tag:blogger.com,1999:blog-7915222980782433094.post136021362761290913..comments2024-03-15T03:34:26.390-07:00Comments on Alan Couzens: Structural Considerations in Planning the Microcycle (Basic Week)Alan Couzenshttp://www.blogger.com/profile/07123240819644335101noreply@blogger.comBlogger7125tag:blogger.com,1999:blog-7915222980782433094.post-46428814817981063712009-01-05T08:22:00.000-08:002009-01-05T08:22:00.000-08:00Hey Matt,Sorry, forgot to answer the question re t...Hey Matt,<BR/><BR/>Sorry, forgot to answer the question re the length of the build. <BR/><BR/>This is a really individual thing and is proportionate to:<BR/><BR/>1. The length of the off-season (longer off-season requires longer prep)<BR/><BR/>2. The level of the athlete (higher volume athletes require longer prep)<BR/><BR/>3. The nature of the activity, the longer the recovery between sessions, the longer the prep. <BR/><BR/>From what I am aware, you are at the high end of all 3, so I would recommend a prep period somewhere in the vicinity of 6-10 weeks (with a pretty gentle ramp of 5-7% from week to week).<BR/><BR/>Best,<BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-56192843900449700942009-01-05T08:18:00.000-08:002009-01-05T08:18:00.000-08:00Hey Matt,Thanks for the comment.As far as ultra-ru...Hey Matt,<BR/><BR/>Thanks for the comment.<BR/><BR/>As far as ultra-running goes, the same basic principles remain, i.e. the importance of hard-easy training, the importance of a preparatory 'build' into your season etc. <BR/><BR/>The difference (as I'm sure you know :-) is that ultra-running beats you up more than weight supported exercise. This 'beat up' also affects how quickly you recover your energy substrates. For this reason, runners aren't able to train with the same volume as cyclists or swimmers. <BR/><BR/>Couple of things to consider, esp considering the importance of the long run would be the use of a 2 peak as opposed to a 3 peak week (giving you more time to recover after the main long run) and the option of X-Training on your easy days. <BR/><BR/>Have a great 2009! Thanks for the continued support.<BR/><BR/>Best,<BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-39335191133486251602009-01-04T16:41:00.000-08:002009-01-04T16:41:00.000-08:00Alan,thanks for the discourse even someone like me...Alan,<BR/>thanks for the discourse even someone like me can sorta grasp.<BR/><BR/>Couple of questions:<BR/><BR/>As a runner building towards (trail/mountain running) ultra distances, can I apply some of the "Basic Week" to my own program?<BR/><BR/>And how long would you say a base (after an "offseason") for an ultra runner should be?<BR/><BR/>Lastly, if I can sleep and train at 5500 to 7000 ft., is that a benefit to me if used wisely (perhaps as a "camp" about 2-3 months into the program?).<BR/><BR/>Happy New Year.Matthttps://www.blogger.com/profile/06680473738547005786noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-33413944476382526242008-12-19T08:18:00.000-08:002008-12-19T08:18:00.000-08:00Thanks Jennifer.I was thinking that I may have gon...Thanks Jennifer.<BR/><BR/>I was thinking that I may have gone a little far on this one but per your advice, I'll keep pushing on. I'm yet to discover blogger's word limit :-)<BR/><BR/>Thanks again.<BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-22559956150900126762008-12-19T07:44:00.000-08:002008-12-19T07:44:00.000-08:00Hi Alan,I love the in-depth discussions on your bl...Hi Alan,<BR/>I love the in-depth discussions on your blog! Keep them coming....and thanks for answering my question!<BR/><BR/>JenniferWet Hair, Warm Hearthttps://www.blogger.com/profile/01295652614686335833noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-32317816601921047632008-12-18T08:16:00.000-08:002008-12-18T08:16:00.000-08:00Hey Jennifer,Answer would be yes for a novice athl...Hey Jennifer,<BR/><BR/>Answer would be yes for a novice athlete training less than ~14hrs per week with only easy-steady training.<BR/><BR/>However, when you start throwing relatively 'hard' days in there, in the form of big days of training or strength training, you need to also add corresponding easier days. This is when training gets a little more complex. <BR/><BR/>Philosophically, I guess it comes down to the question of whether you consider these hard days necessary for the Ironman athlete. Few would argue that big days are a necessity. Some would argue that strength training is not. If this is your stance, then the week gets considerably more simple. <BR/><BR/>Thanks for the question. Any questions that challenge me to simplify my stance are always welcome (as I have a tendency to go the other way :-)<BR/><BR/>Thanks,<BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-317389739186471122008-12-17T19:00:00.000-08:002008-12-17T19:00:00.000-08:00All this talk about glycogen depletion...can't an ...All this talk about glycogen depletion...can't an athlete keep their glycogen levels at a relatively stable level by "reloading" after exercise with appropriate nutrition on a continuous basis?<BR/>Thanks<BR/>JenniferWet Hair, Warm Hearthttps://www.blogger.com/profile/01295652614686335833noreply@blogger.com