Monday, June 25, 2018

CP30 Testing - What and Why


There is a general rule of thumb - what you can do on your own in training, will predict what you are capable of in a race. I believe this to be true. If I am honest, I haven’t tried to test a 6 hour run race at the 3 hour pace I gritted through in training a few times, but I think up to reasonable distances, and especially around FTP and threshold testing, this is a fair statement.

So if we know:
  • "CP" Stands for Critical Power or Critical Pace. In other words "The best effort you can do for" and the number is the minutes. So CP30 = "The best effort you can do for 30 min".  CP60 would be the "best effort you can do for 60 min." and so on.
  • what you do on your own you can do for 2x the duration in a race. 
Then consider this too

Anytime you DOUBLE duration, you can predict a 5% drop off in output. 

OK. So what does this mean when considering FTP tests on the bike? 

Lets remember true FTP is what you can do for an hour (CP60) in a race. So, if you did a 30 min all out RACE that would tell you your (CP30), which you would then must subtract 5% to predict a CP60.  

However, remember our rule above. What you ALONE predicts what you can do for double the distance in a race. So if you did a solo CP30 effort there would be no need to subtract the 5%. 

This is also why I do not like testing for 20 min. 
  • Most happen in a group environment, so you have outside motivation
  • Its not a clean doubling effect.  So even if you do subtract 5% its still going to leave you a bit high in terms of FTP prediction
  • A lot of people become good at “training for the test”. Therefore, its not a actual indication of their ME (Muscular Endurance)  

Monday, April 23, 2018

Time crunched? Returning from injury? You can still train quite effectively if you remember these three things!

Volume of training is defined by 3 things:

1. Duration
2. Frequency
3. Intensity

Too Often people spend too much anxiety just worrying about duration. Ask just about any athlete how well training is going, they will almost ALWAYS respond with this metric.

The irony, it’s probably the single worst indicator of success, UNLESS you are trying a distance for the first time. It doesn’t matter how fast you can go, if you cannot complete the distance.

Time Crunched:
If you are short on time, bump the intensity, and shorten the total workout. If you are training for a half marathon for example, as your coach for equivalent 5K run paces and change the set.

3 x 15 min @ half marathon goal may not be realistic on a particular day. However you could do 4 x 6 min @ 5K effort and get a great fitness response, just as an example.

Coming back from injury?
Use frequency. Shorten the duration, not only of the total workout but build in more rest intervals, to include even walk breaks to help build duration and increase overall volume. If you use a muscle 5 min or less for aerobic exercise, it's is a lot less likely to have sustained inflammation.

So 3 x 60 min runs may be a bit aggressive to return. Change it up to 4 x 30 min runs with a day between with 4 min run, 1 min walk.

Too often we get stuck in the ruts we are used to. Changing perspective and ideas can really help!

Sunday, October 22, 2017

What to do in the off season

If you want to take racing to the next level next year, you must get the off season right.  

That doesn’t mean you cannot, or should not take a break, but you need to use this precious time to apply some of the thoughts and adjustments you have been thinking about making to see how they affect things, with time to adjust if needed.  

I always love the offseason because I get to workout and work hard, but I don’t always HAVE to if life gets in the way, which it often does mid-season.

Some people like to put on a bunch of weight, allow themselves to eat whatever and not worry too much about – well anything. I get it, and it can be tempting, but even putting performance aside for next year, it's not healthy. You shouldn’t allow yourself to yo-yo so much with your weight. Sure, put on a few extra pounds, but the reality is the work it takes to get them off, the fact that you are effecting metabolic health and function, and let’s be honest, as we age, it's harder to get off later. That extra work to get back to even used to frustrate me. The extra weight when you start to run can be an injury risk as well.

For me, I would put a 10-pound limit on myself. If I got up to that much over then I knew it was time to dial it back for a bit and pay more attention.


In fact, after the holidays I like to do at least 1 – 30 day cleanse with Tanya just to get my metabolism running sharp again and put myself right back to where I need to be to have an awesome year.

You can join our community to get on our live chats to get tips and ideas on how and what workouts may best help you this offseason. 

Thursday, September 28, 2017

To Marathon or NOT to Marathon



There is usually a large temptation to do a winter marathon but most triathletes. Sometimes they can be a great idea. You just have to know what the purpose is.

They are a great idea if:
-       You just want to run a marathon
-       You are trying to qualify for Boston
-       Obviously, if Marathoning or distance running is “your thing”
-       You are looking for a new goal
-       Etc.
-        
I always try to get my athletes to reconsider though if they are trying one for these reasons:

-       They want to know they can run the distance for Ironman
-       They want to improve their running
-       Trying to lose weight

Running a marathon is almost a different sport then running a marathon off the bike. I know if you have never done either you will think I am crazy, but please trust me. They almost do not relate to each other. That isn’t to say running off the bike is harder. I have been more sore and tired after standalone marathons than running off the bike!

Running off the bike is going to be on average a lot slower. You will be hitting it with a lot of cumulative fatigue. For and intensities are WAY different, as is nutrition.

Trying to improve your running? It makes complete sense why you think the marathon would help do this, and it absolutely could. The trick is remaining injury free and allowing yourself to train the other sports. If you let your swim and bike go to the side too long, it will not matter how fit you are because you will bring us back to the previous point about cumulative fatigue. How many Ironman athletes do you see already walking at mile 1 or 2 of the marathon in Ironman? It isn’t because they went to too hard for the run, or didn’t do enough run training. It is simply because they lack the fitness and economy in the two previous sports. Consider that when training for the marathon.

Additionally, that hardest thing about triathlon is remaining healthy. With the increased volume (hopefully coupled with intensity at the right times) you open yourself up to more injuries. If you select a HALF marathon, you can do almost the same volume in training (less some long run total distance) but will not have the single day stress from the actual marathon day and must recover from that, allowing you to get back to training sooner.

A lot of athletes race into the fall. If you are trying to back up a marathon after a long season, it may not allow for any downtime.


Weight loss – I have spent time on this, and will again at another point, but trust me. There are a lot of overweight marathon runners. I’m not trying to be judgmental or cruel, just honest. You cannot out run a bad diet. If you really want to lose weight, talk to Tanya, she will help.  Start with what you put in your mouth.