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Maximilian Hoflich on Training Intensity and Testing
MP3•Episode home
Manage episode 326285190 series 2531717
Content provided by Andrew Buckrell and Michael Liberzon, Andrew Buckrell, and Michael Liberzon. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Andrew Buckrell and Michael Liberzon, Andrew Buckrell, and Michael Liberzon or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.
148 Maximilian Hoflich
- 3:30 meet Maximillian Hoflich of Polite Coaching
- 6:15 the very basics of beginning an endurance training program
- 9:15 starting to think about eliciting specific metabolic responses during training
- 10:00 stimulus response model
- 10:45 the 3-zone model of intensity
- 12:30 a muscle fiber utilization model of training intensity (in a 3-zone model)
- Zone 1 - exclusively type 1 (slow twitch)
- Zone 2 - beginning to use type 2a (aerobic fast twitch) on top of type 1
- Zone 3 - heavy type 2a use as well as potentially some type 2x in very intensity bursts
- 18:30 the value of developing the aerobic system for endurance athletes
- 19:30 why bother controlling and monitoring training intensity?
- 21:45 defining ‘the‘magic’ zone 2
- 23:45 determining the top of zone 2 (VT1, LT1)
- First appearance of excess CO2 during a VO2 test using a metabolic cart
- First lactate rise observed during a lactate step test
- 32:45 goals for lactate values during ironman training
- 35:30 triggering an improvement in Z2 power
- High volume training
- Substrate availability can be used to enhance shorter bouts of Z2 training
- 37:30 using a combination of power and HR to gauge progress in Z2 training
- Using this metric to gauge training load during longer efforts - up to 80% of HRmax for Z2 work in fit individuals
- Confounding factors
- HR-limited Z2 validation testing
- 42:30 the role of RPE
- 44:30 training Z2 when training time is restricted
- SOME CHO restricted training may be useful, but care must be taken - especially for female athletes
- Using Z2 training during life-stressful situations
- 49:30 defining the second intensity threshold (VT2, LT2, MLSS, CP)
- It is possible to maintain work below this point for a relatively long period
- Combustion of CHO increases rapidly as athletes approach this threshold and more type 2a muscles are used
- These ‘thresholds’ are more of a range than a fine inflection point
- 56:15 determining MLSS
- All-out time trials >30 minutes
- Lactate minimum test following a max-effort ramp test
- 63:00 training to improve time to exhaustion at MLSS
- Sweet spot intervals at the lower edge of the estimate of MLSS
- Over-unders
- Some low cadence work
- ideally, stressing the type 2a fibers to improve their endurance
- 67:30 work above MLSS - aka VO2max or HIIT
- Improving VO2max ceiling
- Most effective workouts for accumulating time above 90% VO2max may be longer intervals such as fast starts
- Short HIIT intervals like 30-30s may be less useful for long-endurance athletes with limited anaerobic / glycolytic capacities
- 74:30 should we be doing training in the aero position or sitting up - especially during VO2max intervals
Follow Maximilian on Instagram and get in touch through his website.
161 episodes
MP3•Episode home
Manage episode 326285190 series 2531717
Content provided by Andrew Buckrell and Michael Liberzon, Andrew Buckrell, and Michael Liberzon. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Andrew Buckrell and Michael Liberzon, Andrew Buckrell, and Michael Liberzon or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.
148 Maximilian Hoflich
- 3:30 meet Maximillian Hoflich of Polite Coaching
- 6:15 the very basics of beginning an endurance training program
- 9:15 starting to think about eliciting specific metabolic responses during training
- 10:00 stimulus response model
- 10:45 the 3-zone model of intensity
- 12:30 a muscle fiber utilization model of training intensity (in a 3-zone model)
- Zone 1 - exclusively type 1 (slow twitch)
- Zone 2 - beginning to use type 2a (aerobic fast twitch) on top of type 1
- Zone 3 - heavy type 2a use as well as potentially some type 2x in very intensity bursts
- 18:30 the value of developing the aerobic system for endurance athletes
- 19:30 why bother controlling and monitoring training intensity?
- 21:45 defining ‘the‘magic’ zone 2
- 23:45 determining the top of zone 2 (VT1, LT1)
- First appearance of excess CO2 during a VO2 test using a metabolic cart
- First lactate rise observed during a lactate step test
- 32:45 goals for lactate values during ironman training
- 35:30 triggering an improvement in Z2 power
- High volume training
- Substrate availability can be used to enhance shorter bouts of Z2 training
- 37:30 using a combination of power and HR to gauge progress in Z2 training
- Using this metric to gauge training load during longer efforts - up to 80% of HRmax for Z2 work in fit individuals
- Confounding factors
- HR-limited Z2 validation testing
- 42:30 the role of RPE
- 44:30 training Z2 when training time is restricted
- SOME CHO restricted training may be useful, but care must be taken - especially for female athletes
- Using Z2 training during life-stressful situations
- 49:30 defining the second intensity threshold (VT2, LT2, MLSS, CP)
- It is possible to maintain work below this point for a relatively long period
- Combustion of CHO increases rapidly as athletes approach this threshold and more type 2a muscles are used
- These ‘thresholds’ are more of a range than a fine inflection point
- 56:15 determining MLSS
- All-out time trials >30 minutes
- Lactate minimum test following a max-effort ramp test
- 63:00 training to improve time to exhaustion at MLSS
- Sweet spot intervals at the lower edge of the estimate of MLSS
- Over-unders
- Some low cadence work
- ideally, stressing the type 2a fibers to improve their endurance
- 67:30 work above MLSS - aka VO2max or HIIT
- Improving VO2max ceiling
- Most effective workouts for accumulating time above 90% VO2max may be longer intervals such as fast starts
- Short HIIT intervals like 30-30s may be less useful for long-endurance athletes with limited anaerobic / glycolytic capacities
- 74:30 should we be doing training in the aero position or sitting up - especially during VO2max intervals
Follow Maximilian on Instagram and get in touch through his website.
161 episodes
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