That Triathlon Show Q&A #54 - Jan Olbrecht follow-up: Aerobic and anaerobic capacity and power
Oct 3, 2019
Dive into the fascinating world of aerobic vs. anaerobic capacity with insights from Jan Olbrecht. Discover unconventional interval workouts that can enhance your performance, and learn how to balance training volume and intensity as an amateur. The discussion includes translating swim workouts to running and cycling, along with tips for effective race preparation durations. There's also a look at the science behind different interval training methodologies and their impacts on performance. Perfect for triathletes seeking to optimize their training strategies!
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Wait A Month Before Changing Training
- Avoid overhauling training after one podcast; give new ideas at least a month before changing plans.
- Use a cooling-off period to assess whether a new method fits your context and goals.
Capacity vs Power: Two Distinct Goals
- Jan Olbrecht splits training into capacity (build) and power (race-specific) blocks with different goals.
- Capacity develops VO2max/VLaMax; power fine-tunes how well you use those capacities in races.
Translate Swim Intervals By Duration
- Translate swim intervals to run/cycle by matching durations rather than distances and keep total high-intensity time low (5–8 minutes).
- Try two sets of 5×30s hard/30s easy or 5×45s with rest between sets to target aerobic capacity per Jan Olbrecht's example.
