It seems most are doing cross training when they are injured. But I often wonder about those that can't escape injury. Has anyone really tried a fragile runners plan like PV?
M - Double - 2X 60 minute double arc trainer Tu - Hard running Weds - 75 minutes arc Thurs - Double - 60 minutes am , afternoon double either track workout or 60 min crosstrain Friday - Running day Sat - Cross train or rest (doesn't say how long for cross training) Sunday - ~ 13 mile long run or 90 minutes arc
This is exactly the type of approach I’m planning on experimenting with once I’m cleared to run. I know PV is exceptionally talented and a sample size of one but in theory I don’t see how it wouldn’t work for more frail runners or as just a new approach to training in general. Great suggestion!
I'm thinking about using something scaled down version of this with some of my athletes that can't seem to stay healthy no matter the low volume or low intensity that I give them. I just need to figure out more of the specifics. I know they aren't PV but if anyone sees the specific of what her crosstraining days are (more than what I listed) please let me know. I know she goes "hard" but no idea what that means.
Same here. The RW article mentioned she sometimes does fartleks on the Arc but didn’t give much more insight than that. If anyone knows, please share and I will definitely do the same!
It is difficult to imagine NOT being able to get fit if someone is consistently putting in ~6hrs week of “sufficiently intense” cross-training per week, regardless of the exercise modality. However, Valby is doing that on top of intensely running 30-40 miles week.
The example athlete shown in those clips demonstrated how she is able to burn 900 calories per hour on the Arc Trainer.
For reference, ~900 calories are burned in a 9mile run. Thus, that athlete was burning the equivalent of a 9 mile run at 6.7min/mile pace.
The point of showing that athlete was how both the intensity and modality of cross-training will affect the results achieved, besides the long-term consistency in carrying it out.
That’s a great point. I’m very interested in a low mileage program (30-40 mpw) that uses cross training as doubles and sometimes as replacement days for running. I think it has potential to yield great results, ala PV. So not so much as a replacement for running, but rather a supplement to fill in the blanks of the low mileage while adding aerobic volume.
Galen Rupp had a lot of success with using an underwater treadmill for recovery and supplementing mileage. This was back in 2014. I thought for sure back then that there would be a revolution in training with pros doing more and more low to zero impact cross training like alter-Gs and water treadmills. But Parker Valby is really the first one since then to have had competitive success while doing a good portion of training off the road/track. So, either it doesn't really provide a significant benefit or Valby is an outlier or everyone is doing it but keeping quiet about it.
One’s Base Fitness is a function of their trained base metabolism and hormonal profile, and these are established over months of consistent activity. Therefore, we would not expect a runner training at 30-40 miles per week to suddenly then be able to add another few hours per week of even mild, let alone fairly intense, cross-training on top of that without the possibility of some very negative consequences. Getting into an overtraining hole is no joke.
One’s Base Fitness is a function of their trained base metabolism and hormonal profile, and these are established over months of consistent activity. Therefore, we would not expect a runner training at 30-40 miles per week to suddenly then be able to add another few hours per week of even mild, let alone fairly intense, cross-training on top of that without the possibility of some very negative consequences. Getting into an overtraining hole is no joke.
As an example, Emma Coburn recently broke her ankle and is now biking 4hs per day. Someone 21years old or younger can put their body through a lot and get away with it.
In order to be able to train like a pro consistently for years without serious injury like she has successfully done in a brutal event, everything (the diet, sleep, stress levels) have to be on point; they have to live like a clock.
One’s Base Fitness is a function of their trained base metabolism and hormonal profile, and these are established over months of consistent activity. Therefore, we would not expect a runner training at 30-40 miles per week to suddenly then be able to add another few hours per week of even mild, let alone fairly intense, cross-training on top of that without the possibility of some very negative consequences. Getting into an overtraining hole is no joke.
Great point. Definitely better to ease into like you would with an increase of mileage even though it feels relatively immune from injury with the low to no impact
I think xc ski training gives you almost all the fitness you want, and a lot of these machines are similar.
Yeah as a runner from minnesota. I Xc skied during the winter and got a pr in the mile after 2 weeks of training(soft pr from time trial in cross country).
I am also in this boat as I am managing OA in my knee. I just came across the Norwegain Singles Approach here and they talk about TSS and CTL. I'm starting to think if you keep the TSS similar when cross training, it could work? Love to hear peoples thoughs
Anecdotally, I have been heavily relying on gravel biking and swimming this year as i gained some weight and couldnt run as much. Had a nagging calf injury that took me out for a month. I was doing very high volume between bike/swim (like 20 hours a week min). I'm now running 40 mpw at speeds/heart rates from when I was much more fit running wise - I think especially doing a run and then biking has significant benefits. Fairly certain Team Sova does this from a few posts on Strava I saw.