Getting fitter is about balancing training stress with recovery. Far to many athletes believe training volume should be limited by the risk of injury and rarely consider the recovery cycles required for the body to compensate which make us stronger and fitter. The primary recovery is through sleep. Read More
Efficiency and technique are the most under rated aspects of triathlon by most age group triathletes.
When working with athletes on technique change I sometimes get the immediate feedback that what I am proposing does not feel right, it feels awkward, odd. Quite often I find the athlete dropping back to the “comfortable” technique believing good technique should feel right immediately. Read More
Training is the investment of time to improve results.
There are four basic components in endurance training:
- Aerobic training – 80% to 85% of training time in Zone 1 and lower Zone 2 (MAF)
- Force Development – 5% of training time (Maximal Strength – Zone 5+)
- Durability training – 10% to 15% of training time (Zone 3 – 4)
- Technique – Integrated into training and active recovery
- Recovery – Active recovery + 7.5 hours+ sleep average per night.
Any training session should be targeting these adaptations. The only session that have benefits if you have muscular fatigue are durability and active recovery.
Know what your session is targeting and stick to the plan. If you can’t nail it, go home and use the recovery time, don’t dig a hole!
Recently I did some analysis on an athlete’s sodium loss and cramping issue reminding me of an issue I had a couple of years back.
I had a sodium test done out of interest, even though I did not have a cramping issue. The recommendation suggested I take significantly more sodium than the norm due to my high sodium loss. I implemented this in my next race experienced severe cramping. In review we established my sodium intake was too high slowing my water absorption and causing bloating.
The issue was that the sodium test report did not show a relationship between exercise intensity and loss rate. My test was done at threshold pace, however my race was a 70.3 performed at close to aerobic intensity (Zone 2). Read More
As athletes we have all heard of mitochondria. They are the foundation of our endurance performance. Even though we might not get the biology, we should be aware of how to grow and maintain them! #Zone1Addict #HittAddict #Triathlon #IRONMAN #Primal #MAF #PeriodizedCarbs Read More
As an endurance coach one of my key messages is to slow down training to speed up on race day. Many don’t appreciate just how much aerobic volume is needed and emulate elite training pace rather than elite training heart rate.
Many athletes who join my program are surprised how slow I ask them to train for much of their training hours. The reason is that without a critical volume of aerobic training your heart rate over pace will not have enough head room to sustain race pace effort for the duration of a race. Read More
A common pitfall for those new to endurance sports is to constantly train at, or above their intended race pace. The incorrect assumption is that to go faster we need to test that threshold constantly, practice make perfect, right? Nope, wrong.