5 great endurance training questions asked and answered
HTML-код
- Опубликовано: 21 июл 2024
- I gave a lecture for USRowing as part of a digital conference. With 350 participants, there were lots of questions. I answered some live, but here are 5 more that I wanted to answer. These are not just rowing questions, they are endurance training questions!
Спорт
I think I'm going to add a training day to my rest plan. Thanks for the video!
Stumbled into this channel a few days ago and now binge watching. Amazing content presented in such a clear way.
I admire your openness and ability to learn, Dr. Seiler. Your answer to question 1 shows me that there is so much more than lactate and watts. It has helped me a lot to find my own way to healthy endurance training - according to my needs and reactions to training and the associated well-being - which I have finally found... Thank you very much.
I really cannot thank you enough for keep pounding into my thick skull that there is no "short cut" to being the best you physically. You do the correct work...day after day, year after year and the fruit will eventually present itself.
Happy to help!
This is the kind of practical advice (thanks to the good questions) that are lacking in 90% of running TY channels.
That last question was packed with a lot of information. The competitive cycling r/Velo sub-Reddit forum has been teeming with polarized vs. sweet spot methodologies ever since a recent video by a cycling coach with a RUclips channel named Dylan Johnson.
You hit the nail on the head, it is rare that everybody agrees on what Sweet Spot is. I look to Frank Overton’s definitions of it and he has covered it pretty thoroughly. I did one of his 12-16 hour base training plans a few years ago, and funny enough he only prescribes 2 “sweet spot” rides per week while rarely there is a third on the last week of a training block.
Everybody is so busy looking for the differences that they don’t see the similarities! The frameworks are always interpreted in different ways, but they aren’t as different as some might believe when you consider what is going on inside the body or measured blood lactate.
A lot of sweet spot advocates promote progressions of 3x10, 3x15, and 3x20 minutes done twice per week. Like you said, threshold training becomes hard when you train it long enough! The more I listen to you talk about it, I truly believe that the 80/20 model and sweet spot are a slightly unified theory in practice (with sweet spot excluding work above LT2 as it’s done farther out from races).
Based on your videos I've completely restructured my rowing training. Thanks for all the info!
Love your stuff, Stephen! I could listen to you talk for hours. You need a copy of Infinite Jest for your book case in the background.
Excellent, excellent, excellent! Thank you Dr. Seiler!
I appreciate it. Thanks!
You're videos are really helpful, thanks!
Thank you so much for answering my question! Great talk at the rowing convention. So glad I attended!
I hope the response was useful, good luck!
It is very useful! I enjoy all your information. One thing that is for me puzzling, is the low carb athlete training. I am in the situation that i can not freely choose on diet since on low carb sometimes even ketogenic, i have no need for my asthma inhaler, (otherwise constantly needed) so i mostly stick to it. Coming back to the puzzling part, i am trying to check with a CGM when i am starting to use more glucose, which is hard to do but always when it is falling harder for me it is a sign, i used more glucose than fat as an over the thumb rule. I do not have data for a progression but it seems i can utilize fat far better now at higher efforts (much less hunger symptoms after tabletennis, or running (155 beats/s for an extended period even up to 2 hours)). So the thing i would be so interested is: Can i have more often higher intensity when i burn compared to other athletes more fat than sugar. Of course the metabolic side is only one aspect besides the physical contraints and other factors. Is there a known difference in lactate handling over a shorter and longer period (rest) when fat utilization is higher?
Golden words again :) thanks a lot for your videos. I rebound on the sweet spot question. Many cycling coaches have the experience of FTP growth when training at FTP. What do you do for your FTP growth ? Thanks
This makes alot of sense. Thanks for sharing 🙏
This SST area often describes in cycling the intensity where the body starts to recruit the type IIx fibers for lowering vlamax. That worked at least very well for me last year... Wonder if the same would happen at "longer" intervals above MLSS cause it's still a kind of "endurance" excersise for the muscle ...
Thank you for your great content Dr. Seiler.
In what I understand of your SST, you train below MLSS and with a low cadence I guess.
I have listened a lot of talks and podcasts on VLaMax, but where are the science papers to understand how and *why* FTP, VO2max and VLaMax are linked.
Really enjoyable and useful. I get out most lunch times for a 1 hour bike ride (when not doing HIIT on Tues/Thr mostly). I have been riding HR zone 2 (of 6 zone system) for most of these. My long ride opportunities are Saturday and Sunday. From your comments near the end, are you saying I should be riding faster during some of my 1 hour rides as these have been what you describe as the stagnation zone?
Thanks, Dr. Seiler, for an comprehensive series on the polarised model and taking time to answer questions. The one thing I haven’t found so far is whether I should apply this 80-20% rule to a whole training week or if I can also accumulate all my Z3 minutes by aiming for an 80-20 split per training session. Love to hear your thoughts on this. Also, if there is any data on this
No, defintely over time! Do not try to turn every workout into a 80:20 mix. That will lead to stagnation fast
Dr. Seiler, correct me if I'm wrong, but here's my interpretation of sweetspot training based on my observation of what cyclists typically mean:
- ~90-95% of FTP, longer reps with short recovery.
- Runners may describe it as "steady state," and I would assume lactate values stabilizing around 3 mmol in normal responders.
- This could be workouts like 3x15' @ 85% HRmax with variable rest (doesn't matter as much since they should be able to sustain a much longer repeat anyway). Or could be a continuous block @ 85% or however the athlete feels they need to approach the intensity that day as long as it's not designed like a shorter repeat.
The problem I often see is: recreational cyclists have a hard time getting their HR up to true lactate threshold (VT2/4mmol) levels at their estimated FTP. This leaves their sweetspot power whoafully low compared to the needed HR and lactate values to get the adaptation they desire. *If* they can get in the appropriate HR/lactate range then I see it as a nice workout for "extensibility" and supportive to future true threshold training or above VT2 repeats with short rest (averaging ~87-90% HRmax overall despite easy recovery segments).
Would love to hear your thoughts,
RJ
A broken clock is RIGHT 2x a day. That sums up my training!😂. Ketovore OMD only 3x wk 1-1.5h each session. Oh, I live in hills & mountains so no easy rides. Have been experimenting with KAATSU-BFR on rides…just still a mystery.
Thank you for the Video and all the Videos you put up.
I am a little bit confused about Training Zones at the moment, because there seem to be differentiations categories in rowing than generally in endurance sports.
For Example there is the UT2 and UT1 model, which talks about oxygen utilization. Is this Similar to Zone 2 considering lactate thresholds. I heard a few times that rowing is different to other endurance sports, as the cadence is much lower and thus power per stroke plays a much higher role. And that this would lead to a training session in Zone 2 to be often times too low, to have the wanted benefits.
Or is this just anecdotal?
9:30. This is why pros will have recovery weeks and even months, sometimes taking 2-3 weeks completely off the bike. During training and racing they need to keep a bit of stress flowing otherwise their bodies will shut down. However, it can be quite an art to voluntarily shut things down then 'restart the engine' in as little time as possible, this allows for mirco recovery while still performing at a high end level. If you've ever noticed how bad you feel the day after a full recovery day but then feel much better the day after that, it's because it took around 72 hours to recover and restart the engine. If you take two full days off it will probably require two 'engine start' days before you feel good again.
Hi Dr. Seiler - to your first question answered what about the proper adaptation to stressors - high intensity bouts - with a system that is already under the imbalance of the ANS. Aren’t they more apt to tissue breakdown, higher ventilators responses and less resilient/immune functions under a geared up system? I know you speak a lot about breath now and wondering how your answer would be now knowing the importance on the breath. Thanks
Thank you for your great vids! Could you please make a vid about vlamax?
Absolutely! That sounds really interesting :)
When considering CP as almost MLSS, can’t we use a 3 and 6 min all out tests (and maybe 2K pb) to calculate CP and estimate intensity zones bases on ~70% of CP in stead of a painful 40 min test?
Hello! As usual great lecture! When you say that a marathon is a first threshold session, are you thinking about a certain marathon time range? That is, is it a VT1 effort for everyone independently of finishing time or is it true only over a certain finishing time range? Thank you!
Penso che intenda semplicemente dire che per la maggior parte delle persone una maratona viene corsa più o meno tra il 77 e l'80% del maxHR (ovvero VT1) ma siccome c'è variazione a livello individuale, ciò è da testare. Il mio VT1 l'ultima volta che l'ho testato si aggirava sui 134bpm, che è un po' sotto l'80%. Il tempo con il quale pensi di chiuderla è semplicemente una espressione del passo che riesci ad esprimere a quella intensità. Non è che Kipchoge se la corre in soglia, ecco.
Thanks for the info. When answering the last question you prescribe for 4 sessions per week as - 1 interval, 2 endurance, 1 long steady state. What is the effort difference between endurance and steady state in this case?
Both are Z2 so below threshold, or, 0.65 x your threshold power or HRR (heart rate reserve).
What’s the difference between a solid endurance session and a long low intensity steady state ride? Is it purely the length of the session or are there intensity differences?
The first question is very good. I have asked myself the same question. Can HIT be stress, especially with hypertension and if you are more of a stress type?
I have question. I race ultramarathon canoe's and kayaks. I've been training MAF. More specifically 50% to 60% karvonen method. In the beginning of a say 2 hour session I start really slow. It's difficult to keep my heart rate down. By the end of the session I'm able to paddle significantly harder and remain in range. It's more than perception I'm actually going almost 1 MPH faster. It seems the opposite of cardiac drift. What's going on with this?
I’m my opinion polarized can be a great idea if your goals is increased vlamax ( a lot of stuff like 30/15 or 4x8’ if too much anaerobic produce this) but for improve threshold working at 2-3 ml is still effective for some reason as improve mitochondrial density, reduce vlamax and lactate combustion so I don’t think avoid completely threshold is good, pro rider don’t do a very polarized method but sound like a Piramidal distribution, in conclusion mixing the two things is great for different moment of the season and different goals
i think a polarized approach is also possible without increasing vlamax when the right volume & intensity is choosen for the specific rider type.
@@ChrisPCycling z2 isn’t enough stimulus to improve lipid power and power at 2ml and you will need to do a very very long ride at z2 (6h complicated for amatuers) for get benefit, you can modulated intensity above At4 for don’t increase too much vlamax but isn’t still the best approach, pro riders don’t do polarized approach you can easily see it on a lot of data file and work.
@@howkiatz well like i said it depends for sure on the rider type & training targets ... but that's the point, you have to go low and long in "z2" to get the right stimulus, there is no way around for this ...
@@ChrisPCycling for sure volume is essential, but exist only polarized method and has you had said depends of the demands of your goals, reduce only at polarized all training is quite too simplistic approach
@@howkiatz yea of course, only a polarized approach would be too simplistic, but i never said that... but especially in high performance athletes it is important to not drift too much into the "medio/threshold" zone cause their overall kj workload would get too high simplified speaking ... of course a kind of a gc rider does his fatmax training near his mlss and this would fall into the "medio/threshold" zone but thats why it is even more important to do the lets call it base trainings at the very low end generelly speaking ... big topic ... it very depends ;)
Great!
I'm using polarized with HR measurement. ( I don't have power meter ).
When did z1 rides ( on trainer ) my HR would drift to z2 after certain of time ( ~ 2 hrs if did it while fasting ).
The question is :
Should I keep the intensity below z2 all the time ? , or just hold it until specific percentage of HR and then stop ?, or stop the training after HR drift happened ? .
So how should I pace it on long ride 3.5 hrs - 4 hrs ?
When the HR starts to drift uppwards your aerobic system are starting to feel the stress. If it is your designated long ride I think you can continue, but if it is a typical easy ride between hard session I would stop.
The norwegian Triathletes and Cross-Country Skiers spent a lot of time in Zone 3 probably more than in Zone 4.
What do you think about that? Is it because they already have a huge Vo2Max and try to work more on their durability?
Hello Valentin, where have you seen these numbers ? Thanks
@@nfkb0 Interview with arlid Tveiten
I'm a 36 year old cyclist. My knee dr recently told me to not do deep squats or run due to my cartilage degenerating. He said half squats are okay but I just don't feel like I've seen any gains from half squats. As I age I know it is more and more important to do weight training but what can I do if I can't deep squat? Advice? It seems like half squats aren't even better than on the bike training and that just doing on the bike would be best but it keeps nagging at me that I need to do more gym as I age. Advice?
You have to do resistance training. If you dont, no amount of cycling or grinding the gears will make your knees better. As a matter of fact it will just get worse. Theres a reason why cyclists have weaker bones with all the cycling they do. Its because its not high impact.
Thanks! Take care of yourself. kind regards p h
Fantastic 😍💋 💝💖♥️❤️