Modifying the Norwegian approach to lower mileage

i was thinking more in the same day/same session

say 1HR ride, followed immediately by a good run, followed immediately by another 1 HR ride

or your normal long run with cycling tacked on right after

any combination to extend the stimulus while alleviating the mechanical load week in week out

Bricks, baby.

Love doing 2-3 hour trainer rides, and then hop off and be running in less than 3 minutes. Or, run 10k, ride 1-2 hours, then 5k.

Duathalon is where it’s at. Swimming is for the fishes

what is PMC? dumb question but not sure in the context of NSM.

HI NICK!

Don't you have a YouTube channel to run or something?

Performance manager chart. Popularized by Coggan, derivative of Bannister.

It’s a way to track how much work you’ve done in a sport. It’s quite useful when you want to try to quantify how much work you have been doing long-term vs short-term. You can use it guide training, and make other informed decisions.

If you are not a nerd for the very detailed analysis, is a premium training peaks subscription worthwhile?

TP premium is not worth a penny.

Use intervals.icu, Golden Cheetah, or better yet, use a spreadsheet that allows you to control all parameters.

I do all 3, but my main PMC (and Bannister IR model) are in Excel sheets. I have a python script that computes about 30 metrics from my runs (with Stryd power), calculates GOVSS and Xert XSS scoring (works for any power-based sport), and autopopulates my PMC/IR models. Since my models are in spreadsheets, I can quickly enter 4-6 weeks of future training to see how PMC responds.

This is all very impressive but even as a SW dev myself I have zero interest in hacking up an excel let alone python script.

intervals.icu works and I’d rather spend my time running or cleaning up the kitchen. No kidding.

I hear you. At this point, I can process thousands of files in a few clicks. Build an athlete profile from a decade of data in minutes. Rolling Critical power and velocity estimates, workout statistics, PMC, etc. Overkill for most people, but I like it.

I just enjoy modeling and analysis.

It's crazy how the cult is worshiping someone who doesn't do what he preaches. This Sirpoc guy said Daniels made him stagnate, but if you look at his Strava, his training is basically Daniels. Tons of 1600/3k at a pace significantly faster than true sub-t and some 1k/800m here and there. That's basically Daniel's signature cruise intervals and it's never been sub-t training as he said. Sirpoc is a fraud and You guys have been fooled all along, wake up!

btw, if you're stupid enough to do 3 true sub-t sessions as he misleadingly said so, you're never gonna get anywhere, because you train like a wuss.

I have lost track on how many names you have used in this thread, Nick.

Obviously poster above is a troll but it did get me to look at sirpoc's recent workouts. It caught my eye that there seemed to be a significant progression in pace throughout the workout in the most recent 6x1600 workout (Dec 4th), from 5:30/mi first rep down to around 5 flat. Has a pace increase throughout the workout been discussed on here already? (Apologies if so.)

It seems contrary to the basic method, so I'm curious if he is starting to bake in specificity/5k speed work, and if so is that because he feels he has finally plateaued?

I think Sirpoc has explained the pace progression in this thread. Nothing fancy or trying to be clever for the sake of it, just doesn’t go out smashing the opening Rep and takes into consideration the weather, etc.

The last couple of workouts that l looked at were well above threshold, topping out at circa 92% of max hr.

But he is under no obligation to explain his every workout.

He always did this, and I think as long he has below 178 all is fine. If he is at the end over 178 for 30 seconds, that really doesn't matter in my opinion. I have the same HR and as long as I stay until the end under 178 there is no problem in recovery. At NSM or whatever the method is now called it is way more important to be precise at your easy days then your workout days.

He's just really fit. He's made a huge jump. Sirpoc knows his fitness and the paces to run. You can't really look at his recent race times for his workouts. He's said before, he's upping the paces BEFORE he actually achieves the new time in a race. That I guess comes with the experience of his time doing this and one step ahead of the curve. He's always significantly slower the first rep or two, I guess because his warm up is basically a jog. But in the book he mentions this is a benefit , not a hinderence and it basically means you will never overcook early.

This was the case before London and the 10k he ran. Everyone thought he had lost his mind and was going super hard. But then he raced not long after and ran a huge PB in 30:41. He's effectively assuming his new fitness, before he has a race to "prove" it. I would imagine other people do this, provided they are experienced and it's a huge benefit of the system, you always know where you are even before it happens.

I looked for example at his workout Saturday. It's well below his LTHR but also much faster than the recent 15:04 5k to win the British masters based on 10 min reps. Anyway TL;DR - he will currently expect to be quite a bit beyond that fitness and performance incoming. The pattern in this has happened a lot. It's kind of cool for someone to have such a handle on what they are doing.

I don't really understand what you mean this is quite confusing. He has a 15:04 as a recent time? You can't just make up a time in the future?