In this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss the transition from the general preparatory phase to the specific phase of training. We emphasize the importance of building volume and addressing specific training needs during the general phase then we discuss the need to slow down and reduce volume when transitioning to the specific phase to allow for adaptation and recovery. Aaron shares his approach to specific workouts for running and cycling, focusing on race pace efforts and strength work (longer efforts at race pace). We also discuss the importance of consistency, progression, and accumulating time at specific intensities for optimal performance. This conversation explores the importance of heart rate variability (HRV) for training and making adjustments to training plans. We emphasize the need to monitor HRV to ensure a balance between stress and recovery. We also discuss the difference between specific workouts and spike workouts, highlighting the importance of pushing boundaries while still maintaining adequate recovery. We conclude by providing examples of early phase specific workouts and the importance of adjusting intervals and rest periods based on individual capabilities. TAKEAWAYS 1) The general preparatory phase is important for building volume and addressing specific training and physiological weaknesses. 2) When transitioning to the specific phase, it is important to slow down easy work and reduce volume to allow for adaptation and recovery from the harder work of specific workouts. 3) Specific workouts for running and cycling should focus on race pace efforts. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ Interested in learning more about physiology? Check out the critical oxygen website for blogs, courses and coaching -https://www.criticaloxygen.com/ CHAPTERS 00:00 Introduction 04:00 The General Preparatory Phase of Training 05:06 Transitioning to the Specific Phase of Training 06:30 Specific Workouts for Running and Cycling 10:05 Managing Volume and Intensity in the Specific Phase 11:32 Individual Variations in Training Response 13:28 Importance of Slowing Down and Reducing Volume 16:07 Considering Individual Recovery and Nutrition 19:06 VO2 Max Intervals in the General Phase 21:48 Individualized Approaches to Training 22:28 Balancing Intensity and Recovery 26:09 Adapting Training Plans for Individual Athletes 27:35 The Importance of Consistency and Progression 29:29 Flexibility in Training Approaches 32:01 Accumulating Time at Specific Intensities 33:38 The Importance of HRV for Training 36:13 Using HRV to Make Training Adjustments 37:23 Morning vs Nighttime HRV Measurements 38:22 Monitoring HRV to Assess Coping with Stress 40:16 Specific Workouts vs Spike Workouts 44:19 Learning from Failed Workouts 46:15 Understanding the Body's Response to Workouts 49:20 Safe Environment for Testing Limits 54:13 Examples of Early Phase Specific Workouts 58:43 Adjusting Intervals and Rest Periods