When I was in grad school I was at the peak of my triathlon-obsessed days, and it always saddened me that I had to dig so deep for peer-reviewed research specific to triathlon, ultra, and other endurance sports. It was there, but sparse and nowhere near as relevant as research surrounding traditional sports—football, baseball, etc, and strength training.
Fast forward to now, and it’s refreshing to see multiple studies coming out on triathlon, ultra and other “more obscure” endurance sports topics. In particular, The Journal of Strength and Conditioning Research by the NSCA is rocking it. A couple weeks ago I woke up to the latest issue with a few new studies that were directly relevant and significant to endurance sport, and a few more than have their place for triathletes and runners.
We discussed three of the studies in the new ATC 202 podcast, if you want the verbal commentary featuring Lucho and yours truly, and below are my notes that recap the main points for ya’ll to get the bottom line and the takeaways, as well as notes on a couple other studies I enjoyed:
In my last post I mentioned it takes a long time to build fitness and you can’t expect overnight results nor a coach to work magic for you. But that’s not to say you should continue to just build build build and beat the body down without adequate recovery and breaks from your usual sport to do something else instead. There’s a definite point of diminishing returns with training, in which more is not better, and, in fact, in the process of getting fit over time, recovery is the most important factor in achieving success. Without recovery we simply can’t get stronger. How much should you do then? Read on. Read more…
A longtime athlete of mine recently sent me some race stats from a sprint triathlon he’s done three times now. You can see the data in the chart below. It shows his splits from those three years from 2011 to 2014; the most recent race was just a few weeks ago. That chart inspired this post, as there are multiple awesome conclusions I draw from this data that all lead to one big message: Read more…
The old traditional rule says that you should never increase running volume more than 10% each week, particularly if you are a novice runner. Well a new study in the Journal of Strength and Conditioning Research used GPS devices to track running mileage increases in novice runners, to determine deleterious progression in running volume that caused injury, as well as find the threshold at which it was safe to increase weekly running volume without developing injury. The results, as you will see below, debunk the idea that a 10% increase is the ideal threshold, and, instead, most people can handle a greater increase in running volume, up to 25%. Also of note is that one’s BMI, or body composition seems to play a significant role in running volume and injury risk, and those with higher BMIs should use more caution. Read more…
This one goes out to my local peeps! Where you at?! Haha.
I’m excited to announce I’ll be doing a bike clinic for the folks putting on the Seal Beach Triathlon. The clinic is 8-10 a.m. on Saturday, Oct. 6 at Kings Bicycle Store (1190 Pacific Coast Hwy., Seal Beach). I’ll be going over some triathlon-specific bike info, doing a little Q&A, and then leading a 10-mile bike ride on the triathlon course. There will also be guys from the bike shop who will talk maintenance and whatnot. If you’re a newbie, veteran or somewhere in between, I encourage you to come out!
Having an effervescent electrolyte tab in my bottle is a no-brainer for many of my workouts. Despite what “they” say, we don’t always need carbs and sugar every 30-45 minutes to fuel workouts, especially if we want to become better at fat burning, a more efficient athlete or we are looking to lose weight. For me, during training sessions of 2 hours or less, sometimes even 3 hours if it’s lower intensity, I will have no significant calorie source. I save the calories for the sessions in which I need them to survive that next interval, next hour or whatever.