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If only we weren't as horribly weak and mentally deficient as we are. The neighbor's lawn is so much better than our own. If we just dig that little bit deeper and then a whole scale transformation will occur. Or maybe it won't. What makes it so tough for people to just train easy? Break on through.
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Consensus is not proof of what can, or cannot be done. How can we determine the scale of improvement possible from training? Why does training lead to the adaptations that we see? How can we apply an understanding of why training can sometimes have a significant impact on fitness and sometimes no impact at all? Are the strategies most commonly used the most effective? Vox Populi, Vox Dei.
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Fehlende Folgen?
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The three core questions for endurance sport training: how intense should my training be; how much volume of training should I do; how frequently should I train? We consider answers to these questions.
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Fats and Carbs come up all the time when people talk about performance. These substrates are used to create ATP. ATP is, basically, energy used to move. The study of these two substrates relative to one another has been used to validated different training methods, particularly around higher intensity and multi-zone training. Here's why I disagree with this perspective and it's conclusions.
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Lactate Threshold is lactate threshold. There is not a second lactate threshold. Critical power, which is questionable in it's own right, is confused as a second lactate threshold. Lactate threshold can't be identified by any prescribed 2 mmol or 4 mmol power. The conviction that there's this higher level limit or ceiling and training toward that intensity is the reason why there's so much injury, burnout, misery, unpredictable performance and tears in endurance sport. Turns out that when you train harder than is actually productive, it's overtraining, no matter what the group think leads you to believe.
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60 minute fallacy. Maybe a better title - but let's call a spade a spade. FTP is stupid, any training system organized around FTP or a fractional value of FTP like sweet spot is stupid. You can't make lemonade 🍋 without shaking the lemon tree. Try something different for your new year's resolution. Dump your FTP based training and work on training based on lactate threshold. Or, keep on keepin' on. Maybe spending hundred of dollars a month to do training that isn't effective and takes away then joy of sport is just what makes you, "you."
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What do I know? More than I used to. In this episode we consider the importance of asking questions and being able to truly verify our practice in training. Why are we doing what we do? We also consider my crackpot (unappreciated genuis?) ideas about lactate and how we can leverage that paradigm to make better training strategies. Never too early, or too late, to set new goals for the New Year. What do I know? Not as much as I should
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How long can we be fast? Existential crisis or reasonable training consideration? What does the long run do, what questions are not answered by lactate threshold. If we can identify the actual benefit from the long run, do we even need to do them anymore?
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Overtraining isn't training too much. It's how most of us train. Our ceiling of performance is the product of our overtraining. Maybe spend a little more time looking at the floor. And stop listening to elite athletes making claims about lactate, they're a little confused.
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More on fatigue. The Protestant Work Ethic meats Yoga. Are we there yet?
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Fatigue limits preparation and performance. But we are also limited in our ability to resist its siren song. We measure our value as athletes by overcoming adversity, without fatigue there is no adversity. Are we motivated to destroy ourselves in the pursuit of success? We measure ourselves by overcoming fatigue. But it's probably ruining us on the starting line and on our day to day training practices. Shall we stop this bleeding?
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Heart beats. It's a potent symbol is so many areas of culture both in the past and present. It's also taken on particularly unique and changeable meaning in endurance sports. Is training with heart rate actually stopping us from improving? We consider some of what we know about the heart as it relates to training and question if we should be using at all. So listen to your heart, or maybe don't. It might be leading you to a dead end.
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The Blue Prints, number 1. In this sub-series we will explore specific design problems and paradigms with endurance sport training and try to see if they stand up to rigorous cross examination, or at least a barrage of google slides. In this episode we explore the idea of training to create a lactate curve for VLa Max and glycolytic power by asking the question: what if lactate is the preferred source of energy for the body? Paradigm shifted.
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Here comes a sequel. We learn through the feedback we are given as we first become educated about what it means to exercise. Many of us are victims of a no pain, no gain ethos which is pushed by all the armchair athletes. Some people succeed with this approach, but we only see that outcome because we compare apples to apples. How to we interpret the different methods of cueing with lead us to focus on certain forms of engagement with training as productive? Can we change our cues and find better performance? Don't worry, this one's better than the prequel, it has oranges.
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Lions and tigers, and glycolytic output oh my! We can't put out all the intellectual bags of dog poo burning on the mental porches of endurance athlete's around the world. But here's a forty-five minute fire extinguisher's worth. The specific nature of lactate as relates to what can be established through testing as well as the best strategy to test is the focus of this short(ish) episode. You can also check this one out on youtube complete with the visuals. Maybe if we dump a bucket of water on the Wicked Witch of Glycolysis then we can finally be free.
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Speed merchant. Another episode inspired by a great question from a listener. What does speed mean for endurance athletes and how do you develop speed. We discuss strategies to develop speed, as well as how to assess if you have sufficient speed and then how that should influence your training strategy. We ruffle feathers by saying even Ironman Triathletes need to be able to run a great mile. Turns out, speed is easy - literally. But if you do it the wrong way, well, speed kills.
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Don't blink, you might miss it. Revelatory training theory break through? First stages of a post modern dystopian rewrite of The Sting? Only one way to find out. Listen up. In this episode we outline the concept of the Aerobic Calculator. Good training should be a measured progression, not a repressed level of performance that suddenly and magically manifests in a mind blowing performance in the race. We explore the concept of proper threshold training, the history and context of the current conceptions of LT-2 and LT-1. Stamina achieve by the development of actual threshold is the backbone for training. Here it is, right in front of you. Also on youtube. Now you see me - now you don't.
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The real and the really real. When we train we are engaged with a system of symbolic meaning. Training that was once innovative and original is reduced to ritual practice and we lose sight of it's meaning. Instead of looking at what the symbolic value of training practice is we should look for evidence to validate or replicate the supposed claims of efficacy. Otherwise we waste our time turning lead into gold.
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The Wizard of Oz. The wizard can give you many things, maybe even everything. Master of mysteries, purveyor of promises. What's lactate? What's maximum lactate steady state? what's the best way to get faster? The less we understand the more we know. Pay no attention to the man behind the curtain.
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Hard to know what it all means when everybody says the same things meaning different things. In this episode we introduce the problem of failing to teaching athletes the right cues, how most of us do not know how to identify the right training intensity benchmarks and how this relates to training design in the form of periodization. The most important factor of training is the athlete, not the workout.
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