tag:blogger.com,1999:blog-7915222980782433094.post5627479364342218490..comments2024-03-15T03:34:26.390-07:00Comments on Alan Couzens: Benchmarks and ForecastingAlan Couzenshttp://www.blogger.com/profile/07123240819644335101noreply@blogger.comBlogger8125tag:blogger.com,1999:blog-7915222980782433094.post-92004463879234054122009-03-13T13:36:00.000-07:002009-03-13T13:36:00.000-07:00Hey Paul,Thanks for the additions. I do concur wit...Hey Paul,<BR/><BR/>Thanks for the additions. <BR/><BR/>I do concur with HR:pace decoupling over those tests as a good indicator of improving fitness. <BR/><BR/>Will be interesting to look at whether AeT-LT pace/power gaps also transfer to HR gaps in our sample. Does seem to make a lot of sense. <BR/><BR/>Thanks again for the food for thought.<BR/><BR/>Cheers,<BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-33785236418443732252009-03-13T13:30:00.000-07:002009-03-13T13:30:00.000-07:00Hey Bill,With my own data obsession, I'm thinking ...Hey Bill,<BR/><BR/>With my own data obsession, I'm thinking I must have been a meteorologist in a former life :-)<BR/><BR/>Thanks for the kudos.<BR/><BR/>All my best,<BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-72001908821208645352009-03-12T19:54:00.000-07:002009-03-12T19:54:00.000-07:00G'day Alan,"You've inspired me to del...G'day Alan,<BR/><BR/>"You've inspired me to delve into the HR dynamics as an indicator of strengths/weaknesses a little more deeply."<BR/><BR/>I think also it can give you indicators as to how hard people are training and a reality check for them too. <BR/><BR/>It's a real eye opener for novices and it takes time for them realize that Aet is very close to IM effort and they don't realize initially how easy they need to go. It takes time for people to then tune into the RPE and to make it accurate training tool. <BR/><BR/>Unfortunately, I don't have labs like you do, but I do use all of your theories as a way of showing people how to train, test, reflect, act etc with just a HR monitor or RPE. <BR/><BR/>Being able to transcribe the science of what you provide into something workable for an athlete has been a rewarding challenge for me as a coach. <BR/><BR/>"I typically use lactate & VO2 testing at the start of a training cycle to determine strengths/weaknesses and focus points for the coming cycle."<BR/><BR/>I look at the rates of improvement at Aet and Aet +10bpm, plus the narrowing or expanding of that gap in pace as a method of setting up their next training cycle. I'll generally need a lot more test results to indentify improvements, plateaus etc and to eliminate variables that can occur from test to test. <BR/><BR/>"I have never taken the time to look at how HR/Pace corresponds with weaknesses on the lactate/FUEL curve."<BR/><BR/>What I look for here is how much pace drops off in relation to HR over the 8km run test, for example. <BR/>An athlete may start at 140bpm and 5:00min/k but may end of at 140bpm and 5:30min/k. Compare that to someone who can start at 140bpm and 5:00min/k and end at 140bpm and 5:10min/k. So there is added information for me to digest within a test, not just HR and overall pace itself, but also what is happening to that pace over time. Inexperienced athletes seem to have a bigger drop in pace, which indicates to me a lack of efficiency and economy as a runner. If that is happening then, then possibly there technique is breaking down too soon in runs, because they are running to long. So I'll cut back on the distance an athlete runs but get them running more often to support and develop good technique. I wouldn't need to do this sort of thing with someone who pace does not drop off in the test. These guys will just continue to do what they are doing until the tests show something up that tells me their program needs to change. <BR/>I did all of this on myself and in 8months my Aet pace went from 5:40min/k and my Aet +10bpm was 4:50min/k down to an Aet pace of 4:32min/k and an Aet +10bpm pace of 4:19min/k. The gap between the two paces went from 40sec down to 13sec. I’m at a point where I don’t think I can narrow the gap any further, this indicates to me I may need a training cycle of Aet +10bpm in order to improve my strength endurance, as it appears to be more of a limiter than my efficiency and economy. However, at the start of my run program with a 40sec difference between the two paces, it just shows how poor more efficiency and economy was at Aet. <BR/><BR/>“When I get a chance I will definitely sift through some lab files. It makes good intuitive sense, however, the general conception within the sports science community is that there is at most one HR deflection point on a HR/Pace curve. Some would argue none. Now that we have sufficient lactate/HR files I'd be keen to take a look at this myself and see what we come up with.”<BR/>I will be eagerly waiting. <BR/><BR/>Thanks for listening. <BR/>PaulPaul Fleurenhttps://www.blogger.com/profile/11475494771101660722noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-8190262164563856022009-03-12T19:31:00.000-07:002009-03-12T19:31:00.000-07:00LOL. You've just explained my desire for constant...LOL. You've just explained my desire for constant data and feedback from my training.<BR/><BR/>As a meteorologist in the Air Force for the past 22 years, this post really hit close to home.<BR/><BR/>On both counts.<BR/><BR/>Excellent post, as always, Alan.Billhttps://www.blogger.com/profile/17596205932932108573noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-15382617172730119352009-03-11T07:41:00.000-07:002009-03-11T07:41:00.000-07:00Thanks Man.Great idea. Those 'for Dummies' books s...Thanks Man.<BR/><BR/>Great idea. Those 'for Dummies' books sell! Cha-ching :-)<BR/><BR/>Amazes me how many folks are willing to concede dummy status. I'm sure it took a few chats with the initial publisher to convince them that they were on to a winner. <BR/><BR/>I think we're all kind of Dummies when it comes to wko. It's such a new tool that we're learning more as we use it. <BR/><BR/>Best,<BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-28349282482376957172009-03-10T23:58:00.000-07:002009-03-10T23:58:00.000-07:00Dude!You really know how to put this info into a m...Dude!<BR/><BR/>You really know how to put this info into a more laymans terms to learn use data!<BR/><BR/>Are you maybe into writing a book called "How to use WKO+ for dummies" :Dllhttps://www.blogger.com/profile/10694446270426418514noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-65643335695862469052009-03-10T20:39:00.000-07:002009-03-10T20:39:00.000-07:00Hey Paul,Thanks for your comments.You've inspi...Hey Paul,<BR/><BR/>Thanks for your comments.<BR/><BR/>You've inspired me to delve into the HR dynamics as an indicator of strengths/weaknesses a little more deeply.<BR/><BR/>I typically use lactate & VO2 testing at the start of a training cycle to determine strengths/weaknesses and focus points for the coming cycle. <BR/><BR/>I have never taken the time to look at how HR/Pace corresponds with weaknesses on the lactate/FUEL curve.<BR/><BR/>When I get a chance I will definitely sift through some lab files. It makes good intuitive sense, however, the general conception within the sports science community is that there is at most one HR deflection point on a HR/Pace curve. Some would argue none. Now that we have sufficient lactate/HR files I'd be keen to take a look at this myself and see what we come up with.<BR/><BR/>Hope all is well.<BR/><BR/>Best regards,<BR/><BR/>ACAlan Couzenshttps://www.blogger.com/profile/07123240819644335101noreply@blogger.comtag:blogger.com,1999:blog-7915222980782433094.post-67930837258962607162009-03-10T17:03:00.000-07:002009-03-10T17:03:00.000-07:00great post Alan,Bike (Long Workout)1hr on the trai...great post Alan,<BR/><BR/>Bike (Long Workout)<BR/>1hr on the trainer (30min easy w/up, 30min @ 135bpm) Record power<BR/>2-4hrs on the road<BR/>1 hr on the trainer (30min @ 135bpm, 30min cooldown) Record power <BR/><BR/>I do similar tests as these. What <BR/>I do an 8km run test, 4km @ Aet and then 4km @ Aet +10bpm. I like to track the difference between these two intensities to assess progress. <BR/>For example, Sometimes I have made bigger gains at Aet pace then what I have at Aet +10bpm pace. I then structure my next training cycle around that result. <BR/><BR/>I focus primarly on imopoving my Aet pace and when it gets down to only 10-15sec/k difference to my Aet +10bpm I then do a cycle of training focusing on Aet +10bpm as I feel I have probably taken my Aet pace as far as I can get it. Efficiency and economy are good when the gap is narrow. Therefore I focus on strength endurance. When that improves the my Aet +10bpm paces improves faster than my Aet pace. I'll then return back to an endurance phase focus on efficiency and economy at my new faster Aet pace. <BR/><BR/>On the swim a do a negative splitting set at increasing intensities and on hte bike it is 20k @ Aet and then 20k @ Aet +10bpm<BR/><BR/>Does that make sense?<BR/><BR/>Your thoughts on this?<BR/><BR/>I haven't been able to work out yet how I can account for fatigue through training load that could impact on these results. <BR/><BR/>I coach around 8-10 guys at different times of the year and these tests help show me and then the athletes I coach that in some cases they are training somewhere between Aet and Aet +10bpm when they think they are below of at Aet according to their results. <BR/><BR/><BR/><BR/>Cheers<BR/>PaulPaul Fleurenhttps://www.blogger.com/profile/11475494771101660722noreply@blogger.com