SEO Content appears the first in source code and on the very bottom of page. Its placement depends on Module.

1. Edit it in CMS "SEO Content" Content Area on normal CMS pages.

2. E-commerce categories have it in "SEO ("SEO Content")" section.

3. E-commerce Product is editable in "SEO Data (Content)" section.

There is default one that is in /styles/master1/c/ folder. If you want to replace it, just upload image with "caption-sub.jpg" name to the folder. Size should be 1920 x 320 pixels (6:1)

You can use Caption Image field in CMS to replace it on specific pages.

Or upload Category Image on category pages.

1. CMS - "Header" field

2. Ecommerce Category - category name

3. Ecommerce Product - product name

4. Blog list - blog name

5. Blog post - post name

6. News/Events item - news/events name

Subtitle

Blog and News/Events module also contain subtitle that is pushed automatically from modules

Ask Angela: Should I train with heart rate, power, or just go by feel?

Do I use heart rate or power, pace, or just go by feel?

This is often a question I get ask an professional athlete and coach. In training, what parameters do I use? Which are best?  

In triathlon, we have the ability to look at power on the bike and pace in the pool and run. More and more information is available to us now (more than ever) through our watches, GPS units, bike sensors, etc. The instant feedback provides you with accurate data for each workout on your pace, power and energy outputs. So… what is best to use?

There are many philosophies on how to train. Personally, I’m a huge advocate for creating a sound base of training using heart-rate as your guide. Once a solid aerobic base is established, moving toward pace/power, and going by feel help maximize your performance come race day. 

Power provides instant feedback on the work you’re doing on a bike. Using power on the bike is similar to using pace on the run and in the swim. What it doesn’t tell you is how much effort it takes for you to give that specific output or pace. 

For example, let’s say you have 2 x 20 minutes at 200 watts for a workout.  What does this really do to your system? Was it a moderate effort or did it leave you with nothing left in the tank? How does this reflect over time in a training progression and how do you know if you’re improving with just knowing pace/power?

There are so many factors that come in to play - heat, humidity, wind, how much caffeine you’ve taken, nutrition, sleep patterns - ANY stress that you encounter will affect your workout. Simply looking at a power or pace doesn’t take this into account and could lead to injury.

The most accurate way to know if you’re improving is by heart rate and seeing the difference in pace/power output at that specific heart rate. Heart rate takes in account all factors - it’s your body at work! Perceived effort only takes in account how you feel that given day, which can be subjective and vary wildly based on mood and other non-physical factors. Using heart rate allows you to fine tune your effort level. When your pace or power is improving at a set heart it’s simple, you’re getting fitter!

If you train the right way and use heart rate parameters to achieve a specific fitness (i.e. aerobic base) you’ll see that improvement that much faster.  Basically, you’re allowing your physiology to catch up to your pace/power output for a period of output.  Lower heart rate at higher paces/power = more efficient and faster athlete. 

So what does this mean? Patient and consistency is your friend.  Use power/pace to gauge your progress not your workout. Once you do find that you’ve plateaued and/or built a solid base of aerobic fitness (solid output/pace at a specific aerobic heart-rate and you have been finding it difficult to see continue improvement), this is when I recommend using power/pace in your workouts at a higher pace/output in short intervals.  From there, use your heart-rate data and aerobic efforts as a gauge to measure your fitness. If at a given heart-rate, with the increased speed workouts/intervals you’re not finding improvements, you may need to go back to more aerobic output, provide yourself with some rest and/or evaluate other stressors in your life. 

In short, heart-rate typically trumps all but everyone will need to find their own balance of the right parameters to use in training.

Learn more about training with Angela and the IRACELIKEAGIRL team.

Your Company Name
Blog

Comments

Newsletter

Subscribe to the I Race Like a Girl mailing list to receive updates on new arrivals, special offers and other discount information.

http://www.addthis.com/

login: naethduncan@gmail.com

password: ****