OMM 2: State of (and History) of The #Podcast, Plus The Value of an Open Mind ow.ly/qSL550OxL5e @GenUcan
In the episode of Ask the Coaches with Brock and Lucho, we answer listener questions about: is it bad to train in zone 3, how to prepare for racing at altitude, what type of strength training is good for triathletes, and more!
In the intro:
My normal winter involves xc skiing and ski touring or Skimo racing, both of which end up with me spending most of my training time in zn 3. This year we are so far, having a low snow season, so I’m still running and have more choice about intensity. Bikers seem to obsess about not training in the ‘grey’ zone and runners don’t seem to be as bothered. I’ve reduced my training volume to around 10cardio hrs p. wk from a period of 15hrs a wk in an 8wk build up to an ultra in December.
Back then I focused on strength rather than speed and tired legs forced more zn 2 time which seemed perfect for ultra training in a short block of time with next to no running base. But now I’m wondering with only 10hrs per week how important polarised training is? If i devise and follow any schedules they are loose ones with mostly training according to how I feel and what I fancy doing, the terrain often dictating intensity more than anything else. But it would be a shame to waste my nice base
I’ll likely do a 2hr snowy running race towards the end of this month and a 3hr triathlon (run, MTB with skis and ski www.velopodole.ch) at the end of March, last time I placed 3rd despite my advancing years (50). I have one weaker hamstring which needs careful management and have adopted more strength into my routine along with regular yoga.
My only other goal is to be able to run all of my local hill (450 vertical metres with 3 sections of ‘too steep to run’). So I’m thinking – continue running as i feel like because i’m still getting faster with doing what i’m doing. Carry on with my ad hoc intervals fartlek style and up the strength side (currently been doing pre-run activation and a bit of finishing the legs off afterwards). Thinking about adding some plyometric and harder post run stuff. Todays run was quite typical 5% zn 1, 37% zn 2 (running down the hill), 44% zn3, 12% zn 4
Please see the attached picture which gives a glimpse of my insane calves for your amusement and to get your attention. You are right by the way, small calves are faster. Only ice climbers need ones this big but i’m stuck with them and at least they psyche out the opposition. When’s endurance planet coming to the alps?
My spouse and I will both be doing the Leadville 100 MTB race this spring. We need help with our training strategy. We live in an area with lots of climbs and hilly terrain, but we are at 200 feet above sea level, on the Eastern Seaboard. We can get to 2500-3000 feet driving, but there is no altitude anywhere around here. We’ve only briefly been at altitude and both did okay with it.
Short of an altitude tent (expensive), what can we do to prepare? Here are some ideas we’ve had:
1. Eat iron-rich foods.
2. Train in the heat (we heard this produces a similar effect/feeling on the body as altitude).
3. Train with ankle weights and/or a weight vest to make it suck more.
4. Get a fat bike so it’s heavy and hard to ride.
5. Lose weight.
We are staying in downtown Leadville and arriving 8 days ahead of time.
Short intro: I’ve been doing some short course triathlon for 2 years. Background in Olympic Weightlifting and Crossfit. Started swimming to rehab back and used to cycle everywhere I went in my 20’s (now 32, but do not consider myself old or even starting to get old). While I know that I probably overdo the endurance portion of training a bit considering I’m still a beginner (I have a nagging case of plantar fasciitis 6 months +), my main question is about the incorporation of strength training.
So I understand periodization and have a degree in Exercise Science but most of my experience is strength oriented. I’m still incorporating 2 lifting days per week (I put on muscle easy so more would be counterproductive) and it seems like the weight I have to lift to produce a stimulus is far heavier than most and then my runs suffer a little or I have DOMS. If I lift less than it’s just easy and seems like time that can be better well spent.
This season I’ve started with 3 weeks (hypertrophy 8-10 reps at 70-75%) then moving to strength with 4 weeks at 80% and 6-8 reps 4 main exercises and a lifting tempo of 40X1 for the main lifts. So far it hasn’t been too bad but I feel like the lifting is affecting the endurance training (not so much swimming) more than the endurance affecting the lifting.
The book you were looking for might be “Unbreakable Runner”. As for the CFE protocol in general, there was a (recent) podcast with Brian MacKenzie where he talked about how they were moving away from the general CrossFit Endurance framework and instead building a new brand / methodology under Power Speed Endurance. I can’t recall the podcast, but beyond that I know very little detail. Cheers and thanks for all that you have done!