Rob's training Advice

[huw williams]

Yes - when I retire and I have about 23 hours a day to kill

[Andrew G]

[quote="Paul H"]Andrew - why dont you experiment with high intensity training for one season to see if you can improve your TT pbs. Whats the worst that can happen?

[Toks]

[quote="Andrew G"]
I have nothing against it and may try it in the future, and it may well work for me, for anything up to a 50 certainly. Won't be next season though as I need to rack up the miles.

[Andrew G]

Why the Toks? If it's down to the "rack up the miles" comment then that is as I am doing a 1,400km Audax ride next year, and that should not be done off the back of short high intensity efforts.

[Toks]

[quote="Andrew G"]Why the Toks? If it's down to the "rack up the miles" comment then that is as I am doing a 1,400km Audax ride next year, and that should not be done off the back of short high intensity efforts.

[Juerg FaCT]

Hey, thanks for the translation ,great job ,and as I read it ,it even sounds logic
. Will be a very expensive forum for me over time , to pay all the translaters and heart and headache medication for the readers going through my info.
Well I can try to pay this as a guide here on a canou trip , should you ever drop by and free accomodation by the lake. Thanks so much for the acceptance of my small input.
Last but not least :
Paul's point of interpretation.
To find the LBP does not need any interpretation as it is given by the lactate trend.
To find the change from STF to FTF needs very little interpretation as you can take either RQ .85 or the lowest FeO2 % and people just can read that out.
If you have only a bioharness use the softwear with the VT information and anybody who tests this will have the same VT info.
HRV: look at the polar watch and once it shifts stable to .oo4 ms you have the top of the recovery zone or the start of the STF zone.
To see the change from oxygen independent gluycose to oxygen independent phosphat check the first step , where the O2/breath starts to drop.
In any of the tests we do we sometimes give the interpretation to a person, who never did the test and ask them to tell us where they see a trend in the info. This is a nice way to test , how objectively the results realy are.
But Paul is right : interpretations of traditional testing is often tricky and ends up with different results. ( Conconi / VO2 max/max HR/step tests and many of the strength assessments)

[Andrew G]

[quote="Toks"]You seem to have myopic view of high intensity intervals

[Paul H]

[quote]But Paul is right : interpretations of traditional testing is often tricky and ends up with different results

[Juerg FaCT]

Hmmm I thought Paul , you are talking about interpretation of test results. The "destroying oxygen dependent systems " is not a part of the test results numbers, but a part of a comment from coaches and or other people.
For me the point is to have a test system, where there is little room for interpretation but just numbers.
Now comes the "art " of coaching with trying out your ideas ( can be based on wattage zoning , on HR zoning only , on using different biomarkers and so on.)
Next :
Now after a few weeks of using this training ideas you go back and asses again and see, how , if , your body shows some changes in one or the other system . And was the change the once we expected , or different. It actually does not matter, whether the change was the predicted one or not, as long we know, what intensity realy produced this change.
Now that's where the zoning control comes in:
Is a fixed wattage always the same physiological intensity ?
Or are physiological biomarkers more reliable to keep the training in the same physiological zoning.

1 . If the physiological stress is changing during a 1h30 min fixed wattage workout , it may be difficult to later assess, what physiological stress produced the change.
I will show a research on this topic on here from the weekend , presented by the Austalian group of the institute in Sidney .
Thanks Paul for the fair and great discussion and I am sure many readers on this Forum will appreciate this talks quite behind a glass of beer ( smile ) and Marky with a red butt from his Turbo workout.
PS.
We have to try in discussions with different ideas to keep an open mind and see the positive aspects from the other side and try to integrate this into the own ideas. We use very often wattages, as I already mentioned , and certainly in camps it has many great parts to it.
We had great discussions in Banff about all of this and there is a very common consent about in the exercise physiological field, that there is something like physiological respond and that fixed physical ideas can't realy follow this physiological trend.
So using wattage can be done nicely but it may have some advantages in combination with physiological infos using bio markers.
One of the arguements in just ignoring the heart rate and keep pushing the wattage may be not a very optimal way , how you treat a physiological system. One presentation used the example of your car just looking at speed and ignoring the RPM of your car by simply not shifting into the next gear ( zoning ) but once you learn, that you may have to shift , you may as well understand , that you are in a different gear ( zoning ).
Your club has the big advantage now by using a combination between biomarkers and wattage readings and will have many great infos on how to develop a very nice individual approaches and use them in a group setting to include all levels of riders in a group ride. It needs some out of the box ideas ,as how a very strong rider can still enjoy a quality workout with a weaker rider.
Example : When I go riding with one of the current Garmin Pro riders we can have both an excellent workout.
I will ride in my Max. Strokevolume intensity to "stress" my cardiac system and He may do a intervall workout with co-ordination ideas high RPM low RPM in his optimal SV intensity. and we even can talk with each other.
How : Hey readers lean back increase the blood flow in the grey matter and try to come up with some suggestions.
What ? how to increase blood flow in the grey matter.
Well go down to your local pub , get some real english beer ( vasodilatation ) and breath shallow ( because of smoke) which will increase the pCO2 and is an additonal vasodilatator for the brain blood vessels) and you will be amazed how easy you can read "swenglish" after that and come up with very smart solutions )
Cheers

[Juerg FaCT]

Juerg, pubs, bars and restauranst have been Smoke Free since July last year. [/quote]

Hmmm that is great , well now you have to drink more to have the same vasodilatation, but may loose some co-ordination that way. Good luck

[Paul H]

[quote]Hmmm I thought Paul , you are talking about interpretation of test results. The "destroying oxygen dependent systems " is not a part of the test results numbers, but a part of a comment from coaches and or other people.
For me the point is to have a test system, where there is little room for interpretation but just numbers.