tag:blogger.com,1999:blog-7915222980782433094.post7937467936384826861..comments2024-03-15T03:34:26.390-07:00Comments on Alan Couzens: Real World Periodization IV: The Need For SpeedAlan Couzenshttp://www.blogger.com/profile/07123240819644335101noreply@blogger.comBlogger8125tag:blogger.com,1999:blog-7915222980782433094.post-15661582014397570952008-09-16T08:38:00.000-07:002008-09-16T08:38:00.000-07:00Hey Mat,Thanks for the kind words on the blog. Som...Hey Mat,<BR/><BR/>Thanks for the kind words on the blog. <BR/><BR/>Some answers to your questions below:<BR/><BR/>1. Run vs. Run/Walk: <BR/>There are two situations that IMHO run/walk trumps run only:<BR/><BR/>- When starting a running program run/walk enables you to lengthen the sessions and accrue more work without slowing down. <BR/><BR/>- When doing long runs, most folks will find that sharing the load between running and walking muscles actually improves performance. <BR/><BR/>Keep in mind that every athlete is an experiment of one and in that light, when a question like this comes up, experiment. Try some long runs with each protocol for yourself and see which one elicits better speed:heart rate. Keep in mind also that walk:run breaks often allow you to take more calories/fluids than run alone so this may come into play. <BR/><BR/>Functional vs. Traditional Strength: The answer is BOTH :-)<BR/>Each have their advantages and are required for the well-rounded triathlete.<BR/><BR/>Strength vs. Aerobic Work: The weight given to each comes down to individual strengths/weaknesses but both are needed as part of your program. <BR/><BR/>In the case of functional strength and running, I would favor doing the run first. Running on tired stabilizers is a recipe for injury.<BR/><BR/>Brick vs Single Sessions: Again, I feel both are needed in a well-rounded program. Your personal cut off point will be related to your own level of fitness. I think +5% decoupling is a good starting point.<BR/><BR/>The most important question to ask regarding the effectiveness of your basic week is "How often are you able to complete it". The format looks good. <BR/><BR/>Don't be afraid to include a small amount of (maintenance) mod-hard in your week. The key is not to make it a focus until you are ready to use it in your race, i.e. you are an elite athlete!! <BR/><BR/>Thanks again for the kind words on the blog. <BR/><BR/>Keep it rolling. <BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-8638772296432381272008-09-16T04:20:00.000-07:002008-09-16T04:20:00.000-07:00Hi Alan another cracking post! With the quality of...Hi Alan another cracking post! With the quality of information you publish you could write a book!<BR/><BR/>Few q's I've been wondering about for a while and was hoping you could shed some light for me.<BR/><BR/>All these questions are in relation to me as the self coached athlete, I am in the general prep phase atm, so here goes....,<BR/><BR/>Q.1 What is better when trying to build run milage,straight easy running 145hr/5:30 per km or run/walk protocol 10min:1min that gordo uses?<BR/><BR/>If using run/walk when should I switch to straight running?<BR/><BR/>*currently doing continous running 3x30min per week at above parameters.<BR/><BR/>Q.2 If attempting a strength program when is best to do it, before or after aerobic work or on alternate days?<BR/><BR/>Should I go to the gym, or do body weight exercises ie lunge 1 leg squat etc?<BR/><BR/>Does the need for the strength training overide aerobic volume till you have reached a certain level of strength? If so how much?<BR/><BR/>*currenty doing core work, 1 leg squat, lunges etc 1 set of 20 reps before running, at the point where this no longer affects my run.<BR/><BR/>Q.3 Aerobic brick Vs single sessions, what is the cut off point regarding duration for seperating sessions?<BR/><BR/>*currently doing 30min bike+ 30min run x 2 per week all easy<BR/><BR/>My basic week (once up and running)<BR/>mon-- easy 02 brick 30min/30min<BR/>tue-- easy swim + drills 30min<BR/>wed-- same as mon<BR/>thu-- same as tue<BR/>fri-- AM core/strength + 30min run PM easy swim as mon<BR/>sat-- long ride 2hrs<BR/>sun-- long flat walk 2hrs<BR/><BR/>Open to suggestions regarding basic week structure, any ideas?<BR/><BR/>What kid of volume must I attain before I even hink about any mod to mod hard work, I need something to aim at here or else I get bored!<BR/><BR/>I understand it takes a long time to get good and I am commited to doing the work.<BR/><BR/>Would really appreciate any tips or thoughts you have regarding my program.<BR/><BR/>I thank you for your time as I can only imagine how many people must e-mail requests such as mine.<BR/><BR/>Many thanks<BR/><BR/>MATmat judehttps://www.blogger.com/profile/04514873830450305457noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-24011058212416210792008-09-15T06:36:00.000-07:002008-09-15T06:36:00.000-07:00Hey Freshtadeth,Individual response to altitude is...Hey Freshtadeth,<BR/><BR/>Individual response to altitude is considerably more variable than the popular literature suggests. Depending on your own physiology, for a 3hr event, you may notice anything from 0% difference vs. your sea level perfromance up to 5%if you are a poor responder at the altitudes that you mentioned. <BR/><BR/>Ironically, the more that the altitude affects you, the better from a training perspective. In order to receive the red blood cell adaptations that are sought with altitude, some destauration must occur. <BR/><BR/>In summary you may:<BR/>a) Not notice any difference in performance or altitude training effect<BR/><BR/>b) Notice a slight decrement in performance but also get some hypoxic stimulus that could help you in the long run. <BR/><BR/>Hope this helps. <BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-41881323479734437892008-09-14T17:38:00.000-07:002008-09-14T17:38:00.000-07:00hey alan, I've been reading your blog for a while ...hey alan, <BR/><BR/>I've been reading your blog for a while and find a ton of useful info, so thanks! I have a question though. I am a cyclist racing for penn state university and was wondering if the difference in altitude between where I live at home over the summer (basically sea level) and the altitude at school (1500 ft) would make much of a difference in my training. I know 1500 feet is not considered "altitude" relatively speaking but could a 1500 ft difference between where I train at home and where I train at school have much of an effect on my fitness, all else equal? Thanks!freshtadeathhttps://www.blogger.com/profile/13100725753122216959noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-29544659450554332972008-09-09T09:05:00.000-07:002008-09-09T09:05:00.000-07:00Krelli,Plenty of "fast" folks have tried the IM ga...Krelli,<BR/><BR/>Plenty of "fast" folks have tried the IM game and not touched the times of the Maffetone disciples of the 80's.<BR/><BR/>Even at the elite level, IM athletes aren't that 'fast' from a single sport perspective. There are high school athletes around the country on a training run at the moment at 6:00 pace. Maybe 10% of them could even keep that pace up at the end of a 2 and a half hour training day. But how many could do that 8hrs into a training day? <BR/><BR/>That's what Allen and the crew trained for.<BR/><BR/>Thanks for the kind words on the blog.<BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-87942766189161367572008-09-09T07:32:00.000-07:002008-09-09T07:32:00.000-07:00Hi Alan,good blog (as always :) However, I find it...Hi Alan,<BR/><BR/>good blog (as always :) However, I find it interesting that you mention "short-course concentration in training" as reason for stagnating IM times. I think that the next big improvements in IM can only be made by "speed". In my humble opinion, MASSIVE amounts of aerobic training lead to the ability to "last longer" but not necessarily to faster times. In comparison to ultra competitions lasting several days, Ironman is still a speed race. What do you think?<BR/><BR/>cheers<BR/><BR/>krellikrellihttps://www.blogger.com/profile/11342889943205164524noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-53136088916925221872008-09-08T19:16:00.000-07:002008-09-08T19:16:00.000-07:00Thanks G. Good tip. I will do that. It's only when...Thanks G. <BR/><BR/>Good tip. I will do that. It's only when I go back to look over the previous months that I realize just how quickly the posts add up. <BR/><BR/>A few words each week ultimately becomes a good sized library. Sounds like there's a blog-worthy parable in there somewhere :-)<BR/><BR/>Thanks,<BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-71745436119494047892008-09-08T17:00:00.000-07:002008-09-08T17:00:00.000-07:00Al,Good stuff. You should use labels to sort your...Al,<BR/><BR/>Good stuff. You should use labels to sort your stuff via category (I spent the week adding on my blog). It will make it a lot easier for folks to track back. <BR/><BR/>You have a lot of valuable info in your site. Seeing as I don't write a lot of e. phys. stuff I used a general category but you might want to hone that down a bit -- lactate, fat oxidation... etc...<BR/><BR/>gGordo Byrnhttps://www.blogger.com/profile/03794373462790192089noreply@blogger.com