tag:blogger.com,1999:blog-7915222980782433094.post2392716449632836991..comments2024-03-15T03:34:26.390-07:00Comments on Alan Couzens: Living the Basic Week 1: Big Rocks FirstAlan Couzenshttp://www.blogger.com/profile/07123240819644335101noreply@blogger.comBlogger12125tag:blogger.com,1999:blog-7915222980782433094.post-44360540721443591362008-12-03T09:10:00.000-08:002008-12-03T09:10:00.000-08:00Good point, Elliot. I guess I have always assumed ...Good point, Elliot. <BR/><BR/>I guess I have always assumed that this is something that most folks can 'get used to' if they do it enough. Makes sense though that there may be genetic influences here as much as anywhere else. <BR/><BR/>Best regards,<BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-19275023481362653162008-12-03T06:35:00.000-08:002008-12-03T06:35:00.000-08:00Great - thanks for the reply and the reference. I...Great - thanks for the reply and the reference. I never thought that gastric emptying could be changed as I just thought there would be a relatively fixed density of receptors, but I suppose it makes sense that it varies from person to person and that we need to find our personal sweet spots. Interesting to consider this alongside your recent blogs comparing a low VO2 max but good fat burner with a high VO2 max bad fat burner. We could consider a third option of a high VO2 max bad fat burner who also had a good stomach absorption rate...<BR/><BR/>Rgds.Elliot Fullwoodhttps://www.blogger.com/profile/08735035005312425600noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-43938651665104378042008-12-02T09:09:00.000-08:002008-12-02T09:09:00.000-08:00Hey Elliot,Not quite 125kg yet. But if the off-sea...Hey Elliot,<BR/><BR/>Not quite 125kg yet. But if the off-season continues much longer, who knows? :-)<BR/><BR/>Ironman is fundamentally an exercise in endogenous CHO sparing. To be sure, you can get the most bang for your buck (80% of calories w/minimal risk of stomach distress on ~1g/kg/hr. However, to get that extra 20% requires substantially more intake ~1.5g/kg (see Jeukendreup and Jenjens 2000 study). At these CHO levels most athletes are definitely pushing the limits of gastric emptying. Training this is one of the key objectives of Race Sims in the specific prep period. <BR/><BR/>If I didn't do this I would agree with you, but I had a number of rides at similar HRs that I was taking in 500-600kcal/hr so I don't think that was the issue. Actually, by the time the stomach gave me issues I was probably at 400kcal/hr but was trying to get more via a flask that was giving me more air than calories. Changing that will be my first port of call in my next series of race sims. <BR/><BR/>Hopefully next time I will have the opportunity to prove in a race situation that I can take the 500+kcal/hr. <BR/><BR/>Best regards,<BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-43108706596314684492008-12-02T07:33:00.000-08:002008-12-02T07:33:00.000-08:00Take 4000kCal in 8hrs? What happened to 1g/kg/hr?...Take 4000kCal in 8hrs? What happened to 1g/kg/hr? Isn't that why your stomach filled up (or do you weigh 125kg now ;) )?Elliot Fullwoodhttps://www.blogger.com/profile/08735035005312425600noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-61240074820673841642008-10-19T10:14:00.000-07:002008-10-19T10:14:00.000-07:00Hey AB,Thanks for the comment on the blog. Swim - ...Hey AB,<BR/><BR/>Thanks for the comment on the blog. <BR/><BR/>Swim - Sounds about right for a normal mixed swim set. On a particularly tough day (long aerobic sets close to threshold) you could potentially wind up with something closer to 90-100. I would say a 'normal' 90min aerobic session would be ~70. <BR/><BR/>Strength - A lot of potential variability here. Since TSS is an estimate of glycogen cost of the session, in a strength sense it is related to the size of the muscle groups used and how much rest you have between exercises. <BR/><BR/>For a superset program that focuses on compound movements, TSS could approximate 100/hr. <BR/><BR/>For a regular 3x10 w/60-90s routine with a mix of compound and isolated moves, I would say that 30-40 would be more accurate.<BR/><BR/>All the best,<BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-82710812399685132282008-10-18T22:52:00.000-07:002008-10-18T22:52:00.000-07:00Hi Alan,really enjoy your writing & this is my...Hi Alan,<BR/>really enjoy your writing & this is my 1st comment/question. I'm new to peaks software & after seeing your dtss scores wanted to ask advice on scoring swim & strength sessions. I'm allotting 90 min squad swims 60-70 tss (depending on rpe) & 50 min core/strength sessions 20tss. Does this sound Ok as I'm accumulating ave 830 tss/week (ave 16 hours) I know run & bike tss is correct based on recently tested CP30 test & 10km run race. Sorry if this is long winded or blatantly seeking free advice.<BR/>Regards ABAB@OZhttps://www.blogger.com/profile/17912443935559226179noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-35443043914345448682008-10-17T06:01:00.000-07:002008-10-17T06:01:00.000-07:00Hey Paddy,ThanksStrength Circuit: It's a little mo...Hey Paddy,<BR/><BR/>Thanks<BR/><BR/>Strength Circuit: It's a little more specific with a focus on stabilizers and antagonists. Fire your email at me and I'll send you a copy. <BR/><BR/>Descending run intensity varies with time of year and the races being prepared for. At the moment I'm doing 3x4mi loops one easy (~70%MHR), one steady (~75%MHR), one moderately hard (~80%MHR). <BR/><BR/>Cheers,<BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-81674808806729316872008-10-17T03:56:00.000-07:002008-10-17T03:56:00.000-07:00Cracking blogTwo questions:Functional strength cir...Cracking blog<BR/><BR/>Two questions:<BR/>Functional strength circuit - does this refer to traditional circuit training or is this something more specific.<BR/><BR/>Descending/tempo run - what's the intensity?<BR/><BR/>Regards<BR/>PaddyPaddyhttps://www.blogger.com/profile/18354958720761164006noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-52809683017389945082008-10-14T08:48:00.000-07:002008-10-14T08:48:00.000-07:00TJ, I like to do my strength run after my ride. I ...TJ, <BR/><BR/>I like to do my strength run after my ride. I don't think anything better simulates how your legs feel at the end of a hilly trail run on the Sunday after a ride. <BR/><BR/>The midweek medium-long run is typically flat and a little quicker. Eventually I'll build this to a solid distance but right now the strength run takes priority. <BR/><BR/>Cheers,<BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-78520922602658030552008-10-14T08:45:00.000-07:002008-10-14T08:45:00.000-07:00Hey Matt, Thanks for the kudos on the blog. Hope i...Hey Matt, <BR/><BR/>Thanks for the kudos on the blog. Hope it wasn't fast induced :-)<BR/><BR/>Cheers,<BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-264149044505197302008-10-14T05:56:00.000-07:002008-10-14T05:56:00.000-07:00I notice you have your longest run coming the day ...I notice you have your longest run coming the day after your longest ride of the week. Seems like I remember Gordo advising against this. Any particular reason you have them back to back?TJhttps://www.blogger.com/profile/02092311195934359639noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-59988430029012283572008-10-13T14:58:00.000-07:002008-10-13T14:58:00.000-07:00great post!great post!Matt Harthttps://www.blogger.com/profile/00684728826764555721noreply@blogger.com