121. Eliud Kipchoge's Marathon Training, Running as a Power Sport, and Aging Superpowers!
Sep 27, 2022
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Elite marathon runner Eliud Kipchoge's training secrets revealed, focusing on zone 1 runs and flexible workout adjustments. Discussions on marathon breakthroughs for older athletes, running as a power sport, and adapting training principles to everyday life. Plus, insights on hydration theories, recovery focus, and holistic health routines.
Kipchoge's emphasis on zone training fosters sustainable growth through aerobic development.
Consistent volume and intensity in Kipchoge's training reflect a balanced and sustainable approach.
Balanced strength work using resistance exercises and hills complements Kipchoge's overall training strategy.
Controlled interval workouts in Kipchoge's regimen blend aerobic endurance with speed for performance.
Prioritizing sleep and recovery, Kipchoge's approach underscores the importance of well-rounded training for success.
Deep dives
Zone Training Philosophy
Kipchoge emphasizes a zone training philosophy, maintaining most of his miles in Zone 1, running at an easy pace around 8:30 minutes per mile. This zone training fosters aerobic development, crucial for sustainable growth across training cycles.
Consistent Volume and Intensity
Kipchoge averages 124 to 136 miles per week, a level often seen among elite marathoners. His consistency in maintaining controlled weekly volume and intensity reflects a sustainable approach to training and performance.
Flexibility and Minimalistic Strength Training
With a focus on flexibility and body balance, Kipchoge's training includes minimal strength work. He integrates resistance span, body weight exercises, and hills to maintain overall body harmony. This approach parallels a controlled and balanced style seen in other elite athletes.
Structured Controlled Workouts
Kipchoge executes controlled interval workouts that alternate between tempo and speed intervals. These structured sessions, such as 8 by 1K followed by 8 by 400, blend aerobic endurance with speed, a common strategy among high-performing athletes.
Sleep and Recovery Optimization
With a dedicated focus on sleep and recovery, Kipchoge prioritizes 8 to 9 hours of sleep per night and includes a daily hour-long nap. This deliberate attention to rest enhances his recovery, supports performance, and underscores the importance of a well-rounded approach to training.
The importance of adequate sleep for athletic performance
Athlete's training blog revealed that some individuals, like Kylian, who performs remarkably well in races, might belong to a genetic group called 'sleep elite' requiring less sleep. Lack of sleep could be compensated by other inherent skills, such as fatigue resistance, making athletes perform exceptionally late in demanding events, indicating the potential benefits of genetic predispositions to sleep needs.
Differences in training approach between road marathons and ultra trail running
Comparing road marathon with ultra running, it's noted that fatigue resistance is a crucial factor in ultra races where late nights and low sleep contribute to success. The complexity and variability in ultramarathons hint at challenges road marathons may not face due to numerous uncontrollable variables impacting performance, illustrating the adaptability and specific demands of each type of racing.
Nutrition and supplement insights from elite athletes
The podcast delved into the nutrition and supplementation choices of top athletes, with Kipchoge notably following a simple diet without supplements. The discussion highlighted the importance of dialed-in nutrition despite skepticism around the absence of supplements, acknowledging cultural considerations and questioning the impact of dietary habits on performance in different sports.
Challenges and benefits as athletes age
The conversation around aging as an athlete emphasized the significance of power development in running, particularly evident in trail races where uphill and downhill sections demand significant power output. Age-related changes, such as loss of fast-twitch fibers and adaptations for longevity, were highlighted, showcasing the importance of maintaining strength and power for athletic performance as individuals grow older.
We listened to some very, VERY fun audio recordings before a joyous episode on growth and training theory! The main discussion is on Eliud Kipchoge's training, using a mix of sources to come up with 6 lessons for everyone. Zone 1 easy running, controlled workouts around 80% capacity, high (but not wild) volume, long runs with tempo, a growth lifestyle, and so much more! We also chatted about recent marathon breakthroughs for 40+ athletes, and the exciting implications for growth with age in the sport. Finally, we analyzed why running is a POWER SPORT, and how that incentivizes finding our own personal versions of "strong" in the journey. Plus OCR world champion training, horoscopes, the neuroscience of food, the magic of Coke, and tons of other cool topics!
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