So I’m back at one of your 16 week programs for a race in June and I’ve got a question regarding HR zones during cross-training.

On a cross-training day in your program it typically states to stay in HR Z1-2, sometimes some tempo or light interval work into zone 3.  Are those HR zones that you are speaking of the same numbers that were derived from my personal paddleboard AT test?  As you have clearly pointed out in the past, there is a drastic difference in AT from activity to activity.  Should I tailor my cross-training HR zones to the specific activity?

Benjamin, whereabouts unknown

Bejnamin – great questions. Here goes.

1. As you mentioned in your question, there can be a HUGE different between your SUP and prone paddling, cycling, and running lactate threshold level. Although there is no quick conversion here are some guidelines regarding conversions you can try: http://www.ridingbumps.com/ 2014/01/11/how-do-i-convert- my-running-lactic-acid- threshold-to-sup/
2. For most paddlers they will either stop there or use their perceived effort to gauge their cross training activity. This is actually our recommendation for most paddlers. Too much, science can get in the way of training too. Listening to your body is as important as following numbers. Doing this during your cross training workouts is a great place to start.
3. All of that said, some paddlers want to get everything dialed in. That is good too. We know of more than a few paddlers that go to the lab and get their running LT measured. In the lab, researchers will put you on a treadmill and take periodic blood samples to measure the lactate accumulation in your blood. This test it the gold standard. The only problem is that it is invasive and expensive.
4. If spending more money and getting poked by a dude in a lab coat is not what you are looking for you can estimate your running and cycling LT at home. These methods are estimates but are sufficient to get you in the ballpark for your cross training workouts. Here is how we do it:
   • To estimate your running LT at home:  You will be using your heart rate and your rate of perceived exertion (check out page 36 in the Riding Bumps book) for more information on RPE and the Borg scale. You will be dong a graded exercise test. This is best performed with someone in the room recording your information:
     • Put on you heart rate strap and get on a treadmill.
     • Set the treadmill at a 2-3 degree incline
     • Start running at 4.5 mph and get a good warmup
     • Increase the speed 0.3 mph every 90 seconds.
     • Take note of your heart rate after every 90 second increase and note your RPE as easy, moderate, somewhat hard, hard, very hard, max
     • your LT will be at your heart rate between when you feel you are going HARD to VERY HARD
   • To estimate your cycling LT at home: You will be following a similar procedure
     • Get on a stationary bike that estimates your speed and pedal at 10 mph and get a good warmup. Be sure to set the “effort” or “resistance” on your trainer so you are not pedaling too easy or too hard. You are going to increase the effort and you do not want to “spin out” at the end of the effort before you can appropriately tax your heart
     • Increase your speed 1.5 mph every 90 seconds. Keep going until you max out.
       • An alternate method if your bike estimates your power output (watts) is to increase the effort by 25 watts every 90 seconds
     • Take note of your heart rate after every 90 second increase and note your RPE as easy, moderate, somewhat hard, hard, very hard, max
     • your LT will be at your heart rate between when you feel you are going HARD to VERY HARD
5. When we say that a workout is performed at heart rate zone 1-2 but you are doing a lactate threshold test, you should do your LT test as directed but the rest of the workout is done at heart rate zone 1-2.

Roch