Welcome to the May 29th, 2001 edition of The Heart Zones e-Newsletter

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In this issue:

1. Multi-sport Training Just For Women

2. Heart Zones Training Dates

3. Racing Season Begins

4. ZONEware – Training Software

5. Beautify this Newsletter!

Also...

6. The Heart Rate Monitor Book for Cyclists

7. Tips for Masters Athletes

8. In his own words – How Fat Loss is Working for Joe

9. Suit up for summer with a Heart Monitor!

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1. For Women: The only triathlon training book on the market written specifically for women. For beginner and competitive Triathletes, "Triathlons for Women" gives you training techniques, tips, resources, motivation, and education presented in a user-friendly, anecdotal style that will aid and inspire. This completely updated third edition includes new chapters on transition training and equipment, plus more sample training plans. A great gift for yourself – or perhaps someone special that you would like to help into the sport. http://www.heartzone.com

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2. Mark your calendar – Heart Zones Training Dates

To get up to date with the latest findings on the best way to train with your heart rate monitor, whether you are an elite athlete or a ‘rookie’ who just wants to get in shape in the least available time, you need to schedule a Heart Zones Training day into your year-planner. Don’t miss out on information that can help you achieve your full potential. Mark your calendar today!

August 10, 2002 in Austin, Texas REGISTER

September 21, 2002 in Denver, Colorado

October 4-6 2002 in Seattle, Washington – SPECIAL

****Heart Zones Fitness Conference****

November 16, 2002 in Boston, Massachusetts

December 7, 2002 in Dallas, Texas

For more information as it emerges, go to www.HeartZones.com

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3. Gear Up and Get Ready for the Season:

We are just on the heels of summer and for those who compete in triathlon, the season has begun. Whether you are a novice or experienced triathlete, following some basic tips each time you compete will bring your race day experience to a routine.

First, most events have a race meeting. This meeting is very important for getting familiar with what is going to happen on race day. Plus there will be veteran triathletes around who can answer any questions about rules, course layout and logistics. Make the time to attend that meeting.

Next, get familiar with each segment of the course. Visit the swim course, making note of where you enter and exit. What does the ground looks like? Will you need inexpensive shoes that you can dump just prior to your wave start? If you are able, get into your wetsuit and become familiar with the water. It is very important to see if you are comfortable with the water temperature, waves, seals that may come up and check you out while you swim, or kelp that pulls on you as you glide over it. Every time you can get into open water and swim the more relaxed you will be on race day when there are 200 athletes starting around you. For the bike course, spend some time on the course with your bike so you can get a better feel for the road, corners and the direction of the course. On race day it is important to keep your head up and ride a straight line because there will be people riding all around you. For the run course, go out and jog 10 minutes. Then bike or drive the rest noting where pit stops may be, where shading is (or not) along the course, and where might be a good spot for your friends and family to place themselves to cheer you on!

Next, go over all your equipment and visualize what you will be using at each transition. Don’t rely on remembering articles that you may still be using – make a list of what you need to bring to complete each segment of the event. Even the most organized person can forget running shoes because they were wearing them before they packed their gear up and forgot them because they wore transition shoes to the start of the course.

Finally, remember to congratulate and honor yourself for the hard work you put in to get you to the starting line. Whether you are competing with the clock or simply want to finish, remember that you have reached a goal that you set for yourself.

After the event, take some time to make notations about what you may have missed or things that you noticed others do that you want to try next time. Go over your training logbook and assess your training and begin to make decisions about what you would like to do next. If you are not keeping a logbook – you should! A logbook is an excellent resource that YOU author about your training volume and conditions that arise during your training. Take a look at the training logs available to you from Sally Edwards at http://www.heartzone.com/

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4. New Training Software: Get a FREE CD sampler of ZONEware for cyclists, created by Jessica Menendez, Sally Edwards and P.C. Coach when you purchase the second edition of The Heart Rate Monitor Book for Cyclists by Sally Reed and Sally Edwards.

ZONEware is a PC-only compatible program that provides training workouts, a calendar system, tracks time in zone, and heart zone training points.

Finally – training software that is consistent with Heart Zones Training methodology! For more information on ZONEware for Cyclists and other training programs contact jessica.menendez@heartzone.com

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5. We would like to send this newsletter to you in a more attractive format. The new format includes live links to sites on the internet, pictures, color, and more attractive text formatting. In short, it is easier and more fun to read!

If you want this more jazzy format, reply to this email with "HTML" in the subject line, and we will change your record in our database. We will only send in HTML format if you ask us to however, since some people don't want or can't receive email in html format.

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6. More Heart-Healthy Ways to Reach Your Fitness Goals! Premier fitness experts Sally Edwards and Sally Reed have completely revised and updated their popular guide to Heart Rate Monitor Training for Cyclists. Whether you are a beginner, intermediate, or advanced cyclist – this book will help you get fitter, healthier, and perform your best on every ride. This second edition includes new workouts, plus new charts and tables that clearly illustrate each workout in a larger, easy-to-use 7” x 10” size. Available at http://www.heartzone.com/

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7. Fighting the physical effects of aging: The gradual loss of muscle mass and strength is an effect of aging. However, a sensible strength-training program can dramatically slow this process and aid in preventing injury. Loss of flexibility is also a natural effect of aging that be counteracted through a program of daily stretching. Consider trying yoga or a Pilates program – many of these programs have become sport specific to help athletes from all sports train to be more flexible for their chosen sport. Train smarter - use the knowledge you have developed training in a particular sport to train more efficiently. You know that training with your heart rate monitor keeps you on track and gives you continuous feedback about how your body is responding to your training. Resting more and recovery is important.

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8. Joe’s Story About using Heart Zone Training:

After a neighbor of mine was sent to the emergency room with signs of having a heart attack about 2 months ago, this motivated me to action. I didn't want the lack of activity in my life and my being overweight to land me in the same position. I had heard about "zone" training from some friends at work several years back and decided to investigate further. I did a search on the web and ran across "Training with 5 Exercise Heart Rate Zones" by Sally Edwards. It was a clear and concise explanation of the principles of zone training. I decided to take the plunge and spring for a heart rate monitor -- one that allowed me to set a target zone and alarms for below and above zone.

I also ordered Sally's book "Heart Zone Training" from Amazon.com. I read the book in two days when it arrived and found it to offer practical and useful advice for a novice, out-of-shape, middle-aged guy like me. I calculated my max heart rate from a step test to be 182. From the 182 I calculated all my zones. My first experience with a heart-rate monitor was a bike ride on May 22. I set my monitor for zone 2, the "fat burning zone" which for me is 109 - 127 and went for a spin. The first thing I noticed is how "easy" it was to jump up into zone 2. I ran the next day and noticed that in the past I was running too hard. This time, with the monitor, I would have to slow it down considerably to stay in zone -- sometimes almost to a walk. In the end, I felt I could have gone much further and actually felt quite good - not totally exhausted and drained as in the past.

In the past month or so, I have lost about 4 to 5 pounds - but the thing that has made the most impression on me is that my clothes feel not so tight around the waist anymore. I still look about the same but I FEEL differently - more fit somehow. I am gaining muscle at the same time as I am losing flab. I try and get in between 5 or 6 workouts a week, taking 1 or 2 rest days, depending on how tired I feel. My runs are very slow jogs and my bike rides are steady and slow-paced. I am feeling good about myself and my new regimen. I am eager in the morning to do my training sessions because they don't hurt me or exhaust me as in previous attempts to lose weight. I am 44 years old, with two young children, ages 3 and 6 and I am determined to be in this for the long haul. In 6 months or a year I plan on taking on my first sprint triathlon as a personal goal. I promised my wife, when I slim down, I'll buy a tux and take her out for a night at the opera. I am looking forward to this.

Interested in the book? Go to http://www.heartzone.com

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9. Catch the summer beat and get into a heart monitor! Take the time this summer to work a sensible training plan and do it with a heart rate monitor. It is the most important piece of training equipment you need to own. Go to http://www.heartmonitors.com to review the many styles available. Not sure which one to get? Email Jessica and she can help guide you on what monitor may suit your needs. jessica.menendez@heartzone.com

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The Heart Zones e-Newsletter is a Heart Zones publication

Publisher: Sally Edwards

Editor in Chief: Jessica Menendez

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