re JeepFleeb's not so much volume comment
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2008-05-20 9:54 PM |
Expert 1148 Santa Fe, New Mexico | Subject: re JeepFleeb's not so much volume comment
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2008-05-20 10:27 PM in reply to: #1415256 |
Pro 4675 Wisconsin near the Twin Cities metro | Subject: RE: re JeepFleeb's not so much volume comment jashac - 2008-05-20 9:54 PM
"your body will make all the adaptations it needs to"......"needs to", to do what exactly? Finish within 17 hours?....... break 10 hours? 4 hour rides.....at what pace/intensity?? 90 minute runs....at what pace/intensity?? |
2008-05-21 12:42 AM in reply to: #1415256 |
Champion 9430 No excuses! | Subject: RE: re JeepFleeb's not so much volume comment Somebody better be on popcorn duty come tomorrow when everyone gets to work and logs on |
2008-05-21 6:15 AM in reply to: #1415256 |
Champion 19812 MA | Subject: RE: re JeepFleeb's not so much volume comment If I only did 90 minute run I'd do maybe at most 9 miles..how could I expect to be able to run 26 come IM day? Now increasing my long runs 2 miles is hard and I do each distance twice before moving up. I know I will most likely walk some but my goal is to minimize that. 4 hour ride for me in hills might be 60-65 mile ride. Now doing 85-95 mile rides are signficantly harder and take more mental focus than those shorter 4 hour rides. IMLP I will be over 7 hours on the bike. I wouldn't have the durability/resilancy to handle it. My coach used to cap long runs at 2.5 hours for his IM athletes, but found those like me that are slower would tend to get beat up pretty bad and finish not how they'd like ie mostly walking. So he has changed to doing long runs to up to 20-22 miles which is the way I'm building as I fatigue easily and don't have good run endurance. I can't imagine training 90 minutes and 4 hours on the run/bike and expect to ride 7 hours and run 5+ hours. It may work for Aaron who is much younger and gifted athlete but it would never work for me. My coach does focus on recovery and has continued to cut down my build/recovery ratio so my key endurance sessions I come into as fresh as possible in a relative sense. I used to do 2 week build/1 week recovery. Now we are doing a 10 day cycle. I think everyone needs to find the training balance that is right for them and trust the plan/coach they are using. We are each unique and our bodies handle training similar in general sense but different in a specific manner. |
2008-05-21 7:08 AM in reply to: #1415256 |
Expert 749 | Subject: RE: re JeepFleeb's not so much volume comment I agree that trianing voume (hours wise) is dependant on one's speed. Living in the mountains a 7 hour ride is not always 100 miles, but I know that 7 hours on the bike is 7 hours on the bike and don't feel like I have to make the mileage. I do whole heartedly agree that 75 - 80% of people overtrain for an IM. I have taken a new attitute this year and am really focusing on skill not volume during the week. Long weekends but more focused & purposful long weekends. |
2008-05-21 7:08 AM in reply to: #1415256 |
Elite 4235 Spring, TX | Subject: RE: re JeepFleeb's not so much volume comment If you look past the specific time limitations that he mentioned, I think his biggest point is not so much to limit your volume, but to balance your workload with your recovery. Sure, longer and more intense workouts can produce better results. However, those workouts need to be matched by the proper recovery. Problem is, each of us recover differently due to age, sleep, diet, stress, genetics, etc., so it's difficult to set hard rules on how to recover. I do think Aaron contradicts himself. I agree that speed work is not always neccessary. If the speed is there, focus on endurance work. However, it's difficult to work on endurance with a 90 min cap for running. You don't need a 3-4 hour run, but it seems like a 2-2.5 hour run could help with the endurance part. Hey, he's a lot more experience than me, so I'm sure he's given this a lot of thought. As for me, I'll listen to my coach and see what happens. |
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2008-05-21 7:25 AM in reply to: #1415256 |
Expert 1535 Coeur D'alene, ID | Subject: RE: re JeepFleeb's not so much volume comment jashac - 2008-05-20 6:54 PM
I do agree with this part of the statement. Recovery is extremely important and if you don't plan for it and make sure you recover you are spinning your wheels and run a pretty high risk of injury and burn-out. However, I do not agree that a 90 minute run and 4 hour bike is adequate for most people, particularly the run. While some may get away with this volume of training, most will benefit in a number of ways from longer days. I believe the fitness gains are measurable with longer training days but most important are the psychological benefits of training longer. Knowing that you're able to "go the distance" is invaluable as far as I'm concerned. As long as you allow adequate time to recover when you do. Like every other aspect of training though, these things are individual and everyone needs to find what works best for them. Good luck to all with your training. |
2008-05-21 7:46 AM in reply to: #1415256 |
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2008-05-21 8:07 AM in reply to: #1415256 |
Champion 6539 South Jersey | Subject: RE: re JeepFleeb's not so much volume comment I agree and disagree. Every athlete is different, but I do think a lot of people train more than they need to, especially with the longer stuff. Battling run injuries has always been a part of my training, and my run volume has always been less than most, and my long runs have always been shorter than most...but it has always gotten me through race day. Consequently, I tend to do longer rides than most. I can handle it just fine, and can recover just fine, and I am spending less time than others recovering from runs. I am cool with it, and I enjoy the long rides. That said, in training for my first IM, every once in a while (especially earlier this week), doubt creeps in and I wonder, "Am I doing enough?" It's a natural fear/doubt, and one that takes time (i.e., multiple IM races, such as what Aaron's done) to really understand and be okay with. |
2008-05-21 8:12 AM in reply to: #1415561 |
Subject: ... This user's post has been ignored. |
2008-05-21 8:34 AM in reply to: #1415680 |
Expert 1535 Coeur D'alene, ID | Subject: RE: re JeepFleeb's not so much volume comment JeepFleeb - 2008-05-21 5:12 AM 80% of the fitness gains come in the first 2hrs of riding and 45min of running. There are gains to be had past that, but the marginal gains are less and less. Just curious if you can site the research that bears this out? I'd like to read it if you can. |
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2008-05-21 8:35 AM in reply to: #1415302 |
Champion 10471 Dallas, TX | Subject: RE: re JeepFleeb's not so much volume comment Birkierunner - 2008-05-20 10:27 PM jashac - 2008-05-20 9:54 PM
"your body will make all the adaptations it needs to"......"needs to", to do what exactly? Finish within 17 hours?....... break 10 hours? 4 hour rides.....at what pace/intensity?? 90 minute runs....at what pace/intensity?? I think the PACE is key here. Aaron's 90 minute run probably means he runs around 11-13 miles. For me, 90 minutes means 7-8 miles. So there is a difference there. His 4 hour ride is around 75-80 miles... my 4 hour ride is around 65 miles. I think if it works for him, that's great. Obviously, it works for him. I don't think this training plan would work for me. My fitness level is not where his is at, so I think I need the longer sessions. I can say that there was a difference for me riding 85 miles versus 100 miles. Physically is affected me differently. I see the value in riding 100+ mile rides before my IM. I will say that I will only train up to 16 miles walking/running in training. So I guess in a sense I'll be doing his type of training for the marathon... BUT I also don't expect my body to run 8 minute miles for 26.2 miles. |
2008-05-21 8:36 AM in reply to: #1415735 |
Subject: ... This user's post has been ignored. |
2008-05-21 8:40 AM in reply to: #1415668 |
Coach 10487 Boston, MA | Subject: RE: re JeepFleeb's not so much volume comment LaurenSU02 - 2008-05-21 8:07 AM x2. It would be silly and a waste of time to attempt generalizing triathlon training for every type of athlete because all have different goals, skills (strengths), fitness level, ability to recover, time constraints and needs. Tri training shouldn't be as complicated as some coaches make but with the unbelievable amount of misinformation provided on forums, magazines and books it is not surprising athletes in particular less experienced are so confused about how to approach their training. I agree and disagree. Every athlete is different, but I do think a lot of people train more than they need to, especially with the longer stuff. Battling run injuries has always been a part of my training, and my run volume has always been less than most, and my long runs have always been shorter than most...but it has always gotten me through race day. Consequently, I tend to do longer rides than most. I can handle it just fine, and can recover just fine, and I am spending less time than others recovering from runs. I am cool with it, and I enjoy the long rides. It would be ridiculous for me as a coach to state ‘x’ or ‘y’ training approach works better or to attempt train every single athlete I coach the same way. The needs from a sedentary new to the sport, overweight 45 y/o man wanting to complete his 1stt race will be VERY different the needs of a fit, thin, experienced competitive 30 y/o female trying to win her AG at IM. What I think is important for those reading this thread to understand is that while there are some general aspects we should address in our training, there are some specifics that have to be addressed individually to make the plan work for that given athlete. |
2008-05-21 8:48 AM in reply to: #1415680 |
Coach 10487 Boston, MA | Subject: RE: re JeepFleeb's not so much volume comment JeepFleeb - 2008-05-21 8:12 AM Really? According to the reasearch presented at the Lore of Running by T Noakes, elite runners don't experience diminishing returns until around 3 hr mark traning at marathon pace. For AGers this would probably be somewhere around 2-3 hrs of running at marathon pace due to the lack of adaptations. that makes yor cycling # look a bit silly...80% of the fitness gains come in the first 2hrs of riding and 45min of running. There are gains to be had past that, but the marginal gains are less and less. is this yours or your coach's info? |
2008-05-21 8:55 AM in reply to: #1415256 |
Champion 10154 Alabama | Subject: RE: re JeepFleeb's not so much volume comment Seems to me there is significant psychological benefit in going long on training rides and run. Also, I have found that if I can't run 3+ hrs in training, my marathon performance is gonna suck (that's a technical term that means 'dang, this was hard as hell!'). ~Mike |
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2008-05-21 8:57 AM in reply to: #1415416 |
Extreme Veteran 732 Omaha, USA | Subject: RE: re JeepFleeb's not so much volume comment Shermbelle - 2008-05-21 12:42 AM Somebody better be on popcorn duty come tomorrow when everyone gets to work and logs on Popcorn is in the air popper! |
2008-05-21 8:59 AM in reply to: #1415256 |
Extreme Veteran 333 | Subject: RE: re JeepFleeb's not so much volume comment I agree with what LaurenSUO2 has to say in that it perhaps takes having done at least one IM to be able to be comfortable with a reduced training volume going in to IM. As I'm training for IMFL, I'm sure I overtrain sometimes and just do too much volume, but mentally, this is crucial for me to know I can do it. Will it make me faster? Doubtful, but I will be more confident (hopefully) that I can make it through a 13-17 hour day. Same with marathon training--I know that my last 22 mile run doesn't make me a stronger runner come race day, but I can use that at mile 17 or 21 when the going gets tough to remind me that I have the skills and strength to finish up. |
2008-05-21 9:01 AM in reply to: #1415775 |
Master 2485 Atlanta, Georgia | Subject: RE: re JeepFleeb's not so much volume comment amiine - 2008-05-21 9:48 AM Really? According to the reasearch presented at the Lore of Running by T Noakes, elite runners don't experience diminishing returns until around 3 hr mark traning at marathon pace. For AGers this would probably be somewhere around 2-3 hrs of running at marathon pace due to the lack of adaptations. that makes yor cycling # look a bit silly... Bit of a highjack but if an elite runner who runs a 2:15 mary is doing 3hr training runs at marathon pace, does that mean a long training run is 30+ miles? Or is it that a long workout, with all sets included, would be 3hrs?is this yours or your coach's info? Jeepfleeb's 2hr/45min comment does seem a little counterintuitive but if I twist my brain around a little bit, I guess I could see how it could be true - Depending on the athlete, sure. |
2008-05-21 9:02 AM in reply to: #1415742 |
Expert 1535 Coeur D'alene, ID | Subject: RE: re JeepFleeb's not so much volume comment JeepFleeb - 2008-05-21 5:36 AM I can't, but I can give you my coach's email address and you can ask him for the source. That would be great. PM it to me if you don't mind. Thanks. |
2008-05-21 9:05 AM in reply to: #1415795 |
Champion 8540 the colony texas | Subject: RE: re JeepFleeb's not so much volume comment Maybe I'm really missing something... When I read what was written it seems to be focusing more on the person's body ability to recover from a workout and be rested enough to do the next one.. It's easy to look at the numbers/times he listed and transpose that into our own pace/time reference, and I'm sure that is what will get the most attention yet... I took it to mean if your doing longer training rides and runs and not getting the proper recovery or if it takes you 2-3 days to recover from a workout and you miss those workouts because of it, then that long training day wasn't as usefull as it could have been. But like I said I'm probably missing the point |
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2008-05-21 9:14 AM in reply to: #1415775 |
Elite 2915 New City, New York | Subject: RE: re JeepFleeb's not so much volume comment Clear as mud. Just goes to show, there are no absolutes when it come to training.
amiine - 2008-05-21 9:48 AM JeepFleeb - 2008-05-21 8:12 AM Really? According to the reasearch presented at the Lore of Running by T Noakes, elite runners don't experience diminishing returns until around 3 hr mark traning at marathon pace. For AGers this would probably be somewhere around 2-3 hrs of running at marathon pace due to the lack of adaptations. that makes yor cycling # look a bit silly...80% of the fitness gains come in the first 2hrs of riding and 45min of running. There are gains to be had past that, but the marginal gains are less and less. is this yours or your coach's info? |
2008-05-21 9:23 AM in reply to: #1415846 |
Not a Coach 11473 Media, PA | Subject: RE: re JeepFleeb's not so much volume comment rollinbones - 2008-05-21 10:14 AM Clear as mud. Just goes to show, there are no absolutes when it come to training. Yes there is: training stress + recovery = get fitter |
2008-05-21 9:24 AM in reply to: #1415775 |
Subject: ... This user's post has been ignored. |
2008-05-21 9:28 AM in reply to: #1415806 |
Coach 10487 Boston, MA | Subject: RE: re JeepFleeb's not so much volume comment alltom1 - 2008-05-21 9:01 AM I don't remember exactly what's the specific intensity discussed on the book, but the point is that the physiological training benefits achieved during an intense session (not easy pace) usually max at around 3 hrs and diminish after that. This will vary from athlete to athlete some might experience this earlier or later and that is one of the reasons many suggest to cap long runs for between 2:30 and 3 hrsBit of a highjack but if an elite runner who runs a 2:15 mary is doing 3hr training runs at marathon pace, does that mean a long training run is 30+ miles? Or is it that a long workout, with all sets included, would be 3hrs? Jeepfleeb's 2hr/45min comment does seem a little counterintuitive but if I twist my brain around a little bit, I guess I could see how it could be true - Depending on the athlete, sure. Anyway, to believe that in 45 min a runner has achieved 80% of training adaptations would be naive at best, in particular since there is no mention of intensity. If we are discussing training adaptations achieved at threshold pace THEN I would agree that between 30 and 60 min adaptations would be maximized (even longer for elites). But for someone training for a marathon, the specific concept tells us an athlete will maximize training adaptations by reproducing racing conditions. And while the runner will certainly benefit from threshold pace to improve speed, he/she still will need a good amount of specific training to achieve peak performance. via several sessions of marathon pace runs and long endurance runs. |
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