Endurance Corner Training Zones

Endurance Corner, Training Zone Summary

This is a simplification but is a good starting point for the basics.

Aerobic Threshold (AeT) – the base from which the first up-tick in lactate occurs; From an athletes perspective, the sensation you feel as you pass beyond AeT is an increase in your breathing rate. For most, this is the transition from nose- to mouth-breathing. This point marks the bottom of the Steady Zone as well as where your slow twitch fibers are materially recruited. Beyond this point your fast oxidizing glycolytic (FOG) fibers are recruited and, therefore, lactate increases in your bloodstream.

Ventilatory Threshold #1 (VT1) or Lactate Threshold (LT) – the top of the moderately-hard zone, estimated at 1mmol above baseline; the sensation at this point is audible rhythmic breathing, driven by increasing CO2 in the bloodstream. At this point, your fast oxidizing glycolytic (FOG) fibers are materially recruited.

NOTE: The term “lactate threshold” is often used interchangeably with Functional Threshold. In this definition we are following the generally accepted terminology used in cycling and exercise physiology.

Functional Threshold or Ventilatory Threshold #2 – threshold intensity, estimated as best average pace/power for a best effort 60-minute time trial; the breathing sensation at this point is panting. At this point, your fast twitch fibers are heavily recruited. This effort is characterized by an increase in power/pace increases lactate such that a reduction in power/pace is required to clear the lactate (hence the “functional” nature of this threshold).

Maximal Aerobic Function (VO2max) – this power/pace that results in maximal oxygen uptake. At this point all muscle fibers types are close to maximally recruited. This effort is generally best effort power/pace for a six minute time trial.

For endurance training adaptations, athletes are best served by training around these four physiological markers. The recovery cost increases (in some cases greatly increases) with training above these markers, therefore athletes are advised to train slightly under these points. Briefly the purpose of training at each marker is outlined below:

Steady Training (~AeT) – Improve your ability to generate energy from fat, enhance mitochondrial proliferation and capillary density (these points are important for aerobic energy production). Training in this zone, and lower, creates biomechanical adaptations that allow training at more intense levels. Training above this level places increasing risks for overuse injuries, especially in the novice athlete.

Moderately-Hard Training (~VT1/LT) – Improve the ability of your FOG fibers to produce energy aerobically as well as being intense enough to stimulate many of the Threshold adaptations without the high level of recovery cost.

Threshold Training (~FT) – Develop the ability of your fast twitch fibers to produce energy aerobically as well as enhancing cardiac stroke volume and VO2max.

VO2max – Maximally develop the ability of your cardiovascular system to deliver oxygen to your working muscles.

Bobby McGee Run:Walk Protocol

Click HERE for Bobby's Web Site

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Bobby is one of the finest coaches that I've had the pleasure of working with. If you get the chance to learn from him then take it!

I have been using this for all of my runs since getting back to balanced training. It is working very well for me.

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Determining where to start with the walk run method would depend on your current level & volume of run conditioning. I generally subscribe the following guidelines:

· If you run regularly (4+ X per week), then use for runs longer than 35 to 45:00

· For experienced runners I would suggest breaking up long runs & tempo runs (the latter defined as half marathon to marathon pace/effort – not off the bike, but flat pure runs)

· I would also highly recommend using the method in your longer bricks where you run more than 35 – 45:00 off the bike

· The basic model I use is 10:00 of running & 1:00 of walking, but I easily adapt this to suit the athlete’s capabilities.

The following ranges are what I recommend from easiest to most skilled:

1. Phase 1: Beginner: This assumes no running at all prior to this. 1:00 run, 1:00 walk, build rapidly (weekly) to 5:00 run, 1:00 walk.

2. Phase II: This assumes low running volume (fewer than 4 runs per week) & looking to build volume. Add 10 – 15% to all runs weekly, but break runs up into 6 to 10:00 sections, with a 1:00 walk. If using 10% increases, then move closer to 10:00 run, 1:00 walk, if increasing by 15%, then stay closer to 6:00 run, 1:00 walk

3. Phase III: This assumes advanced runner looking to increase both volume in long runs & speed in quality workouts. Have the basis be 10:00 run, 1:00 walk & build from there.

I have had runners break runs into sections as large as 30:00, but sometimes find that on chunks larger than 15:00 some athletes have a hard time starting the run again.

In the majority of athletes this is easily rectified by ensuring that the walk stride rate stays high (rather shorter steps & high cadence), that the walk is brisk with a purpose to covering ground, rather than thinking, “ah, rest”!

Also ensure that the arms are kept in running mode—allowing the arms to drop down, slows the stride rate, increases the stride length, which in turn leads to “switching off” & the lengthened levers put the pelvis & hamstrings under increased stress.

By following these guidelines the runner stays facilitated & easily restarts the next section with renewed vigor.

4. Threshold Workouts: I usually break these up into fixed times or distances any way. I design these around a total volume of 30 to 40:00. I find that longer walks here ensure a more rapid progression, i.e. velocity at the same heart rate increases fastest when longer rest periods are incorporated.

Sample workout would be 3X1.5 mile at LT (heart rate or pace, depending on the phase of training) with a 5:00 walk between each.

If the athlete does not have the speed, for example, to complete the quality sections in under 40:00, or is fast enough that the quality work is less than 30:00, then I would either break it up into time sections for the beginner, like 3X10:00, or lengthen the reps for the advanced, speedier runner, like 3X2.2 miles.

5. Tempo Workouts: Here the workout goal would be determined by considering specific event requirements. In the earlier part of this preparation phase I emphasize time sections at a specific heart rate, e.g. for half marathon run 4X15:00 at ½ marathon heart rate, with a 2:00 walk between each. Then in the latter part of the final preparation phase I’d have the same athlete run 3X5km at goal ½ marathon pace with a 2-3:00 walk break between each. I suggest a similar approach to marathon pace tempo runs & IM & ½ IM brick/combo runs. With the marathon I generally keep total volumes below & up to 15 miles (25km).

6. Long Runs: The purpose of long runs is to develop muscle endurance & train the body’s ability to metabolize lipids as a fuel source. A coach can objectively measure increases in vascularity in long runs by observing the athletes decoupling rates, (i.e. when pace slows, while HR remains constant). The basic idea is to be able to increase long run pace while maintaining predetermined sub AeT (aerobic threshold) heart rates. This is by far the most easy to improve through using the walk/run methodology. I find best results when I keep the ratio at 10:00 run, but move the 1:00 walk down as the athlete improves (by 5 to 10sec per jump) until a minimum walk period of 15sec.

Gordo Note: 10:1 worked really well for me. I tried 11:15/0:45 and that really increased the demands of the session. For now, 35-40s seems to be "about right" for getting the reset that Bobby talks about.

7. Racing: For runners who run the marathon in slower than 2:30 (at least sub 3:00) & then, by virtue of IM world bests, all IM athletes, I strongly recommend racing the walk/run method during racing as well. Sub 2:30 marathons have been achieved by runners in this fashion. This implies that if you are going to race this way, train this way. However, for the runner who wishes to run considerably faster & is able to run sub 2:30, I would still use this approach on the majority of occasions, but there would have to be long runs & tempo runs that are continuous running.

ADVANTAGES OF THE METHOD:
1. Increased volume (per workout & per week/phase)
2. Reduced recovery time
3. Mentally easier to train & race
4. Faster in the majority of cases
5. Improved lipid metabolism
6. Increased functional leg strength

What’s not to like?

Gordo Note: I noted #1 to #4 very quickly in my own training. The hardest part is the humility required to walk!

Bobby McGee
© BMES 2006
Grace, Gratitude & Guts

Fast Ironman Running

> When you ran in the 2:44-49 range you mentioned you
> ran very easy for the first 5k before finding your
> pace. Did you consciously decide to run a certain way
> from there on out (like try for neg/close-to-neg
> splits); or just run on feel and go for it? I realize

***You better have a good reason to cross 150 bpm and a VERY good reason to
cross 155bpm // last 10K are as hard as you can go. A high volume guy like
you won't blow at the end -- you need to trust that.

***Everyone runs the first two miles too fast -- the key is the third 10K --
that's BY FAR the easiest place to pass people. It's a nightmare trying to
get past a guy in the last 10K and near impossible with 5K to go.

> its different when you are actually running for first,
> but still interested in what you have to say.

***Same across all positions in the field. Use your watts on the bike and know that you
can catch anyone within 15 minutes of you!

Swim Starts

If you aren't 54-minutes or faster for an IM swim then remember...

...There is NO clean water to get to!

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QUESTION TO ME:

> I consider myself
> to be in the 53-55 range assuming typical conditions.
> How did you approach swim starts when you were in
> this range?

ANSWER:

This year was a REAL eye opener for me. My fitness was nowhere near 2004
and early 2005 but I came out with guys that used to beat me out of the
water. Why?

Well, I used to start way too fast -- and that was when I was telling people
that I was going easy! Everyone goes BANANAS at the beginning.

Key thing -- get dragged out to 400m swimming easy -- then it should feel
steady. You HAVE to swim easy enough that you can "crank" a fast 200 at
anytime. You'll need to do that around 1,000m and 2,000m -- this will
either be due to a pace change or to bridge around someone that cracks.
People generally crack at 1K and 2K.

Also remember that swim time doesn't matter -- it's all about glycogen
conservation. As a high volume guy that rarely gets tummy issues -- you'll
be fine regardless.

My swims this year were "easy" due to learning how the start works. I also
lucked out that Matt Lieto swam on top of Monica for 1200M (!) so she ended
up pulling my group in Canada.

Pace change swimming on long intervals is the single best open water
training technique -- I do a lot of that in my training.

HR Caps

Remember that it is a HR Cap, not a Target.

I had some questions on whether the HR caps should be hard or soft -- basically do you adjust for: (a) heat; (b) dehydration; (c) altitude; (d) fatigue; (e) lactate; (f) low blood volume; (g) lack of fitness; (h) gender or other factors that we can dream up.

I asked this question to Mark in Austin. His reply was that our HR is the best indicator for actual stress on our bodies. So when we are at our cap, we are under enough stress. Adding more stress tolerance due to a/b/c/d/e... isn't consistent with his advice for best practice. The time to add more stress is when the "endurance" protocol shows a plateau in terms of run test performance. If we keep improving then stick with the protocol.

On reflection and with eight weeks of his model under my belt. I have to say that it makes a lot of sense. So if you tempted to give yourself an excuse to go harder... my recommendation is "not yet".

Run:Walk Protocol

I did my first two-hour run of the season today.

Here's the protocol that I used...

1 -- walk five minutes
2 -- run ten minutes; walk one minute
3 -- repeat #2 until done

Things that I noticed...

a -- the hardest part (by far) is the walking. I had to walk through a couple of towns, beside pregnant ladies and grandmothers... I really had to let the ego go

b -- as this was my first long run, I went really easy at the start (about 125-132 bpm) within the first half an hour. Gradually, my heart rate came up without any effort on my part. My pace also picked up. For intensity reference, my HR cap is 148bpm; 80% of that cap would be 118 bpm; my AeT is 140 bpm.

c -- once warmed up, I'm probably rolling around 6:30-50 per mile pace // the transition down to walking from that requires very different muscular recruitment. I think that this is the "reset" that Bobby talks about. With the walking, I find that my hamstrings stretch -- so there is no shortening of my stride as the run progresses. Pace is maintained by staying fluid, I could have run very fast at the two hour mark (but didn't!).

d -- I'm not sure if 60 seconds of walking is the right amount. I may be able to get the "reset" on a shorter walking interval. I'll stick with 60s for the next three weeks and see how things progress.

e -- I figure that the run to walk transitions as well as my walking pace will improve with practice.

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Q1 -- Thanks for the input. On your long runs with walk, after warming up, it sounds as though you running the 10min portions near your HR cap; walking; and then gradually letting your HR rise again. Is this correct?

gA1 -- I haven't changed my training, just inserted a cap. So I try to sit in the bottom half of my steady zone when running that is 138-145 bpm (AeT-2bpm to AeT+5 bpm). A common temptation is to view "caps" as "targets". We all need to watch this in ourselves.

Q2 -- I noticed the desire to let myself run a bit quicker after walking to 'make up time'. If I understand it correctly, the time shavings is mostly from the 'lack of slowing down' over a marathon, not necessarily something an athlete will see a lot of on a two hour run. Is that how you see it?

gA2 --Here's what I expect that we'll see

>>>Race Benefits -- lack of slowing; better processing of calories; faster gastric emptying; less cramping -- in other words less of the four things that derail most Ironman performances

>>>Training Benefits -- faster recovery and higher quality of overall training -- I did weights this afternoon and felt fine; my 12-14 hour athletes that stuck with the run:walk were faster overall on all their long runs -- most will see benefits on a two-hour run. It's not for racing only.

Most people overestimate their running paces and underestimate their fade -- if we had powermeters for the run then we'd see that more clearly for folks. I suppose we could use GPS but I prefer to focus people on learning the correct effort within their zones/caps.

Season Pacing

>>>I was wondering if you would mind sharing your thoughts on using your
>>>philosophy for mountain bike races around 2 to 2h20?

I'd train very much the same as what I think is appropriate for IM. The
major change that I would make is that I'd leave out the Big Day Training as
that isn't key for their event.

There would be a temptation to do a lot of hard stuff earlier in the
season -- there always is! I'd skip that. Especially because the racing
season is so long.

I'd also have the guys race less than they normally do. Two hours all-out 3
out of 4 weekends will have the guys flat in no time. So you really need to
think about when the athlete needs to be fast as well as what's required
when it is time to be fast.

With an event that is so hard in the first 30 minutes -- a deep, deep
fitness platform is required. So that points to quite a bit of work on the
road bike -- even steady load.

My general approach to the year working backwards:

Key End of Season Event
2.5 Months of Specific Prep, last month holding back (always)
Transition
2.5 Months which includes 3 week race cycle; 3 week base cycle; 3 week race
cycle
Transition
4 month Base Period
Month off

So there's not alot of racing in there. However, when the athlete is racing
it will be lifting their fitness and they will be fast.

This is an ideal model -- for athletes that have to qualify for their end of
season race, that complicates it. Not so much with a two-hour event.

Your athletes that peak in April -- they are doing more intensity than you
think over the winter. I see it with my guys all the time. Some people
have an inability to hold back. This stunts their ultimate achievement.

Within that year above -- probably 8-10 events with 3 being important and 1
being very important.

If I was training for a mountain bike race, I'd hire Lynda Wallenfels as my
coach. I have a lot of trust in her.