 to 16:30 300
16:30 to 18:00 320
18:00 to 19:30 340
19:30 to

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Marathon Training - Your Long Run

It's Labor Day, so those of you training for the Chicago Marathon, New York Marathon, Marine Corp Marathon, and other Fall marathons, should be nearing the time for your "Long Run". Here are a few tips to make your Long Run as productive as possible:

**Use the search function to view more Marathon Training posts...We've covered your last meal, best races for beginners, how many really long runs you really need and MORE!

1. Distance

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Night before the race

Here I sit, the night before a big race -- America's Finest City 1/2

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Your First Track Workout

Experienced runners will tell you that the two most important workouts for marathon training are the weekly Long Run and the weekly Track Workout. We've discussed Long Runs in other Blogs, but here, we discuss Track Workouts:

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Landis, A Ride for the Ages

There is no better example of determination, confidence, and recovery, than Floyd Landis' stage victory today on the slopes of the French Alps.

After his nutrition and hydration deprived meltdown yesterday, I didn't hear ONE person...not ONE...not even his coach Robbie Ventura...give him a chance for a comeback. The OLN hosts, the ESPN talking heads, the cycling ignorant newspaper writers--everyone called the San Diego resident's Tour De France "over", "collapsed", "a disappointment", "disgraceful" etc.

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Marathon Training w Carolyn Weeks 1 & 2

Let the fun begin!

Monday 6/12 - 930pm - Carolyn, Erin, and I just got back from Carolyn's first marathon training session--a 40 minute walk broken up by a stop for apple pie, tea, and coffee at the neighborhood Urban Grind. I kid...I kid!

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NYC Marathon - Training w Carolyn

One of our editors, Carolyn Day, just learned that she is a lottery pick to run in November's New York City Marathon. Hooray!

While Carolyn is a phenomenal tennis player, Bikram Yoga junkie, and half-marathon finisher (7:29/mile pace at last year's San Diego half), she's never attempted or trained for a marathon. The rest of the gang will be setting up a training plan for her and, at times, training with her.

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June is bike month in Vancouver BC

We love it when cities dedicate entire months to athletic-minded campaigns.

Not to be outdone by Chicago, San Diego, and Portland, June 1st marks Vancouver BC's month-long two wheel celebration! Bike month offers over 60 fun and educational events throughout the region including group rides, children's safety workshops, films, bikeway grand openings, and festivals.

The BEST site states it best, "Bike Month is your chance to discover quiet, safe, beautiful routes for excursions or everyday trips.

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Shoe Buying Hints from the Pro

Now that my spider bite has finally healed, I am making the come back to running. Since I?m no longer a full-time sponsored professional athlete with an unlimited shoe supply, I headed down to the sports store to check out some new running shoes. Until this point, I have been 'limited' to choosing from just one brand.

Wow, the number and array of available brands and features are mind boggling. The funny thing is that as a seasoned runner of over 20 years, I found myself making so many mistakes.

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No more emergency workouts!

It still amazes me just how many travelers make do with less than perfect workout conditions. The last business traveler I spoke to said he always packs his "roller" so he can do his push-ups and ab workout no matter where he is, and that his idea of a hotel cardio session is running up and down flights of stairs. I commend the motivation!

After traveling back and forth from Chicago to the Detroit area for 3+ years when I worked at Bank One, I can sympathize. I packed my Tae-Bo video, a jump rope and a stretch band.

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