TT030: Intensity Factor, Ironman Boulder History, More Heat Acclimation

1. Vibram Five Finger Shoes

2. Intensity factor for different distances

If you use a power meter and know your functional threshold power (FTP), you can use the following intensity factor guide for your racing.  An intensity factor of .70 means your should be racing at 70% of your FTP.   These numbers are taken from Joe Friel's Power Meter Handbook page 73.

Ironman age group .60-.70
Ironman elite .70-.79
Half ironman age group .70-.79
Half ironman elite .80-.89
Olympic and sprint triathlon .90-1.04

3. How to train on a tight schedule.

4. Heat Acclimation

From Journal of Applied Physiology in October of 2010.  Twelve trained cyclist were studied vs a control group of 8 cyclist.  They underwent VO2 max and lactate threshold tests before and after the 10 day study.

The test group completed 10 cycling workouts at 40 Celsius/104 Farenheit totaling 1.5 hours. The test group trained at 13 Celsius/55 Farenheit because this is thought to be optimum for aerobic performance.

After the 10 day trial trial the test group improved VO2 max by 5% in cool conditions and by 8% in hot conditions.  Time trialing performance improved by 6% in cool conditions and by 8% in hot conditions.  Power output increased by 5%.  Plasma volume increased by 6.5%.  The control group had no change in any of the measurements.

The group came from the same cycling team and training. The study is listed here.

A method for heat acclimation 

5. Andrew Starykowicz Update

Andrew is the only pro triathlete featured on the show so far. His episode, number 19, has been very popular.  You can stay updated on his racing at his website -http://www.andrewstarykowicz.com

6. History of Ironman Boulder

I was unofficially the assistant race director for the first ever ironman distance race in Boulder in 2001.  It was the Zoot Sports 5430 Triathlon.  It eventually became a half ironman, was sold to Barry Siff, then purchased by Ironman, and in 2014 they recreated the Ironman.

Here is an interview with the first men's winner, Dennis Meeker.  http://duathlon.com/articles/1223/

In the podcast I noted that I wasn't exactly sure of the origin of the name, other than knowing it related to an altitude.  A little research shows 5430 is listed as the official altitude of Boulder.  There are city signs in Boulder that list a different altitude.