SIRPOC IS BACK
He's posted 3 easy runs in the last two days, only around 4 miles each but averaging 4:40/km, which only seems to be around 10 seconds/km slower than he was before he got injured.
Modifying the Norwegian approach to lower mileage
Training Advice/Discussion
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shoe geek wrote:
sad for me to wrote:
Yesterday he did a workout and 20 min average is over 300w. For 60-61kg guy this is no joke.
Are you sure? Over 300w for 20 mins indicates very close to a 5w/kg FTP. I find that highly unlikely, if not impossible given he's only been injured for about 6 weeks? And there's no sign of him riding in close to a decade before this, just almost 4 years running and 4+ years of notging. And some of that last 6 weeks has been elliptical.
5w/kg is cat 1/ low elite. This would be more remarkable than anything else potentially in the thread in my opinion and needs further investigation. It just sounds impossible to me.
Maybe I'm underestimating how much sport specific fitness is. In which case, it's depressing for me as I have wasted 20 years focusing on the sport specific going between 2-3 sports when I probably could have enjoyed a bit of everything all the time.
According to Coggans table a 5w/kg 20min peak power is low cat 1. That's very good, but not pro level. On intervals.icu it puts him at around 97 th percentile in the 20 min power for the 40+ male user of the site. He is obviously both gifted and has worked really hard to get where he is, but it is not remarkable. We already know he is both gifted and very well trained - you cant run a sub 2:25 marathon otherwise.
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the return of the king wrote:
SIRPOC IS BACK
He's posted 3 easy runs in the last two days, only around 4 miles each but averaging 4:40/km, which only seems to be around 10 seconds/km slower than he was before he got injured.
His turnover is mental. 198 avg cadence.
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shoe geek wrote:
Greek Ultra Singles wrote:
It literally doesn’t matter.
It really does. There have been studies on it that have shown when it comes to force measurement, the impact of force is greatly reduced with super foam.
Go run a workout regularly in older style shoes, then run in designed for training super trainers and you will definitely see your legs are less tired. I didn't even think there was a debate about it really anymore, to the point I am surprised to see this post.
When was that study? What is a "super foam"? Most shoes now, even the "cheaper " options have unbelievable foam
I think the point a few people are trying to make is to worry about reducing pace/effort or even mileage if you're struggling to recover. Changing shoes isn't the first thing you should think about
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pure wattz wrote:
According to Coggans table a 5w/kg 20min peak power is low cat 1. That's very good, but not pro level. On intervals.icu it puts him at around 97 th percentile in the 20 min power for the 40+ male user of the site. He is obviously both gifted and has worked really hard to get where he is, but it is not remarkable. We already know he is both gifted and very well trained - you cant run a sub 2:25 marathon otherwise.
I sort of agree with you and also the other guy. 5w/kg is a dream for me and I've ridden for 20 years and I'm probably a good cat 3 rider, but it's probably not elite. To have someone hop back on the bike for a matter of weeks is impressive. But the other guys is also underestimating how fit a 2:24 marathoner is. I would imagine most guys are at that level if they worked hard like sirpoc has for 6-7 weeks, they would also be better than me if they hopped on a bike. I suppose that in itself is depressing.
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RoadRunnerCadence wrote:
His turnover is mental. 198 avg cadence.
Will never get over the cadence. It's insane to me. His run today for example. Around probably 65% of MHR and slightly more than my cadence for basically the end of a 5k sprint.
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shoe geek wrote:
Greek Ultra Singles wrote:
It literally doesn’t matter.
It really does. There have been studies on it that have shown when it comes to force measurement, the impact of force is greatly reduced with super foam.
Go run a workout regularly in older style shoes, then run in designed for training super trainers and you will definitely see your legs are less tired. I didn't even think there was a debate about it really anymore, to the point I am surprised to see this post.
Please link the studies.
If we’re doing anecdata, I’ve run just over 3000 miles in the past 12 months in a mix of shoes, and have never noticed a change in recovery from one pair to the other.
The only noticeable change from shoe to shoe is that high stack shoes tend to make my calves tired if I haven’t been training in them.
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