On Coaching with Magness & Marcus 256: The science of going out hard and hanging on to win
Oct 7, 2024
The hosts dive into the science of cross-country racing, emphasizing the need for aggressive starts to secure a competitive edge. They discuss the chaotic realities athletes face, contrasting lab ideals with race-day challenges. Strategic pacing and energy management are key, as they explore training methods like flux workouts to build endurance. With practical examples and insights on course-specific prep, they highlight the importance of blending physiological training with mental conditioning for optimal performance.
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Positioning Beats Even Pacing
- Cross-country requires going out hard to secure position because pack density makes recovery impossible.
- If you miss the early mix you spend the race zigzagging and lose the chance to contend.
Physiology Versus Race-Day Messiness
- Physiological models assume clean conditions but races are messy and tactical.
- Coaches must bridge lab-based physiology with the chaotic realities of race day position and course constraints.
Simulate Early Race 'Hole' In Workouts
- Train the ability to 'dig a hole' early by intentionally starting some intervals faster.
- Simulate early anaerobic loading so athletes learn to settle into rhythm with junk in their legs.