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Post by helenfrench on Feb 8, 2015 13:35:14 GMT
We are full to capacity now for this talk tomorrow night and it looks like standing room only. We cannot take any more numbers now and late comers may not be able to get in so please come on time.
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Post by ruanep3 on Feb 9, 2015 11:54:37 GMT
Hi Helen, I won't be attending. I was going to have to leave at 8.30 to attend race committee meeting. So I give up my spot for someone who can attend the whole thing.
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Post by helenhh on Feb 9, 2015 12:43:45 GMT
Helen. I'm really annoyed that now due to work commitments I won't be able to get there in time tonight. I'll decline my facebook acceptance now. More room for everyone else. I'm really interested in getting views on conventional base training vs. high intensity for endurance. Do we really need those long 3-4 hour rides in winter or could you achieve the same goals with shorter tougher sessions? (e.g 1.5 hour interval turbo instead of 4 hour spin in the freezing cold when you could be doing other non-triathlon things that also need to get done. ) www.stickybottle.com/coaching/coaching-why-short-hard-spins-are-better-than-long-rides-even-in-winter/
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Post by valerie on Feb 9, 2015 13:46:24 GMT
Hi all, I also won't be able to attend, I've declined on facebook too so someone else can take my slot. Valerie
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Post by andrewboyle on Feb 9, 2015 15:23:14 GMT
Hi Helen - apologies, but looks like I will not be able to get out of work in time so disappointingly will have to skip it. A
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Post by Deleted on Feb 9, 2015 16:35:27 GMT
Hana also won't be able to make it.
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Post by kathleen on Feb 10, 2015 11:43:18 GMT
Fantastic talk by Bernard. Thanks for organizing Helen. I learned lots but it was quite scientific and a lot to take in so was thinking it might be useful to kickstart some discussion here to draw some practical recommendations that we can share with members who were unable to attend. Maybe it might even be worth starting a new "Education" thread for various topics to be discussed, where we could also share resources e.g. Topics that I think would be of interest for discussion are as follows and perhaps others could add to this list:
1. Understanding endurance sport requirements -ability to sustain a fast pace over a prolonged period (aerobic >800m) without sustaining undue fatigue through build up of lactic acid -importance that aerobic source of energy is through metabolism of carbs (glycogen) & fats -energy also supplied from anaerobic metabolism (20% in 1500m vs 1% in half marathon) of glycogen to form lactate -lactate threshold or anaerobic threshold represents point at which blood lactate begins to rise above baseline, I.e. when rate of lactate formation exceeds utilization of lactate. -how can we optimise these energy sources (what do we need to eat and when?) and minimise lactate build-up or "hitting the wall"? -Why is LT important? LT can be improved with training. In elite athletes LT tends to occur at a higher % of their VO2max meaning that they can compete at a higher % of their VO2max and hence faster speed or power output. -What factors influence LT? Speed or power at which LT occurs appears to be related to several factors including % of slow twitch (type I) muscle fibers (marathon runners tend to have a higher proportion of slow twitch fibers compared to sprinters whose dominant fibre type is fast twitch) and ratio of type IIa and type IIb (type IIa are a more fatigue resistant form of fast twitch fibre) fibers, body mass and others. -Proportion of fibre type is genetic but there is evidence to suggest that we can train to transform some fibre types to optimise performance. -How can we train to transform fibre types? -how can we train muscle fibers to clear lactate from the blood? -- we need to expose fibers to above threshold levels but for what duration and when?
2. VO2max & vVO2max (aerobic capacity & velocity economy) -How tests are typically performed in lab & how test can easily be performed at home with acceptable accuracy. -training methods to improve VO2max -drills to improve economy of motion/efficiency in swimming, biking & running -sustainable % VO2max -Lactate Threshold - how to estimate and how to train to improve -HR as single most important training monitor
3. Training methods -Base training (Helen H only seeing your question now re long winter spins -- that would be an interesting discussion) -LT / tempo training -Intervals (when / how often?) -importance of rest days and structure of training to allow the body to recover
4. Nutrition -Carb loading -Carbs during exercise -Low & high carb diets & effect on training/racing days after reduced intake -Is running 'on empty' beneficial to training/racing?
5. Bike Power -weight loss vs. maintaining body mass but increasing muscle mass -strength training -Sustainable % FTP (there is no conclusive evidence in the literature yet re what % FTP is sustainable -how FTP is calculated in lab & quick tests that can be performed at home to estimate -Is FTP a useless measure? -How to train with power & HR (Coggan & Allen -- is the seminal book on training with a power meter but it is not exactly bedtime reading).
Any other suggestions for topics to discuss??
Anyone else going to TI Bike Seminar in B2R this Sat?
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Post by helenfrench on Feb 11, 2015 23:34:42 GMT
Thanks Kathleen for above post and generating lots of food for thought. Great idea to create an education thread. I liked Bernard's tip 'All you need for training is a HR monitor'! I will be putting a copy of the talk from Monday on the Belpark website in due course... will let you know on forum when it is up. Regards Helen
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