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It's long... The Long Runs are longer :)




Counting down the weeks - A Big week ahead - Lots of races and a long run :) The weather looking to throw some curve balls !!


  • Intro Song -  Children - Robert Myers 

  • Welcome to Beve with Benn Episode 56

  • Beer of choice?  -  The Backpacker Ale, Hazy Pale - Colab - Mountain Culture / Stone & Wood

  • What happened last week and what's up this week


Segments


  • Training Talks - Ned’s 160k pausing watch and claiming 4:58 pace

  • Weekly training review - Strava - Training Peaks

  • Upcoming Sessions

  • Athlete Interview - 

  • Upcoming Races - Ridgey Didge Trail / Jabalani Challenge

  • Running Experiences (Blue Mountains Run)

  • Socials - 3 Day Bender in the Blue Mountains

  • Coaches Corner & COMPLAINTS - What is better a HRM or STRYD Power Meter

  • Athletes Questions -  Using a Power Meter for your Training 

  • QF’s with Benn - Rory Wilson

  • Outro Song - The Editors - Papillon


TRAINING TALK

  • Last week's training sessions (Strava)

  • Strava Leaderboard

  • Training Peaks - SNL Group 

UPCOMING SESSIONS

  • Next week's Sessions

  • Refer Training Peaks

  • Sunday Long Run - Bouddi Coastal Run + Blue Mountains


RACE RESULTS

  • Sydney Trail Marathon - Joe Mitchell - 4:10 



RACING CALENDAR 


2024


  • 30/3 Sydney Trail Marathon

  • 6/4 Jabulani Challenge

  • 6/4 Ridge Didge Trail Run

  • 7/4 Canberra Marathon

  • 7/4 Hill 2 Harbour

  • 21/4 Newy Marathon

  • 16-18/5 UltraTrail Australia


ATHLETE INTERVIEW - 

Joe Mitchell - Sydney Trail Marathon

What shoes - I wore my old as Olympus 5's that have well over 1500k's on the soles.. and they went straight in the bin when I finished..


What went well..

Pre race fueling and hydration, moved up the hills well, my downhill running has always been pretty average, so I tried to more downhill with a little more intent and I didn't fall so was happy with that..


What went bad-

I was moving well and left the 21km aid station for another lap, I put my head down, zoned out, had no thoughts and just listened to the crunch of gravel, however, I reached 30km and started a small climb, got lead legs instantly and got a huge cramp in my right leg from groin to knee, I went for some salt and realised my bottles were still full from the 21km aid station, I was running in the sun and was dripping sweat.. I forgot to drink water what a rookie move!!


And overcoming that I got lmnt salt packets into me, and a tailwind.. finished both bottles as I was only 200m from the next aid station, got some more good and water and had to manage my fluids and pace for the remaining 12km to keep the cramps away..

Best part of the event - when I finished I was told I won best looking race kit..

I wore a bright pink button up party shirt with galas all over it


I celebrated with a couple of mountain culture beers, keta told me to say that I liked the ones she picked better then yours Ben...


What's next..

Hill to harbour next weekend then UTA 100km



RUNNING EXPERIENCES


  • Sunday - 14th April - Bouddi Coastal Run

  • Blue Mountains - 21st April (4 weeks from event)

  • TRAINING PEAKS


SOCIALS

  • Sunday Runs - All welcome

  • Sunday Runs - Wakefield


COACHES CORNER & COMPLAINTS - What is better a HRM or STRYD POWER METER

Whether a Stryd power meter is "better" than a heart rate monitor depends on your specific training goals, preferences, and how you plan to use the data. Both Stryd and heart rate monitors provide valuable information, but they measure different aspects of your physiology. Here are some considerations:

Stryd Power Meter:

  • Objective Measurement:

  • Power meters measure the actual work you're doing while running. Stryd calculates power by considering factors like pace, incline, and wind. This offers a direct and objective measure of your running effort.

  • Immediate Feedback:

  • Power data is instantaneous, providing real-time feedback on your effort. This can be useful for pacing, especially in races or interval training.

  • Consistency Across Conditions:

  • Power is less affected by external factors like temperature or hydration compared to heart rate, making it a more consistent metric.

  • Training Zones Based on Effort:

  • Power allows for setting training zones based on your physiological effort, independent of external conditions.

Heart Rate Monitor:

  • Indication of Physiological Stress:

  • Heart rate reflects the physiological stress on your cardiovascular system. It's affected by factors like fatigue, dehydration, and external stressors.

  • Long-term Trends:

  • Heart rate data can help identify trends in your fitness and fatigue over time. Elevated heart rate during a run might indicate fatigue or overtraining.

  • Low-Cost Option:

  • Heart rate monitors are generally more affordable than power meters, making them accessible for a broader range of runners.

  • Useful for Recovery:

  • Heart rate data can be useful for monitoring recovery and ensuring that you're not pushing too hard on easy or recovery days.

Considerations:

  • Combining Both:

  • Many athletes find value in using both power and heart rate data. Combining these metrics provides a more comprehensive view of your training and performance.

  • Training Goals:

  • Consider your specific training goals. If you're focused on precise pacing and want immediate feedback on your effort, a power meter might be more beneficial. If you're more interested in overall cardiovascular stress and recovery, a heart rate monitor could be sufficient.

  • Personal Preference:

  • Some runners simply prefer one type of data over the other. Personal preferences play a significant role in choosing between a power meter and a heart rate monitor.

Ultimately, the choice between a Stryd power meter and a heart rate monitor depends on your individual needs and how you plan to use the data. Many runners find success in using both to gain a comprehensive understanding of their training and performance.



ATHLETES QUESTIONS - Training with a Power Meter

Using a running power meter can provide valuable insights into your running performance and help you optimize your training. Here's a general guide on how to use a running power meter:

  • Install and Calibrate:

  • Ensure that the power meter is properly installed on your running shoes or any other compatible location.

  • Follow the manufacturer's instructions for calibration. Calibration helps ensure accurate power readings.

  • Connect to a Device:

  • Most running power meters can connect to a variety of devices, such as GPS watches, smartphones, or fitness apps.

  • Pair your power meter with your device using Bluetooth or ANT+ connectivity, depending on the compatibility of your devices.

  • Understand Power Metrics:

  • Familiarize yourself with the different power metrics provided by your running power meter. Common metrics include:

  • Instantaneous Power: Power output at any given moment.

  • Average Power: Average power over a specific time period.

  • Normalized Power (NP): An estimate of the power you could have maintained for the same physiological cost if your power output was constant.

  • Intensity Factor (IF): The ratio of your normalized power to your functional threshold power (FTP).

  • Determine Functional Threshold Power (FTP):

  • FTP is the maximum power you can sustain for an hour. You can determine it through a specific test or use estimates.

  • Some power meters have built-in features or tests to help you determine your FTP.

  • Set Training Zones:

  • Once you know your FTP, you can set training zones based on a percentage of your FTP.

  • Training zones help you structure your workouts for different intensities, targeting specific physiological adaptations.

  • Analyze and Interpret Data:

  • After your runs, review the data provided by the power meter. Look for trends, peak power, and any inconsistencies.

  • Analyze how power output relates to other metrics like heart rate, pace, and terrain.

  • Incorporate into Training:

  • Adjust your training based on the insights gained from the power data. Use it to optimize your workouts, monitor fatigue, and track improvements.

  • Combine with Other Metrics:

  • Consider integrating power data with other metrics like heart rate, pace, and cadence for a more comprehensive view of your performance.

  • Practice and Learn:

  • Like any tool, practice using your running power meter to become familiar with its readings and how they correlate with your perceived effort.

  • Stay Informed:

  • Keep yourself updated with any firmware or software updates for your power meter, as these may bring improvements or new features.

Remember that running power meters can be a valuable tool, but it's essential to combine the data with your own knowledge of your body and training principles for the most effective use.



QF’s WITH BENN (quick facts) Rory Wilson



• Favourite Race

Would have to say the city to surf because it’s hell fun the whole way. 


Experience?

• Favourite race distance?

I’m kinda only new to this and have only done a 5k,14k twice,15k twice, A half marra and a 50ker so Im going to say the 14ker but that will change. 


• Race you want to do? 

About to attend the UTA100 and hopefully I succeed, then I wanna try for a 3hr marathon.  


• Best Learning and Running / Training Tip? 

Just get out there and have a bloody go. 


• Favourite Running Shoes?

EASY Mizuno wave rebellion pros. 


• Favourite Session of the Week?

I was loving my intervals and fast runs.


• Holiday Destination you want to travel to? 

At the moment haven’t really got anything planned or wanting to go away soon. I’ll keep ya posted. 


• Fun Fact / Something about you? 

I’m easily the loudest person you’ll ever meet.



Thanks for joining me @ Beve with Benn. Stay tuned for updates. Post your questions and updates on racing


Stroke No Limits Coaching - stick to the mantra of my 3 D’s #desire #determination #discipline




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