http://www.runnersworld.com/advice/its-all-good?cid=socMOT_20140913_31526606
Sent from my iPad Skype timhjrogers Mob 07797762051
Saturday 13 September 2014
How to Prevent Common Running Injuries | Runner's World
http://www.runnersworld.com/injury-prevention-recovery/how-to-prevent-common-running-injuries?cid=socHE_20140913_31526736
Sent from my iPad Skype timhjrogers Mob 07797762051
Sent from my iPad Skype timhjrogers Mob 07797762051
Re-organise of Training, Advice and Playlists
Re-organise of Training, Advice and Playlists
The BLOG http://swimbikerunparty.blogspot.com/ is being modestly changed and re-focussed.
I have used this to record my training, training advice
and upload the playlists that I use for my spin classes. This however is an
eclectic mix so I have decided to review and re-organise as follows
SWIMBIKERUNPARTY
This will be used for news, reviews, posting articles and
videos as well as sharing other people’s articles and videos relating to sport,
fitness, health, wellbeing and more. Given y triathlon background the focus
will remain swim, bike, run and other associated training including strength,
flexibility, and more, but it isn’t exclusively about triathlon and I will post
items including crossfit, parcour and more.
TIMHJROGERSTRAINING
http://timhjrogerstraining.blogspot.com/
This will be used for recording my personal training
diary, in part to share my training with others who may wish to join in and
also with coaches, trainers or other athletes who might like to review, comment
or advise on my I may improve my training and race outcomes.
SPINNPLAYLISTS
http://spinnplaylists.blogspot.com/
This will be used for listing the playlists of music that
I use in my spin classes and let people
know what’s planned as well as invite them to make comments and suggestions
about the music which motivates them.
CONTACT
If you are interested in contributing articles to any of
the above blogs please don’t hesitate to contact me. I’m not ‘selling’ anything
so have no problem promoting other people’s products, services, ideas and
suggestions provided that they are great people, with good ideas, which really
work. No hocus- pocus, weird unscientific ideas or whacky claims. But there is plenty of space
for ideas about strength, flexibility, accuracy, endurance, power, speed,
nutrition, sleep and recovery.
Tim HJ Rogers
Email TimHJRogers@Hougue.Com
Mob 07797762051
Sunday 7 September 2014
Playlist 140908/70143
Playlist5 140908/70143
1 U2 - Even Better Than The Real Thing (Perfecto Rem -- 0:00:02 mins
2 Ready To Go 2:40 16/07/2007 21:10 Republica 60 MPE -- 0:02:42 mins
3 I See You Baby (Fatboy Slim Remix) 2:23 16/07/2007 -- 0:05:05 mins
4 American idiot 2:54 15/08/2007 21:15 greenday MPE -- 0:07:59 mins
5 maroon5_maps 3:08 23/08/2014 18:40 MPEG audio fi -- 0:11:07 mins
6 Love Removal Machine 4:14 29/01/2011 21:12 The Cul -- 0:15:21 mins
7 She Sells Sanctuary 4:25 03/11/2007 07:43 The Cult -- 0:19:46 mins
8 ACDC - TNT (Kazzy Rock This Mash-Up) 5:24 26/05/20 -- 0:25:10 mins
9 The Buzz (Original Mix) 4:27 11/05/2014 12:02 Timm -- 0:29:37 mins
10 edsheeran_dont 3:35 23/08/2014 18:40 MPEG audio -- 0:33:12 mins
11 onerepublic_whentheloverunsout 3:59 23/08/2014 18: -- 0:37:11 mins
12 Vertigo 3:12 15/08/2007 20:39 U2 60 MPEG audio fil -- 0:40:23 mins
13 Original Hardcore (Radio Edit) 3:01 23/08/2014 19: -- 0:43:24 mins
14 U2 - Elevation 3:37 22/05/2007 22:22 MPEG audio -- 0:47:01 mins
15 Holiday 3:53 15/08/2007 21:15 greenday MPEG audio -- 0:50:54 mins
16 DANi CALFORNiA 4:40 22/05/2007 22:22 RED H0T CHiLi -- 0:55:34 mins
17 onerepublic_lookingatthestars 7:20 23/08/2014 18:5 -- 1:02:54 mins
18 Preston (Original Club Mix) 6:37 26/05/2014 13:49 -- 1:09:31 mins
EFFORT GUIDE
5= easy, converstion pace, ZONE2 - Starting to work just a little and you can feel your HR rise
6= moderately hard, able to talk, ZONE2+ - Working but sustainable, able to talk in full sentences
7= hard, just about able to speak, ZONE3 - Strong effort; breathing labored, but can still maintain pace for some minutes without slowing.
8= very hard, short of breath, ZONE4 - Triathlon distance race pace
9= very very hard, gasping, ZONE5 - 10k run race pace
10= max effort, flat out, ZONE5+ - about 1min of effort SPINNING Spinning (turbo, or indoor cycling) is a big calorie killer. In a session comprising warm-up, efforts including speed, endurance, climbs and intervals followed by warm-down you may expect to burn at a rate of between 600 and 1000 calories per hour. You can work as hard, or easy as you want because you are in control of the bike. Tims classes have been attended by people training for big bike races and competitions, as well as people getting back into fitness INSTRUCTOR Tim Rogers is an ex-Commonwealth Games Triathlete (2006) Top Brit in the World Coastal Rowing Champs (2010) and very experienced as a coach / trainer. Over the past 6 years he has provided over 15,000 work-outs! SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts. EFFORT GUIDE
Zone 1 ("Warm Up") = 65-82% of AT
Zone 2 ("Fat Burning") = 82-89% of AT
Zone 3 ("Aerobic") = 89-94% of AT
Zone 4 ("Anaerobic") = 94-100% of AT
Zone 5 ("Speed/Power") = 100-106% of AT Anaerobic Threshold (AT) = The point at which the body begins to use a vast majority of anaerobic fuel (sugars or carbs) sources (rather than aerobic fuel sources) to produce energy. It occurs as a result of the energy demand increasing beyond the capacity of the individual to utilize oxygen to burn fat. The workload/heart rate at AT is the highest sustainable workload for all individuals aside from very elite athletes. - See more at: http://www.wahoofitness.com/blog/index.php/heart-rate-glossary/#sthash.iRGTl7CO.dpuf Zone 1 is a base training or Active recovery zone. Training in Zone 1 means maintaining a very low heart rate sustained for long periods of time with minimal effort or exertion. This is primarily a Long Slow Distance Training Zone (LSD). Zone 1 is great for weight loss and base building (early/pre season for athletes). Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal. Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable. Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training. Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5. (c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/
Return
Playlist 140908/70108
Playlist5 140908/70108
2 U2 - Even Better Than The Real Thing (Perfecto Rem -- 0:00:02 mins
3 Ready To Go 2:40 16/07/2007 21:10 Republica 60 MPE -- 0:02:42 mins
4 I See You Baby (Fatboy Slim Remix) 2:23 16/07/2007 -- 0:05:05 mins
5 American idiot 2:54 15/08/2007 21:15 greenday MPE -- 0:07:59 mins
6 maroon5_maps 3:08 23/08/2014 18:40 MPEG audio fi -- 0:11:07 mins
7 ACDC - TNT (Kazzy Rock This Mash-Up) 5:24 26/05/20 -- 0:16:31 mins
8 edsheeran_dont 3:35 23/08/2014 18:40 MPEG audio -- 0:20:06 mins
9 The Buzz (Original Mix) 4:27 11/05/2014 12:02 Timm -- 0:24:33 mins
10 Preston (Original Club Mix) 6:37 26/05/2014 13:49 -- 0:31:10 mins
11 onerepublic_whentheloverunsout 3:59 23/08/2014 18: -- 0:35:09 mins
12 Vertigo 3:12 15/08/2007 20:39 U2 60 MPEG audio fil -- 0:38:21 mins
13 Original Hardcore (Radio Edit) 3:01 23/08/2014 19: -- 0:41:22 mins
14 U2 - Elevation 3:37 22/05/2007 22:22 MPEG audio -- 0:44:59 mins
15 Holiday 3:53 15/08/2007 21:15 greenday MPEG audio -- 0:48:52 mins
16 onerepublic_lookingatthestars 7:20 23/08/2014 18:5 -- 0:56:12 mins
EFFORT GUIDE
5= easy, converstion pace, ZONE2 - Starting to work just a little and you can feel your HR rise
6= moderately hard, able to talk, ZONE2+ - Working but sustainable, able to talk in full sentences
7= hard, just about able to speak, ZONE3 - Strong effort; breathing labored, but can still maintain pace for some minutes without slowing.
8= very hard, short of breath, ZONE4 - Triathlon distance race pace
9= very very hard, gasping, ZONE5 - 10k run race pace
10= max effort, flat out, ZONE5+ - about 1min of effort SPINNING Spinning (turbo, or indoor cycling) is a big calorie killer. In a session comprising warm-up, efforts including speed, endurance, climbs and intervals followed by warm-down you may expect to burn at a rate of between 600 and 1000 calories per hour. You can work as hard, or easy as you want because you are in control of the bike. Tims classes have been attended by people training for big bike races and competitions, as well as people getting back into fitness INSTRUCTOR Tim Rogers is an ex-Commonwealth Games Triathlete (2006) Top Brit in the World Coastal Rowing Champs (2010) and very experienced as a coach / trainer. Over the past 6 years he has provided over 15,000 work-outs! SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts. EFFORT GUIDE
Zone 1 ("Warm Up") = 65-82% of AT
Zone 2 ("Fat Burning") = 82-89% of AT
Zone 3 ("Aerobic") = 89-94% of AT
Zone 4 ("Anaerobic") = 94-100% of AT
Zone 5 ("Speed/Power") = 100-106% of AT Anaerobic Threshold (AT) = The point at which the body begins to use a vast majority of anaerobic fuel (sugars or carbs) sources (rather than aerobic fuel sources) to produce energy. It occurs as a result of the energy demand increasing beyond the capacity of the individual to utilize oxygen to burn fat. The workload/heart rate at AT is the highest sustainable workload for all individuals aside from very elite athletes. - See more at: http://www.wahoofitness.com/blog/index.php/heart-rate-glossary/#sthash.iRGTl7CO.dpuf Zone 1 is a base training or Active recovery zone. Training in Zone 1 means maintaining a very low heart rate sustained for long periods of time with minimal effort or exertion. This is primarily a Long Slow Distance Training Zone (LSD). Zone 1 is great for weight loss and base building (early/pre season for athletes). Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal. Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable. Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training. Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5. (c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/
Return
Playlist 140908/65236
Playlist5 140908/65236
1 U2 - Even Better Than The Real Thing (Perfecto Rem -- 0:00:02 mins
2 Ready To Go 2:40 16/07/2007 21:10 Republica 60 MPE -- 0:02:42 mins
3 I See You Baby (Fatboy Slim Remix) 2:23 16/07/2007 -- 0:05:05 mins
4 American idiot 2:54 15/08/2007 21:15 greenday MPE -- 0:07:59 mins
5 maroon5_maps 3:08 23/08/2014 18:40 MPEG audio fi -- 0:11:07 mins
6 ACDC - TNT (Kazzy Rock This Mash-Up) 5:24 26/05/20 -- 0:16:31 mins
7 edsheeran_dont 3:35 23/08/2014 18:40 MPEG audio -- 0:20:06 mins
8 The Buzz (Original Mix) 4:27 11/05/2014 12:02 Timm -- 0:24:33 mins
9 Preston (Original Club Mix) 6:37 26/05/2014 13:49 -- 0:31:10 mins
10 onerepublic_whentheloverunsout 3:59 23/08/2014 18: -- 0:35:09 mins
11 Vertigo 3:12 15/08/2007 20:39 U2 60 MPEG audio fil -- 0:38:21 mins
12 Original Hardcore (Radio Edit) 3:01 23/08/2014 19: -- 0:41:22 mins
13 U2 - Elevation 3:37 22/05/2007 22:22 MPEG audio -- 0:44:59 mins
14 Holiday 3:53 15/08/2007 21:15 greenday MPEG audio -- 0:48:52 mins
15 onerepublic_lookingatthestars 7:20 23/08/2014 18:5 -- 0:56:12 mins
EFFORT GUIDE
5= easy, converstion pace, ZONE2 - Starting to work just a little and you can feel your HR rise
6= moderately hard, able to talk, ZONE2+ - Working but sustainable, able to talk in full sentences
7= hard, just about able to speak, ZONE3 - Strong effort; breathing labored, but can still maintain pace for some minutes without slowing.
8= very hard, short of breath, ZONE4 - Triathlon distance race pace
9= very very hard, gasping, ZONE5 - 10k run race pace
10= max effort, flat out, ZONE5+ - about 1min of effort SPINNING Spinning (turbo, or indoor cycling) is a big calorie killer. In a session comprising warm-up, efforts including speed, endurance, climbs and intervals followed by warm-down you may expect to burn at a rate of between 600 and 1000 calories per hour. You can work as hard, or easy as you want because you are in control of the bike. Tims classes have been attended by people training for big bike races and competitions, as well as people getting back into fitness INSTRUCTOR Tim Rogers is an ex-Commonwealth Games Triathlete (2006) Top Brit in the World Coastal Rowing Champs (2010) and very experienced as a coach / trainer. Over the past 6 years he has provided over 15,000 work-outs! SESSION This playlist combines music of power, beat, volume and pace to create a session of warm-up, easy, hard and very hard efforts. EFFORT GUIDE
Zone 1 ("Warm Up") = 65-82% of AT
Zone 2 ("Fat Burning") = 82-89% of AT
Zone 3 ("Aerobic") = 89-94% of AT
Zone 4 ("Anaerobic") = 94-100% of AT
Zone 5 ("Speed/Power") = 100-106% of AT Anaerobic Threshold (AT) = The point at which the body begins to use a vast majority of anaerobic fuel (sugars or carbs) sources (rather than aerobic fuel sources) to produce energy. It occurs as a result of the energy demand increasing beyond the capacity of the individual to utilize oxygen to burn fat. The workload/heart rate at AT is the highest sustainable workload for all individuals aside from very elite athletes. - See more at: http://www.wahoofitness.com/blog/index.php/heart-rate-glossary/#sthash.iRGTl7CO.dpuf Zone 1 is a base training or Active recovery zone. Training in Zone 1 means maintaining a very low heart rate sustained for long periods of time with minimal effort or exertion. This is primarily a Long Slow Distance Training Zone (LSD). Zone 1 is great for weight loss and base building (early/pre season for athletes). Zone 2 is a building zone. It is very similar to Zone 1—but with a slightly higher heart rate. Zone 2 can sometimes be used as a training zone if the athlete is very efficient (i.e. has a high % of fat utilization) in Zone 1, and could be used as the active recovery zone for progressing athletes—as their "rest" pace between intervals. Zone 2 is also great for weight loss. Sometimes Zones 1 and 2 are interchangeable, depending on your goal. Zone 3 is a "Tempo" zone, where you can mimic racing conditions for sustaining specific paces. Training in Zone 3 generally results in higher carb usage than fat, and thus more Blood Lactate (BLA) and effort produced (BLA is the limiting factor of exercise. Once enough is produced in the body and you cannot buffer or dispel from the pulmonary system you will "bonk out"). This zone should still sustainable. Zone 4 is an "anaerobic" training zone. Anaerobic means without oxygen; however, training time spent in Zone 4 is not usually completely anaerobic. Zone 4 is the point just prior to reaching Anaerobic Threshold. Zone 4 training has very minimal Fat usage. In Zone 4, you are mostly burning carbs, and it is often used to increase buffering capacity (or tolerance) of BLA, increase AT, or increase comfort level of desired race pace. This is not a comfortable zone for training, and more effort is required to stay in this zone. The top end of Zone 4 is a challenge to maintain for runners and slightly easier for cyclists due to "non-weight bearing" training. Zone 5 is a fully anaerobic zone, meaning you are training above your AT and utilizing NO oxygen for energy production. In Zone 5, you are only burning carbs, and 0% fat. Usually, brief duration interval training is done in this zone, and the effort required to sustain this zone is an "all out" 90-100% effort. Zone 5 is used for athletes mostly to increase buffering capacity of BLA and strength (Hill/Stair repeats, track intervals), and to increase or maximize their VO2 uptake (i.e. get more oxygen into the lungs for use in lower zones after the training effect takes place, which is minimally 21 days). Someone seeking weight loss should never be in Zone 5. (c)opyright TimHJRogers Twitter @timhjrogers Email TimHJRogers@Hougue.Com Web www.Hougue.com See also https://soundcloud.com/timhjrogers or http://www.swimbikerunparty.blogspot.com/
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