Swim technique of legendary "Russian Rocket" Alexander Popov a must watch.
What's the Limit? Part 1
What's the Limit? Part 2
What's the Limit? Part 3
What's the Limit? Part 4
What's the Limit? Part 5
Lab Rat Experiment #1
Lab Rat, that's me. The constant need for me to ask why? and what if? finally got the better of me. Since it is hardly fair to ask my athletes to volunteer to have their training schedules act as informal physiology experiments, I volunteered myself. I would put to test training protocols, new workouts, core training, diet, and even equipment choices to the test in my personal training and racing and then keep the good and toss the bad. In this way my athletes get the best combinations that fit their personal goals and physiology and I satisfy my inquisitive mind. Let the eperiments begin!
Lab Experiment #1: The infusion of anerobic training blocks into the base phase of training Questions: The base phase of training has typically been know as the time of year where endurance athletes harden the bodies and minds with countless miles with the theory that the bigger the base the taller the peak. Two questions come to mind with this age old theory.
1. What is the cost to our neuromuscular fast twitch muscle development when it is ignored for 3-4 months each year? I mean good luck running 15 minutes for 5k or even a 2:30 for a marathon if you can't run a 4:30 mile. Case in point Dathen Ritzenhiem (3:42.9 1500m) and Ryan Hall (3:42.7 1500m) both sub 4 minute milers and both 2:10 or better marathoners. Speed kills, even in distance running.
2. Would there be a great determent to areobic base training if time was taken to insert anaerobic training into the this phase of the training cycle?
Test Protocol: 4 weeks progressive aerobic base build followed by two weeks anaerobic focused training. The anaerobic phase will include short interval between 15 seconds and 5 minutes at efforts between 80-100% of maximal effort. This 6 week cycle is designed to be repeated throughout the base cycle with the first week of aerobic serving training a recovery week. I will report back on the results after a cycle or two to determine if the training design is not only feasible but also effective in building base aerobic fitness while maintaining efficiency of the anaerobic energy system and neuromuscular type 2 A and B fibers.
Lab Experiment #1: The infusion of anerobic training blocks into the base phase of training Questions: The base phase of training has typically been know as the time of year where endurance athletes harden the bodies and minds with countless miles with the theory that the bigger the base the taller the peak. Two questions come to mind with this age old theory.
1. What is the cost to our neuromuscular fast twitch muscle development when it is ignored for 3-4 months each year? I mean good luck running 15 minutes for 5k or even a 2:30 for a marathon if you can't run a 4:30 mile. Case in point Dathen Ritzenhiem (3:42.9 1500m) and Ryan Hall (3:42.7 1500m) both sub 4 minute milers and both 2:10 or better marathoners. Speed kills, even in distance running.
2. Would there be a great determent to areobic base training if time was taken to insert anaerobic training into the this phase of the training cycle?
Test Protocol: 4 weeks progressive aerobic base build followed by two weeks anaerobic focused training. The anaerobic phase will include short interval between 15 seconds and 5 minutes at efforts between 80-100% of maximal effort. This 6 week cycle is designed to be repeated throughout the base cycle with the first week of aerobic serving training a recovery week. I will report back on the results after a cycle or two to determine if the training design is not only feasible but also effective in building base aerobic fitness while maintaining efficiency of the anaerobic energy system and neuromuscular type 2 A and B fibers.
Derek Yorek Joins CTES
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CTES's Ryan Borger Trains with Ironman World Champions
Ryan Borger living under the warm rays of the California sun benefits not only from the year round warm climate to train in but the world class athletes that it draws. On two separate occations CTES has let loose the reigns and told Ryan "to have at it", as opportunities to experience the day to day rigors of reaching World Champion status are slim to none for most young aspiring athletes. Ryan was able to do just this as he had the opportunity to train first Terenzo Bozzone, 2008 Ford Ironman 70.3 World Ironman Champion, and then Faris Al Sultan, 2005 Ford Ironman World Champion and his teammate on Team Abu Dhabi Swen Sundberg. See what he learned from these great athletes, other than there pre-workout utilization of Coca-Cola and candy bars (these are professional don't try this at home) at his blogs Team Abu Dhabi and Training with Terenzo.
CTES's Ryan Borger
Ryan Borger is a up and comer in the Tri world. Despite putting his Westmount College education to use in the real world with a 30 hour/week job Ryan has managed to carve out time to pursue his triathlon goals. He has not done this without sacrifice (just read his blog, Welcome Mr. Kuota) often times sacrificing the more temporary things in life to pursue his aspirations. This attitude is not only seen in his pursuit of athletics but his passion for others and his desire to live a life that is pleasing to God. It is a pleasure to be working with Ryan and I look forward to seeing his successes in this season and seasons to come. Catch Ryan next at the March 29th UCSB Olympic Triathlon in Santa Barbara, CA as he represents Multisports Ministries and Cross-Training Enduro-Sports.
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