A Better Way to Run MaxVO2 Intervals

trackI’m about to tell you about one of my absolute favorite workouts because it is so darn effective at making people fast at running.  It’s a variation on a running workout that came out of some research about 14 years ago and it’s amazing. Continue reading

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An Amazing Workout: Some More Thoughts on Lactate Clearance and Tempo Efforts

A few days back, I had an amazing ride on my favorite course in Carnation, Washington.  It’s a 12-mile loop that takes me just under 30 minutes to complete– but time isn’t the important number to me.  It’s all about watts.  I repeat it twice (2 x 30min). Even though I was tired going into the ride, I blew away my PRs.  Here’s what happened, why I think it happened, and how you might be able to use some of this training goodness for your aging body. Continue reading

Racing Smarter with a Power Meter

Powertap Power MeterPart of being faster when you’re older involves being smarter when you’re older.  Of all the sports in triathlon, the one that has benefitted the most from technology is cycling– and no piece of modern cycling equipment (except possibly aerobars) makes as much of a difference as a power meter.  Here’s why you’re just giving up a podium spot if you don’t own one and use it effectively in your training and racing. Continue reading

Why You Should Consider (Really) Short Cranks

Short CranksA while back, I was visiting with my physical therapist and chatting with him about my aching hip flexors.  I had recently raced the Washington State Time Trial Championship and noticed right after the race that my hip flexor ached whenever I had to raise my thigh.  He mentioned that he was shifting a number of triathletes towards much shorter cranks– about 165mm or shorter.  In his experience, this made a lot of sense because it reduced the very acute hip angle at the top of the pedal stroke.  Given how my hip flexors were killing me from raising my knees up to my chest 5,400 times (90 rpms for about an hour) only a few days earlier, I couldn’t help but nod enthusiastically in agreement. Continue reading

Lactate Clearance Intervals, MCT-1, Arrhythmias, and Why You Need Speed

EKG ImageA few weeks ago, I did some very short, high-intensity sprints in the middle of a zone two bike ride.  The sprints left me feeling exhausted far more than they should have, so I thought it was probably a good idea to do two things: get some more low-intensity aerobic training in and to simultaneously work on some really high intensity interval work.  This post explains why this might not be a bad idea after a couple of weeks of hard racing.

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Hit an FTP Plateau? Low-Cadence Hill Work Might be the Ticket

For years, my FTP was stuck at 225 watts.  No matter how hard I trained, I could never get it any higher.  I would go out for long 2-3 hour hard rides at 85-90% FTP every weekend.  I would hit the Computrainer every week and do the classic 2 x 20min at 100% FTP on five minutes recovery.  Nada.  In reality, my FTP was probably quite a bit higher because I suck at 20 minute all-out indoor FTP tests.  But even if it was higher,  the power that I could bring to these hard workouts wasn’t going up.  Sure, my body was adapting and I wasn’t getting devastated by them nearly as much after each workout, but the raw power was pretty level.

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