Triathlon swimming made easy by Terry Laughlin

Author:Terry Laughlin
Language: eng
Format: epub
Publisher: Total Immersion, Inc.

The TI/RPE Scale

Swedish physiologist Dr. Gunnar Borg developed a scale of training intensities to help cardiac-rehab patients monitor the intensity of their exercise. This scale, known as Rate of Perceived Exertion (RPE), has proven effective for athletes as well. Though various versions of his scale have 10 to 20 levels, I find that for most athletes, six divisions allow you to cut it as finely as you need. Here is the Total Immersion RPE Scale, which assigns a number between one and six to your perception of how hard you are working, as well as what your Tl-training emphasis will be:

1. Literally effortless. Super slow. Very examined. Best for learning new skills. Approximately 50% of Maximum Heart Rate.

2. Warmup/warmdown speed. Easy and slow. Good for recovery/restoration... and for imprinting good stroke habits. 60% of MHR.

3. Cruise speed. A level of effort you could maintain for a set of 20 to 30 minutes in training or perhaps up to 2.4 miles in an Ironman race if your stroke efficiency is well developed. If you were running, this would be called "conversational pace".. .though your sentences might be brief. Only a moderate challenge to maintain SL and fluency. A good level for swim-leg race rehearsal. 70% of MHR.

4. Brisk. Moderately hard. You could maintain this effort level for repeats of 100 to 200 yards in training, for a sprint distance swim leg, or for occasional bursts — say, to pass someone — in a 1-kilometer or longer swim leg. But you need to concentrate to avoid struggle. A more important training pace for swim-only races than for tri-swim races. 80% of MHR.

5. Fast. Working hard enough to become breathless and to experience a degree of discomfort. Requires intense concentration to maintain good form. An advanced swimmer might work this hard while swimming 25s or 50s or well-rested 100s in training, but few triathletes would ever swim this hard in a race. On the other hand, if you do Masters swimming (200 to 500 yards), you could find yourself racing at this level. 90% of MHR.

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