1) As CR was not measured in this paper, you can not conclude it shows a higher LT%.
Remember: LTv=LT%*VO2max/CR, so both VO2max and CR has to be measured before and after any training intervention!
2) In the last 2 papers i shared, they scientisists use lactate baseline + 2.3mmol/L (Lactate Pro) as a definition of LT. If i apply this in Fig. 1 of your shared paper, i see no difference in %VO2max before and after, as also the lactate baseline is different and has changed before and after.
So you think in 8 weeks efficiency increased dramatically on 3 days a week intervention more so than the obvious improvements in LT in that paper?
You really think that’s the more likely conclusion?
The lactate curve moved down and to the right. look at Table 4. That’s clearly an increase in LT% and not efficiency.
I only started training specifically for TTs as a time-constrained masters. Overall, though, I would describe my approach as "Lydiardesque", except that the highest intensity stuff packed on the end was still focused on FTP.
Was asking total % of time in your week at sweetspot or total time/# of days in a week that was the primary focus.
Here the dose has been advocated 3x per week, scaled to volume by time.
Was just wondering the dose and volume you were at. Youve had some pods with Hunter talking generally but i was just wondering specifics
Using my conceptualization of "sweetspot" (i.e., approx. from L2/3 border to FTP), six days out of seven and ~70% of my total weekly hours (~10).
I've done basically this exact workout as Jakob did in Workout Wednesday. Sometimes just the 400s other times and saving the 200s for a separate session. Other times having them tacked on but not as many. Pacing similar to him at a comfortable (but fast) tempo for the 400s, but being careful to not go too fast and abuse the 1' rest:
We followed 5,000m world champion, 2-mile world record holder and Olympic 1,500m champion Jakob Ingebrigtsen as he crushed a track session at altitude in Fla...
It's crazy that the running community still ignores Lamax to the extent it does.
I’ve used Maders model extensively and measure vlamax many times.
Care to elaborate why vLamax is important? I don’t even pay attention to is anymore.
This forum treats sharpening to race like mystical voodoo that we overdo and underdo without knowing why. Why don't we just measure the damn thing and provide some more rigor?
Obviously this is more important for middle distance folks but I don't think it should be ignored for longer distances either.
I've done basically this exact workout as Jakob did in Workout Wednesday. Sometimes just the 400s other times and saving the 200s for a separate session. Other times having them tacked on but not as many. Pacing similar to him at a comfortable (but fast) tempo for the 400s, but being careful to not go too fast and abuse the 1' rest:
I've done basically this exact workout as Jakob did in Workout Wednesday. Sometimes just the 400s other times and saving the 200s for a separate session. Other times having them tacked on but not as many. Pacing similar to him at a comfortable (but fast) tempo for the 400s, but being careful to not go too fast and abuse the 1' rest:
VLamax is a bogus concept. There really is no such thing, at least not during whole-body exercise (you might get close during exercise with a small muscle mass).
VLamax is a bogus concept. There really is no such thing, at least not during whole-body exercise (you might get close during exercise with a small muscle mass).
Given how little most people understand about math, programming, etc…it’s easy to bamboozle people with exact numbers (based on very fuzzy underlying models) and pretty graphics.
I understand that you guys are discussing some deep, physiological stuff. But can you please start a new thread for that? Nothing against your discussion, I have actually learnt a few things today, but this thread is about keeping things simple. Thank you.
I understand that you guys are discussing some deep, physiological stuff. But can you please start a new thread for that? Nothing against your discussion, I have actually learnt a few things today, but this thread is about keeping things simple. Thank you.
The thread is already simple.
Assess current fitness using time trials. CP/CS is a good proxy for mlss.
Using a workout scoring system to quantify training load CTL(such as a running equivalent to TSS), do as much sub threshold work that your body can sustain without crashing.
As Coggan laid out, there are hardly any intervals needed.
I understand that you guys are discussing some deep, physiological stuff. But can you please start a new thread for that? Nothing against your discussion, I have actually learnt a few things today, but this thread is about keeping things simple. Thank you.
I think this thread can be what it wants to be. Right from I think everyone hugely enjoying and following sirpoc success, down to the absolute nuts and bolts of probably why he has made such remarkable progress. It all links in. Even sirpoc himself probably keeps it on the side of simple, despite going in quite deep of how the regular guy in the street can apply it to themselves, without being in any way self diagnosed as a scientist, which he has never claimed to be. His skill I think is communication and working out what works when applied to running versus cycling. This is someone who has had elite hobby jogger/ cyclist level in two sports now. The why is to other people scientifically.
However, I don't think that needs be to ditract from guys like Coggan, unbelief, Hard2find really drilling down. I think most people probably can get their heads round what they are saying. If not, it's interesting to learn, as you point out.
If you don't have a taste for that, again as someone else mentioned. The basic spreadsheet and following that in terms of time, paces etc for an extended period will also do the job. Virtually everyone come to this thread and stuck to this for 3+ months has found success . Some greater than others. But there is a huge running theme. Feel fresher, maybe don't feel fast but then suddenly their aerobic engine takes them to a pb.
Even the trolls in this thread, are quiet funny. Maybe lexel is just a troll? That's the one I can't work out myself! But still, this whole thread is a breathe of fresh air for LRC and personally I hope it goes on for another year. The fact there is 350+ guys who have come to this forum and signed up to the Strava group is testimony for it's success!
I understand that you guys are discussing some deep, physiological stuff. But can you please start a new thread for that? Nothing against your discussion, I have actually learnt a few things today, but this thread is about keeping things simple. Thank you.
I think this thread can be what it wants to be. Right from I think everyone hugely enjoying and following sirpoc success, down to the absolute nuts and bolts of probably why he has made such remarkable progress. It all links in. Even sirpoc himself probably keeps it on the side of simple, despite going in quite deep of how the regular guy in the street can apply it to themselves, without being in any way self diagnosed as a scientist, which he has never claimed to be. His skill I think is communication and working out what works when applied to running versus cycling. This is someone who has had elite hobby jogger/ cyclist level in two sports now. The why is to other people scientifically.
However, I don't think that needs be to ditract from guys like Coggan, unbelief, Hard2find really drilling down. I think most people probably can get their heads round what they are saying. If not, it's interesting to learn, as you point out.
If you don't have a taste for that, again as someone else mentioned. The basic spreadsheet and following that in terms of time, paces etc for an extended period will also do the job. Virtually everyone come to this thread and stuck to this for 3+ months has found success . Some greater than others. But there is a huge running theme. Feel fresher, maybe don't feel fast but then suddenly their aerobic engine takes them to a pb.
Even the trolls in this thread, are quiet funny. Maybe lexel is just a troll? That's the one I can't work out myself! But still, this whole thread is a breathe of fresh air for LRC and personally I hope it goes on for another year. The fact there is 350+ guys who have come to this forum and signed up to the Strava group is testimony for it's success!
The trolls reflexivity to everything in the thread really reinforces that this thread is on to a lot of very simple and overlooked principles for good training, especially for time crunched, previously burned out and overall underdeveloped runners