DLake Creates

Showing Serious Endurance Athletes

Click To Learn

DLake Creates

How To Perform Better

Click To Learn

DLake Creates

As They Age

Click To Learn

DLake Creates

Look

dlakecreates

I show serious endurance athletes how to perform better as they age
Documenting my best 5k run 🏃‍♀️🏃🏾‍♂️
Click👇🏾to learn!

On Looking 👀 For Help --- The self part is most

On Looking 👀 For Help --- The self part is most important. We count on people too much to get us through shit. We look 👀 left, right, down & UP for help. If you can build yourself on your own, you can build accountability in yourself. ⁠⁠
⁠⁠.
It’s not about being selfish. I’m trying to create a better me so hopefully, the people who are hearing this are taking it the right way can say, “I can run a mile.”⁠⁠
⁠⁠.
It ain’t about running 205 miles at once. That shit doesn’t matter. I want you to see how far you can go and that’s all it’s about, yourself and that’s where it all comes from. (Modified from @davidgoggins )⁠⁠
⁠⁠.
#5ktraining #halfmarathontraining #Enudrancetraining #Endurancerunning #Runningtips #runtraining #runlifestyle #blackenduranceathlete #blackmenrun #blkrunners #davidgoggins

"At high tide fish eat ants. At low tide ants eat

"At high tide fish eat ants. At low tide ants eat fish.”🐠 🐜⁠⁠
⁠⁠.
Wherever you are in life, remember you will always get to the other side (good or bad). Be present on the ride/run/swim/journey/walk, etc.
⁠⁠.
.
.
.
.
.
.
.
#blackmenrun #endurancerunning #halfmarathontraining #ultrarunning #trailrunning #Runtraining #blkrunners #runlifestyle #blackrunnersconnection

🕹 The middle gear in training and life is the r

🕹 The middle gear in training and life is the right gear
.
🏃🏾‍♂️”IF EASY IS 60%, STEADY IS 70%. YOU SHOULD BE ABLE TO HOLD A CONVERSATION AT THIS PACE. - Anna Harding - the running channel (YouTube)
.
😤"FIND THE MIDDLE AREA WHERE YOU STRESS YOURSELF ENOUGH FOR GAINS, BUT CAN COME BACK FRESH THE NEXT DAY, WEEK, MONTH AND YEAR."
.
🐢"Slow it down: in training, work, and even relationships. Find your Too Much and too little limits - that sweet spot is the perfect gear."
.
📲 Click link in bio to learn more or search "DLake Creates Find" in your favorite podcast player
.
.
.
.
.
.
.
.
#blackmenrun #blacktriathlete #blkrunners #MarathonTraining #HalfMarathonTraining #5KTraining #5krunner #10krunner #10ktraining #RunTraining #RunningTips #runningpodcast #sydneyrunning #runsydney #runner #running #runningthoughts #dlakedeliberates #maffetone #maffetonemethod

This 1% gain from “work” can be found in endur

This 1% gain from “work” can be found in endurance sports, fitness, rest/recovery, mental health, career, personal growth, relationship communication, etc. ⁠⁠ because... it’s all the same!
⁠⁠.
.
.
.
.
#1percentbettereveryday #onepercentbetter #Mindfullife #Runningtips #5ktraining #Runninglifestyles #Runtraining #halfmarathontraining #Enudrancetraining #RunMotivation #5krunner #habits #slowgrowth #slowgains #consistency #runningmotivation #runmotivation

Studies have shown that riding a bicycle every day

Studies have shown that riding a bicycle every day makes you better than the general population. ⁠😬 🚴🏽⁠
⁠.
.
.
.
.
#cyclingjokes #cyclinglifestyle #sydneycycling #cycling #bikesarefun #runbikerun #blacktriathlete #blackcyclist #blackcyclistnetwork #CycleCommute #cyclinglifestyle #CarisOver

💔 Simplifying Heart Rate training down to 3 sim

💔 Simplifying Heart Rate training down to 3 simple zones is the best way to approach your run/cycling/triathlon training.
.
[Repost by @run.nrg aka Mike Trees]
.
Heart Rate Training is a combination of physiology and practicality, according to Stephen Seiler, a world leading sports physiologist.
.
In the attached photos you can see that he simplifies a traditional 5 zone HR model into just 3 zones, and suggests for youths and recreational athletes these are probably enough. I agree.
.
Most Athletes’s don’t understand HR training enough and would be better off sticking to just 3 zones !
.
If you are more experienced and understand your training and the science more then you coulld progress to a 5 zone model.
.
The important take away is that HR data rules are generalizations that work well at the group level, however you need to measure your own data if you want HR training to work for you.

Warning 1

220-age is a good generalisation

But could be a long way off your actual Max HR

Advice:

Measure your Max HR at least once a year

Warning 2

The zones are based on blood lactate levels, taken from group samples, there will be big variations in individual runners depending on their efficiency .

What this means ?

Heart rate training is as much an art as it is a science.

Either learn and understand how to interpret your own HR data or work with a personal coach who knows you and can help you.

3 zones explained.

Zone 1 ( to 2mmol lactate )

Fat burning zone, easy aerobic training ( <80 %MHR)

Zone2 (2-4mmol lactate ) Moderate Aerobic training zone. Usually a pace you can maintain up to 30mins. (<87%MHR)

Zone 3( >4mmol lactate )

Anaerobic zone. Very hard, intense training. (>87%MHR)

If this is all too confusing, you could follow my training plans, which I have based on perceived effort and running pace, which is also a very effective way to prepare for a race.
.
📻 For more info Please click the link in bio or search “DLake creates mike trees” in your fav podcast player

Load More... Follow on Instagram