When you’re just getting started with your training plan, there are a few basics that are essential to your success. Accomplished triathlete, trainer and race director, Janda Ricci-Munn explains 4 tips for basic training. Read today about Functional Threshold Development.
Functional Threshold Development: Once your base line endurance is in place, it’s time to push the envelope a bit. Enter functional threshold training. Simply put, your functional threshold pace is the speed at which your body can no longer clear lactic acid from the working muscles at the same rate that it being produced.
The higher your pace at “FT” the faster you’ll be able to run for prolonged periods of time. Tempo runs and tempo interval sets are a great way to improve your FT. For the novice runner, this involves running at approximately 85% of your maximum heart rate, or roughly your estimated 10k – 15k race pace, for 20 – 40 minutes. Tempo work can either be carried out through long, steady state efforts such as a 30 minutes of continuous running at low – mid range of tempo heart rate/pace or via shorter, segmented interval sets such as 4 x 6 minutes at mid to high end of tempo pace with a 1 – 2 minute walk or jog between intervals. As is the case with endurance building sessions, you should focus upon gradually increasing the duration and frequency of your tempo running. I recommend no more than 2 tempo workouts per week during any part of your training progression.
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Photo by Chris Milliman. Courtesy of Craft Apparel.
Winter is fast approaching, racing seasons for many athletes are tapering down, and athletes and coaches are beginning their preparation for the vigorous months of training that lie ahead. It’s time to start gearing up for the next racing season. Maybe you didn’t perform as well as you would have hoped this time around. You’re not alone, and many athletes are planning on increasing their training regimen over the winter months to ensure greater success next season.
Have you thought this through? Are you certain that hard-core outdoor training in the winter is the most efficient way to prepare for your next marathon? Is it the safest method of training? Are you layering on the winter coat, hat, gloves and scarf? Are you running in wind, snow and ice? Is this outdoor training really what you need to be successful?
And safety aside, what about the technical side of your training? Are you focusing on your VO2Max? Do you even know what that is or how it relates to your athletic ability?
What about the psychological aspect of training? What are you doing to keep yourself excited and motivated? How do you keep from peaking early in the next season, only to become frustrated with your performances soon after?
Do you know what your “limiting factor” really is?
Janda Ricci-Munn, accomplished triathlete and coach discusses his unique approach to winter training: identifying and developing the limiting factor. Continue reading 'The Limiting Factor'»
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