Analysis of swim performance in long race, review of LT pace, speed zone

ロングレースにおけるスイム結果の詳細は、【2018年五島長崎国際トライアスロン大会】スイム編に記載しています。

Actually, I thought that swim performance might have gradually increased while training, but until the day of the race LT pace: 2:07 setting (1000mTT) I set the speed zone and heart rate zone as LTHR 142 It was.

However, in the long race, I swam in the long race 3800m with this LT pace and average HR, and there was some margin.

That means these values are not threshold .
The base of Swim performance is clearly rising.

Therefore, I will reset the LT pace and LTHR.

Calculate CSS

I calculate it here.
Swim LT pace: How to determine CSS (Critical Swim Speed)

CSS–1:57

<Coquelin Swim Speed Zone>
Warm up Zone 89-90% 2:11-2:10
Grey Zone 91% 2:09
Endurance Zone 92-94% 2:07-2:04
Tempo Zone 95-98% 2:03-1:59
Threshold Zone 99-106% 1:58-1:50
Supra threshold 106-119% 1:50-1:38
All Out Effort 120% and over 1:38>

Confirm LT pace and speed zone from results of 1000 mTT

One day, it was 20:06 when warming up the first 400 m and setting it to 1000 mTT as it is fine.
(It is a pity that I did not wear a heart rate sensor, I do not know how much the difference between the first half and the last half is.

If I can swim at 20:00 with a little overvaluation, 2:00 will be the threshold pace.

In this way CSS will be three seconds faster.

From the result of 1,000mTT, determination of the speed zone

This zone has the same result in people with 1000 mTT 19:27 – 20:06.
(The table is from Triathlon Training Bible P.94 Table 4-1 excerpt from the left Zone 1, 2, 3, 4, 5a, 5b, 5c)

Confirmation of pace zone of long race

Long race -2: The pace of 2:06/100m corresponds to the Endurance Zone according to Coquelin’s zone.

<Coquelin Swim Speed Zone>
Warm up Zone 89-90% 2:11-2:10
Grey Zone 91% 2:09
Endurance Zone 92-94% 2:07-2:04
Tempo Zone 95-98% 2:03-1:59
Threshold Zone 99-106% 1:58-1:50
Supra threshold 106-119% 1:50-1:38
All Out Effort 120% and over 1:38>

In the zone of Joe Friel, it will be equivalent to zone 4.

Conversely, the pace of 2:06/100m is;

In order to become zone 3, 1000 mTT is 18:49 – 19:26 -> 1:53 – 1:57 pace
In order to become zone 3, 1000 mTT is 18:13 – 18:48 -> 1:53 – 1:50 pace
In order to become zone 2, 1000 mTT is 17:39 – 18:12 -> 1:46 – 1:49 pace

It will be necessary to have the swimming ability of.

As expected, I do not think I can swim 1000m 1:46-1:49 pace at the current level.

Perhaps you can get caught up in 1:53 – 1:57, or 1:53 – 1:50 pace.

If it is 1,000 mTT 20:06 carried out with warming up included, I will feel it will come out when I start measuring after firmly warming up.

Then,

Set 1000 mTT to 18:13-18:48 -> 1:53 – 1:50 pace zone .

The difference between the speed zones of Coquelin and Joe Friel

As the figure seems easier to understand, I drew a picture.

The boundary of each zone, Joe Friel matches my feeling.

Swim heart rate data

This is too low.

At 1000mTT, I was not wearing a heart rate sensor. …
Results of searching for zone 5b to be about 160 so that zone 3 becomes 142 · · ·

It seems that pace and heart rate are roughly in agreement, so I will set this up.

Setting of FT pace for IF calculation

Swim is important in sTSS calculation because IF works with cube.

Current candidate
1. 1000 TT … … 2:00
2. CSS … 1:57
3. Back calculation from Joe Friel zone … 1:53 </ strong>

I think that setting CSS to FT pace is the most reasonable.

1 contains WarmingUP, and 3 has too much prospects.

In 2, I feel it will be a bit faster, but the achievement and the state of the outcome are nearly the most powerful.

FT pace = CSS = 1:57

Confirmation of numerical change of sTSS

(117 / 127) ^ 3 = 0.782
In other words, 22% TSS will drop.

It will be harder for CTL to rise.

Specifically, when you train for 30 minutes at an average pace of 2:00,

The previous sTSS is 100 x 0.5 x (127 / 120) ^ 3 = 59
Review sTSS 100 x 0.5 x (117 / 120) ^ 3 = 46

59 x 0.782 = 46

Conclusion

FT pace for IF calculation adopts CSS and it is 1:57 .

By doing this, if you do training at the same pace as before, sTSS will drop by 22%.
In other words, fatigue is less likely to accumulate, and at the same time, swim performance is shifted in a direction difficult to rise.

I will train with proper strength and I will try to measure CSS as appropriate.

ZONE settings


See you soon!

コメントを残す

メールアドレスが公開されることはありません。 * が付いている欄は必須項目です