ATC 314: Top Workouts to Improve Threshold, How To Structure a Base Phase, and Finding A Compatible Coach
Manage episode 266165649 series 1615
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- Dopamine and screen time: learn more from Lucho on his Twitch. Tips on how to guide your child’s athleticism and development.
Programming a triathlon base phase
What the Coaches Say:
- It absolutely does depend on a number of factors: age, past training, durability, etc.
- Joel Friel’s 12-week base period is often helpful. Consists of polarized base 1, 2, and 3.
- You could do 30 weeks of base if you wanted, but watch out for stagnation and plateau.
- Begin with the least specific and as you approach your race the training gets more specific.
- Look at this base period as HR based or power based. Don’t get wrapped up on pace.
- Don’t think about FTP during the base period.
- If you say base phase training is your weakness, don’t put a time frame on it. You could easily do 8 weeks of base 1, another 8 of base 2, and another 8 of base 3.
- For the swim, focus on kick and drills.
- 90/10 or 95/5 approach is ok. The main goal should be to increase volume, not intensity.
- This is absolutely a time to work on strength training and functional fitness.
- The world is your oyster right now! You can do no wrong.
My weakness is my LT–how do I increase it?
What the Coaches Say:
- There’s a possibility that your MAF is too high. Consider going more zone based.
- Is your endurance up to snuff? In order to develop a strong LT, you need to have endurance.
- What type of training have you been doing? If you’ve been doing a lot of intensity, step back and just do MAF for 6-8 weeks.
- Maybe the test was an off day. What other variables are at play?
- Assuming your MAF is correct and the LT test is correct, your LT is bad… as you know LT should be more like 20-25 beats above MAF.
- Threshold workouts for run and bike are similar, though bike is more durational.
- You need to go into them rested and fueled (with carbs), then rest after them because they’re fatiguing.
- Best bike: 2 x 20 minutes steady state LT (advanced!)
- Start with: 2 x 10 FTP, 3 x 15, 3 x 20, then up to 2 x 20. 1 minute rest in between intervals, but take as long as you need to hit the target.
- If you need an even more gradual entryway: 4 x 5 min.
- “In n outs” for 20 minutes can also be helpful, as it engages your brain.
- You can do the same for the run.
- Mile repeats on the run at 10 seconds faster than LT pace is ok, but all-out sprints isn’t as helpful.
How to go about researching for a new coach?
What the Coaches Say:
- Start with the methodology. If you’re a fan of MAF, find someone who is already using MAF or is willing to incorporate it into their approach.
- Of course, this is difficult. There’s no database of coaches and their philosophies.
- Don’t settle for someone who says it’s “my way or the highway.” You want a coach who’s flexible and can adapt to your needs.
- You clearly have a lot of motivation and the potential to push yourself over the edge. You need someone who can rein you in.
- You’ll want a coach who will monitor your recovery (whether that’s quantitative or qualitative is up to you).
- You want a coach who will give you what you need: you don’t need a cheerleader. You want a legit guide.
- Start stalking people on social media! This includes coaches and athletes. Put out feelers from there.
- Ask local running clubs (online for now).
- If there’s a big-time coach you like, see which coaches follow/engage with them on social media.
- Before committing to a coach, see if you can do a 15-minute phone call or a short email exchange. You want to make sure it’s a good fit.