That Triathlon Show Training structure, periodisation and the science of winning with Jan Olbrecht, PhD | EP#198
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Sep 9, 2019 Jan Olbrecht, PhD, a former elite swimmer and sports physiologist, dives into the science of winning, translating intricate physiology into practical coaching strategies. He discusses the importance of periodization in endurance training, revealing how to balance easy work with high-intensity efforts for optimal aerobic development. Jan shares insights on lactate testing and its role in customizing training plans. Through fascinating case studies of Ironman champions, he emphasizes that sometimes less training volume leads to better performance through enhanced recovery.
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Contrast Triggers Aerobic Capacity
- Aerobic capacity improves best with mostly easy volume plus short high-intensity spikes.
- Mixing long easy segments with 30–45s maximal efforts activates more mitochondria than steady moderate intervals.
Capacity Versus Power Distinction
- Capacity is the engine size and power is how much of it you use during a race.
- Different athletes need different training focus: increase capacity or improve power exploitation.
Structure Capacity vs Power Sessions
- For capacity sessions keep ~60%+ of time very easy and use very short maximal spikes.
- For power sessions group short all-out reps into blocks with short rests and repeat with longer recovery.
