Comments on: Why Speed Work is Necessary for Elite Endurance http://www.eatmoveimprove.com/2009/08/why-speed-work-is-necessary-for-elite-endurance/ Health & Fitness at Their Simplest Thu, 11 Mar 2010 04:42:38 +0000 http://wordpress.org/?v=2.9.1 hourly 1 By: Bill http://www.eatmoveimprove.com/2009/08/why-speed-work-is-necessary-for-elite-endurance/comment-page-1/#comment-553 Bill Sat, 23 Jan 2010 18:50:21 +0000 http://eatmoveimprove.com/?p=39#comment-553 Thanks for this article. I would love to see it adapted for cycling - specifically xc mountain bike racing which is generally 1-3 hours of racing. I have always "base" training because it is boring to me. When I ride - I ride hard and when I need rest - I rest. This year however I am attempting to be more structured by measuring FTP and doing 20 minute intervals @ 90-95% ftp...later in the season I will start doing shorter intervals at a greater intensity. Thanks again Thanks for this article. I would love to see it adapted for cycling – specifically xc mountain bike racing which is generally 1-3 hours of racing.

I have always “base” training because it is boring to me. When I ride – I ride hard and when I need rest – I rest. This year however I am attempting to be more structured by measuring FTP and doing 20 minute intervals @ 90-95% http://ftp…later in the season I will start doing shorter intervals at a greater intensity.
Thanks again

]]> By: Steven Low http://www.eatmoveimprove.com/2009/08/why-speed-work-is-necessary-for-elite-endurance/comment-page-1/#comment-516 Steven Low Mon, 18 Jan 2010 03:11:48 +0000 http://eatmoveimprove.com/?p=39#comment-516 Yes, you need both especially for very long runs like marathons. Yes, you need both especially for very long runs like marathons.

]]> By: Terra http://www.eatmoveimprove.com/2009/08/why-speed-work-is-necessary-for-elite-endurance/comment-page-1/#comment-513 Terra Mon, 18 Jan 2010 01:46:17 +0000 http://eatmoveimprove.com/?p=39#comment-513 Love the article. I have been a LSD runner for many years with no formal training, but some natural talent and a love for running. In the past year, my interest has peaked on how to get faster. I thought I was to run more. But I started Cross-Fitting and doing more high intensity workouts, coupled with running. I have backed off of my long weekend run, doing more speed work and strength training. My "fear" is that I will lose my cardio-capacity, if my workouts are all short and high-intensity. Sorry, to be repetitive, but do I NEED to keep my long weekend run? Many Crossfitters say "no" but these are mostly runners that have no desire to ever to a marathon or half marathon. Love the article. I have been a LSD runner for many years with no formal training, but some natural talent and a love for running. In the past year, my interest has peaked on how to get faster. I thought I was to run more. But I started Cross-Fitting and doing more high intensity workouts, coupled with running. I have backed off of my long weekend run, doing more speed work and strength training. My “fear” is that I will lose my cardio-capacity, if my workouts are all short and high-intensity. Sorry, to be repetitive, but do I NEED to keep my long weekend run? Many Crossfitters say “no” but these are mostly runners that have no desire to ever to a marathon or half marathon.

]]> By: Alec http://www.eatmoveimprove.com/2009/08/why-speed-work-is-necessary-for-elite-endurance/comment-page-1/#comment-383 Alec Sat, 12 Dec 2009 22:16:42 +0000 http://eatmoveimprove.com/?p=39#comment-383 Check your squat form, and especially your deadlift form. Your deadlift should be over your squat. How deep is you squat? are the top of your thighs parallel to the ground? check crossfit.com for some tips on out of season workouts for strength (I run crosscountry) Check your squat form, and especially your deadlift form. Your deadlift should be over your squat. How deep is you squat? are the top of your thighs parallel to the ground?
check crossfit.com for some tips on out of season workouts for strength

(I run crosscountry)

]]> By: michael blevins http://www.eatmoveimprove.com/2009/08/why-speed-work-is-necessary-for-elite-endurance/comment-page-1/#comment-381 michael blevins Fri, 11 Dec 2009 08:08:19 +0000 http://eatmoveimprove.com/?p=39#comment-381 Thanks for clarifying, the link is an amazing read. I guess I'm figuring things backwards than usual coming from a strength/ power-endurance sport into endurance, my base is my weakness so finding information on expanding on something as simple as aerobic output becomes tricky. Thanks again for the reply and the link. Thanks for clarifying, the link is an amazing read. I guess I’m figuring things backwards than usual coming from a strength/ power-endurance sport into endurance, my base is my weakness so finding information on expanding on something as simple as aerobic output becomes tricky. Thanks again for the reply and the link.

]]> By: Steven Low http://www.eatmoveimprove.com/2009/08/why-speed-work-is-necessary-for-elite-endurance/comment-page-1/#comment-364 Steven Low Tue, 08 Dec 2009 02:33:33 +0000 http://eatmoveimprove.com/?p=39#comment-364 Suffice to say you need everything. You can't do without the strength/power work, you can't do without speed work, you can't do without intervals, and you certainly can't do without the longer rides either. Starting out as a beginner/lower intermediate (which is what this one was geared towards) is much more beneficial to build a quick adapting base from power/strength, speed work, HIIT, and then modify it for that use. That's where I'm coming from. From there you maintain with power/strength, speed work, HIIT as the volume of long distance work rises. As far as getting up in terms of aerobic engine you definitely need a lot of the longer runs. Those that are at that level generally have coaches telling them what to do, so I don't need to write an article geared towards that. However, I have considered revising this article stating more as such that you do need longer stuff more explicitly as your level rises. I know I said it a couple times, but the tone of the article kind of blocks it out as you may have noticed. Take a look at Lyle's stuff (recently had a good series) and then get back to me (or him) if you have further Q's: http://www.bodyrecomposition.com/category/training/endurance-training Suffice to say you need everything. You can’t do without the strength/power work, you can’t do without speed work, you can’t do without intervals, and you certainly can’t do without the longer rides either.

Starting out as a beginner/lower intermediate (which is what this one was geared towards) is much more beneficial to build a quick adapting base from power/strength, speed work, HIIT, and then modify it for that use. That’s where I’m coming from. From there you maintain with power/strength, speed work, HIIT as the volume of long distance work rises.

As far as getting up in terms of aerobic engine you definitely need a lot of the longer runs. Those that are at that level generally have coaches telling them what to do, so I don’t need to write an article geared towards that. However, I have considered revising this article stating more as such that you do need longer stuff more explicitly as your level rises. I know I said it a couple times, but the tone of the article kind of blocks it out as you may have noticed.

Take a look at Lyle’s stuff (recently had a good series) and then get back to me (or him) if you have further Q’s:

http://www.bodyrecomposition.com/category/training/endurance-training

]]> By: michael blevins http://www.eatmoveimprove.com/2009/08/why-speed-work-is-necessary-for-elite-endurance/comment-page-1/#comment-363 michael blevins Tue, 08 Dec 2009 01:36:53 +0000 http://eatmoveimprove.com/?p=39#comment-363 Hey steve, good read. But I would like some more insight into actual "endurance athletes". More or less in the >90min. range. I would agree in the periodization of linear blocks in off season working strength, then power/power endurance, endurance.And I am a complete believer of strebgth/interval and speed work etc. But I'm under the impression that you believe a large majority of elite athletes are "wasting" their time with LSD. Obviously the definition of elite can be skewed, but I think even more, the term LSD can be misunderstood. An elite marathon runner who is say running a 2:15/ 26.2mile race would put them in the 5min mile pace, to most people this would be considered an "elite" time. So to take this particular athlete as an example, what would be too slow of a pace for training and what would be too much distance? Cycling would be an interesting example as well seeing that the bigger of the races are multi-day and each day would consist of 4-6 hrs of work. But then that work gets divided into sprints, climbs, attacks etc. While actual time spent in the pack for most of the race is spent WAY below threshold, so most cyclist train for this by just "being" in the saddle for hours on end. How would you modify the general cyclists regiment? All of this is in theory of course I appreciate the examples given, this is obviously a compelling argument that has been founded on both sides and it most likely won't end here. Again thanks for the article Hey steve, good read. But I would like some more insight into actual “endurance athletes”. More or less in the >90min. range. I would agree in the periodization of linear blocks in off season working strength, then power/power endurance, endurance.And I am a complete believer of strebgth/interval and speed work etc. But I’m under the impression that you believe a large majority of elite athletes are “wasting” their time with LSD. Obviously the definition of elite can be skewed, but I think even more, the term LSD can be misunderstood. An elite marathon runner who is say running a 2:15/ 26.2mile race would put them in the 5min mile pace, to most people this would be considered an “elite” time. So to take this particular athlete as an example, what would be too slow of a pace for training and what would be too much distance? Cycling would be an interesting example as well seeing that the bigger of the races are multi-day and each day would consist of 4-6 hrs of work. But then that work gets divided into sprints, climbs, attacks etc. While actual time spent in the pack for most of the race is spent WAY below threshold, so most cyclist train for this by just “being” in the saddle for hours on end. How would you modify the general cyclists regiment? All of this is in theory of course I appreciate the examples given, this is obviously a compelling argument that has been founded on both sides and it most likely won’t end here. Again thanks for the article

]]> By: Steven Low http://www.eatmoveimprove.com/2009/08/why-speed-work-is-necessary-for-elite-endurance/comment-page-1/#comment-349 Steven Low Sun, 29 Nov 2009 03:04:12 +0000 http://eatmoveimprove.com/?p=39#comment-349 That's one of those fitness myths that somehow got started. I'm sure many of the elite endurance guys can jump well, although not as well as the power athletes. Since they exercise they can probably out leap many most sedentary people though. That’s one of those fitness myths that somehow got started. I’m sure many of the elite endurance guys can jump well, although not as well as the power athletes. Since they exercise they can probably out leap many most sedentary people though.

]]> By: Xi Xia http://www.eatmoveimprove.com/2009/08/why-speed-work-is-necessary-for-elite-endurance/comment-page-1/#comment-348 Xi Xia Sun, 29 Nov 2009 01:26:57 +0000 http://eatmoveimprove.com/?p=39#comment-348 Hi Steven, Great article and thanks for sharing it! Question for you regarding speedy long distance runners, the elites. These guys are running 5 minute miles in the middle of marathon and are booking it! However, I hear "stories" that these runners can't jump more than a few inches off the ground. This doesn't seem to make sense...they probably can smoke me on my best 400 M (60 seconds) but can't out jump me? What do you think their max back squats are? I can't quite figure out the paradox here...i realize their running economy and gas tank must be tremendous. But it still takes a fair amount of strength to run at that speed. What do you think ? Thanks! Xi Xia Hi Steven,

Great article and thanks for sharing it! Question for you regarding speedy long distance runners, the elites. These guys are running 5 minute miles in the middle of marathon and are booking it! However, I hear “stories” that these runners can’t jump more than a few inches off the ground. This doesn’t seem to make sense…they probably can smoke me on my best 400 M (60 seconds) but can’t out jump me? What do you think their max back squats are?

I can’t quite figure out the paradox here…i realize their running economy and gas tank must be tremendous. But it still takes a fair amount of strength to run at that speed. What do you think ? Thanks!

Xi Xia

]]> By: Steven Low http://www.eatmoveimprove.com/2009/08/why-speed-work-is-necessary-for-elite-endurance/comment-page-1/#comment-71 Steven Low Fri, 02 Oct 2009 00:30:27 +0000 http://eatmoveimprove.com/?p=39#comment-71 The link in the first section is a good template for how to structure your weightlifting sessions, plus a good read in itself. http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=269 The link in the first section is a good template for how to structure your weightlifting sessions, plus a good read in itself.

http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=269

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