How to Improve Your Second Threshold and Race Pace! | #65 ft. Aaron Geiser
Critical Oxygen
Exploring Athlete Threshold Intensity and Rating of Perceived Exertion
Exploring methods such as knowing the athlete, using FTP percentages, and RPE scale to establish the appropriate intensity level for training, aiming for an RPE of eight to nine during threshold and VO2 max workouts.
In this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss the specific phase of training and how to incorporate threshold work. We emphasize that the approach to threshold training may vary depending on the athlete and their goals. We discuss different ratios for threshold work and the importance of individualizing the training based on an athlete's tolerance and recovery. The conversation covers the transition from the base phase to the specific phase and the importance of accumulating time at specific race intensity. We provide examples of threshold workouts for elite level athletes and age group athletes, and discuss the use of ratings of perceived exertion to gauge intensity. We also touch on the differences between threshold work and VO2 max work, and how to progress both types of training during the specific phase.
TAKEAWAYS
1) The transition from the base phase to the race-specific phase involves specific protocols for threshold training and race-specific paced training.
2) The progression of training should be tailored to the individual athlete's response and adaptation, with a focus on fluidity and adaptability.
3) Measuring intensity and progression is crucial for assessing an athlete's response to training and determining the effectiveness of the protocols.
Example Workout Progression:
Initial Part of Specific Phase: Start with 1:1 work-to-rest ratio, gradually increasing intensity and duration.
Mid-Phase: Transition to 4:1 or 5:1 ratios, focusing on maintaining higher intensities.
Final Phase: Shift to sustained efforts at race pace, incorporating longer intervals to simulate race conditions.
Enjoy!
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CHAPTERS
0:00 - Introduction and Overview
1:16 - Transition from Base Phase to Specific Phase
1:55 - Individualized Training Approaches
2:54 - The Importance of Recovery in Training
4:13 - Testing and Adjusting Training Protocols
5:22 - Timeline of Training Phases
6:12 - Athlete-Specific Training Examples
8:47 - Progressing Training Intensity
10:10 - Threshold Training Examples
12:48 - Monitoring Athlete Response
16:02 - Setting Workout Intensity
20:22 - Customizing Training Based on Athlete Feedback
20:50 – Threshold Performance Discussion
21:04 – Longer Recovery Importance
22:01 – Benefit from Threshold Training
22:37 – Building Exposure to Threshold
23:09 – Starting Point for Training Progression
24:11 – High-Intensity Training in Transition Phase
24:28 – Running-Based VO2 Max Work
25:24 – Short vs. Long VO2 Max Sets
26:13 – Evaluating VO2 Max Efforts
26:52 – Athlete Tolerance and Mitochondrial Development
27:38 – Mental and Physical Strength
28:34 – Specific Phase Progressions
29:01 – Threshold Training Expansions
30:35 – Elevating Sustainable Efforts
31:17 – Specificity in Training Blocks
32:29 – Pyramidal Approach to Training
32:50 – Example Workout Progressions
36:36 – Training Progression Strategies
37:31 – Adding Repetitions for Progression
42:23 – Moving on to the Next Exposure
43:36 – Athlete Response and Adaptation
44:04 – Flexibility in Training Plans
45:01 – Linear Progression and Block Duration
KEYWORD
Straining progression, threshold training, race-specific training, individual adaptation, intensity measurement, training protocols, athlete response, training progression
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