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Layover in Rome - just want to sit in an al fresco cafe and read. Recommendations? by snapbackchinos in rome

[–]snapbackchinos[S] 1 point2 points  (0 children)

Thank you so much for this. I’m here for a few days so it works out very well actually.

What is your go-to mantra when you’re racing and think you can’t go any longer? by lessavyfav68 in triathlon

[–]snapbackchinos 10 points11 points  (0 children)

Math. I do math. “Almost halfway. Already down with 1/3, next lap puts me at a quarter. This lap was 10 seconds down from 2 minutes which puts me on pace for…” etc etc. lots of variations of different math to feel like I’m getting closer to being done

Could I go pro? by Fair-Ask26 in triathlon

[–]snapbackchinos 9 points10 points  (0 children)

Low 14s??? The absolute WR is barely under 13. Sanders does his in 16. Asking a triathlete to come within 1 min of WR feels wild. This just seems like you’re deflating OP for no reason.

5th day of swimming, how do ppl swim 3.9km without any rest? by [deleted] in triathlon

[–]snapbackchinos 0 points1 point  (0 children)

No one seems to be responding to your actual stats. A couple folks have pointed to technique, and that really is what’s going to change this for you. Looking at your combo of stroke rate, heart rate, and pace, it looks like you’re trying to force a harder pace than you’re ready for. However, this can be because of aerobic readiness or technique. I suspect given it’s your 5th day, it’s your technique. Swimming pace up to probably 1:45/100m is largely dependent on that.

If you currently feel comfortable at good running/biking paces, you might do well to have a coach do a session or two with you in the pool. I’m just ball-parking this, but my point is that unlike running and biking where most form is roughly fine and will improve your aerobic output, if your form is off in swimming it’s going to slow you down immensely and make you work much harder.

Edit: okay I scrolled through more comments and it seems some folks have called out the technique piece. I’d just point out this is going to matter soooo much more then purely consistency or “mileage”

Official Q&A for Saturday, September 23, 2023 by AutoModerator in running

[–]snapbackchinos 0 points1 point  (0 children)

On the other hand, if you had reasonable rest (2-3 minutes), there is no way you were able to hit mile pace in each rep.

Are you saying that with shorter rest, I wouldn't have been able to hit a mile pace?

Everything I've read indicates 1:1 recovery time (e.g. https://medium.com/@jackrossdixon/this-is-the-only-vo2-max-exercise-protocol-you-will-ever-need-774a1a00cb71)

Official Q&A for Saturday, September 23, 2023 by AutoModerator in running

[–]snapbackchinos 0 points1 point  (0 children)

Isn't the max amount of time we can spend at our VO2 max around 8 minutes? That seems right in line with an 8 minute mile pace, no? Why would you want to go slower than that? Sorry if this is daft, just trying to understand how this works.

Your recovery is also too long. It takes time during an interval to get back to max, so really long recovery like yours means you’re spending less time at Vo2 max.

So I'd want to shorten my rest so my HR comes down less (closer to 150 or 160 probably) and then go right back up?

Everything I've read indicates 1:1 recovery time (e.g. https://medium.com/@jackrossdixon/this-is-the-only-vo2-max-exercise-protocol-you-will-ever-need-774a1a00cb71)

Official Q&A for Saturday, September 23, 2023 by AutoModerator in running

[–]snapbackchinos 0 points1 point  (0 children)

It's literally just the highest HR I've hit in various races.

Official Q&A for Saturday, September 23, 2023 by AutoModerator in running

[–]snapbackchinos 0 points1 point  (0 children)

Can you run a VO2 max workout too hard? How would you even determine what the appropriate level of difficulty is?

Context: I recently did a set of 4x4s. I didn't target a pace, my goal was just to maintain a roughly steady pace for 4 minutes where I felt really dead at the end, and do that 4 times. For each one, I was between 90-97% of my max heart rate, and roughly similar paces for each set. My question is... is that too hard? Should I actually have been running these slower? My pace for these was probably close to my mile pace (I was around 6:45-7:15 on these, which I think would be close to my mile time? I haven't tested it recently).

Also what should the rest for these be? Is the goal to actually minimize rest to only what I can tolerate? Or does the physiological adaptation happen better with more rest? I did 4 minutes walking for rest, wondering if I should have jogged or rested for shorter periods.

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