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  • Reply to: Polarized Training: More but Easier Easy and Less But Harder Hard May Be the Way   29 weeks 3 days ago

    To answer your questions:

    1. I did not change my terrain. I live on the edge of the Ozarks, so moderatly hilly here. I tried to obey the intention of the training schedule rather than the letter of the training schedule. So there are several hills where my HR would get into the 160's or low 170's. But as long as my average HR stayed at the 79-80% max range, then I counted it close enough. Which would require taking flat areas, and even some more gradual hills slower to make up for the high HR moments. 

    2. There was no regular schedule. For multiple reasons. My work schedule is 7 days on and 7 days off, 12 hour shifts. So during work weeks, I was lucky to be able to squeeze in 1 or 2 workouts, 1 hr duration. These sometimes became my faster skates as I was racing against losing daylight, although certainly not high enough intensity by the polarized training model. On my off weeks, weather permitting, I would try to do 2-4 skates, 2-4 hours in duration. 

    3. I am afraid that last year I pretty much left out the high intensity workouts. I simply kept it all low and slow, unless you count the brief hill climbs during a workout. My plan for this year, there is a hill near the house, approx 1 mile in length, pretty steady in elevation, hopefully try and do this for 30 minutes as many times as I can. Ride down is the rest break, making it into 30 minutes of interval training. I guess for every 4-5 hours of slow skate if I did one day of the hill interval, this would be about 10% of intense training. I've tried it once before, on the climb up my HR would be 170, so thats about 95% of my max. We will see if I can make this happen more this year.

    4/5. Yeah, so I guess more interval training would be what I will do more of. Try and actually get the 90/10 ratio. Last year, I was probably 95% or more of the low heart rate training.  Although I can already tell you from my skating so far, I'm a little nervous on the long distance stuff. So far, some where between 30 and 40 miles I've been hitting a wall this spring. So we will see if I stick with the high intensity part. I guess they are so brief, I could squeeze them in after work pretty well. I guess as far as how I calculated all this, I think of it in terms of time spent. If I focus too much on the distance, then I get caught up in mph, and this makes it harder for me to keep my avg HR down. 

    6. I was so good to catch up with you at A2A! Hopefully, pandemic permitting, I'll get to see you again this year. 

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  • Reply to: Polarized Training: More but Easier Easy and Less But Harder Hard May Be the Way   41 weeks 6 days ago

    I am really happy to hear that you learned about the VeloNews podcast and polarized training research here. The FastTalk podcasts are often interesting, and sometimes detailed and backed by research enough to consider modifying your workouts based on the concepts.

    Here are some questions but there is no obligation if you are a bit too busy to answer:

    1. Did you change the terrain where you did most of your workouts? Specifically, did it require that you train more on less hilly routes? (My regular training location is not compatible with keeping my heartrate this low, I think. I am going to investigate this more this year. When I had lower back tightness, I did locate some flatter routes to use...just not very long ones near where I live.)
    2. Did you follow a weekly routine? What were your "standard" workouts like (time duration), and how many a week or so?
    3. For the high intensity part of training, did you do sets of intervals, or just single shorter sessions of constant skating? How long were those sessions, how often, and at what average heartrate, if you want to share. (I think this is the part that nonprofessional athletes leave out most commonly, the high intensity intervals, opting instead for training at the anaerobic threshold, or whatever you choose to call the average over-an-hour sustainable heartrate.)
    4. What will you do more of this year, and what will you do less, or differently? Thanks for the response and conversation with you and yours at and after A2A! It was great to share the adventures of the day and the year that came before!
    5. What percentage of TIME do you think you spent on the very low end, and what percentage on the very high end, over the season? You indicated 90%, and I took that to mean time, but it may have meant 90% of your distance, or 9 of every 10 workouts.

    The polarized training idea is important, I think, and for now at least, I've added a "Polarized Training" sidebar item to Roadskater.net. FastTalk 94 replies to some interesting questions...

    https://www.velonews.com/2020/01/training/fast-talk-94-fasted-training-g...

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  • Reply to: Polarized Training: More but Easier Easy and Less But Harder Hard May Be the Way   43 weeks 4 days ago

    Took me forever, sorry roadskater, but finally getting around to posting my reply. 

    The interview, and what they are proposing really works. At least it did for me.

    After listening to the above interviews, I put it into practice for the summer and fall of 2019. I ended up with my fastest A2A time ever (7:11), and I was a decade older than before!

    I spent almost all of my training, probably more than 90% at a HR of 145 or less. What I found was during that time, instead of focusing on how to push harder and go faster like I had in previous years of training, it became a game of efficiency.

    So with a HR cap of 145, how do I maintain my average speed? Which then made me focus on my form, on slowing my cadence and getting a good roll out of every push. Which is probably what made such a big difference in a race like the A2A.

    If you need a different training pattern for endurance events, I would highly recommend this. Especially in a sport like skating that is so form dependent, it gives lots of time and practice in perfecting form.

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  • Reply to: Suffering and Sport: TDCS, Perception of Effort, Controlling Emotions, The Hour Record for Cycling, More   1 year 40 weeks ago

    Here's an updated presentation by Professor Marcora:

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  • Reply to: Suffering and Sport: TDCS, Perception of Effort, Controlling Emotions, The Hour Record for Cycling, More   1 year 40 weeks ago

    Here's an article from Pubmed with many references and a general overview...

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5702643/

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  • Reply to: A Yellow Bike to Ride Alone   2 years 4 weeks ago

    Thanks for the song! I like the straightforward delivery of the recording & video, as if you're sat listening to someone talking, across the table. 

    I'm intrigued by the article on the WAMU page, discussing the artists wrapped up in the theme of the 'brokenness in life' - specifically that boygenius consists of three (probably very talented) females! 

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  • Reply to: Fuel Your Workout? Or is Fasting and Exercise Better?   2 years 38 weeks ago

    Good to have a marker for this topic as I change my mind on it all the time (usually to rationalize eating a particular food). 

    I can't post any experience on what's best before racing, going flat-out or being competitive because I never really do those things. 

    I think anybody with a history of struggles with eating, or possessing a brain hard wired on the obsessive side should steer clear of trying to fast on purpose.  

    It's difficult to get the nutrition balance right in extreme events and conditions. I find it an ongoing challenge. 

    A friend of mine who is no longer a frenzied competitor has had to quit eating at 6pm every day to avoid reflux during the night, and is finding other beneficial outcomes such being able to eat what she wants during the other hours while losing some unwanted weight. But she has removed the intense exercise portion from her life, so no feedback from that perspective. 

    In regard to the Keto diet method - I've eaten that way in the past before it was called anything and long term it was not conducive to anything over 40 mins of skating; average HR through the roof, dizziness and passing out. But anybody can try anything and we're all different! 

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  • Reply to: 2018 USA Olympic Long Track Speed Skaters and Social Media Links   2 years 39 weeks ago

    I'm wondering if there's ever been a study of the number of hours spent on television interviews, magazine layouts, advertising filming, and other distractions from training and focus in the run up to the Olympics vs. performance at the Olympics. I think the USA athletes showed well, of course, but it did seem there were a lot of underachievers (just as likely from too much expectation built up, or is it from too much distraction during key times for preparation). I wonder if Olympic athletes make a conscious choice for the money ahead of the games, which is certain, over the much more money they might make after the games, upon success.

    I know. There's no way to know.

    But some teams seem to peak right, and others, less so. 

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  • Reply to: NC, a Hotbed of Olympic Speedskating   2 years 39 weeks ago

    Great article and kudos to those who ran the program at Rol-a-Rink in High Point. I went down there a few times, and as I recall, it's a small rink. This may help those who train there in terms of staying closer to the cones even when away from them. They have had monster skaters come out of that rink, and Greensboro's Skateland USA sites have not done too badly, either. I recall a rink in Winston-Salem where I "raced" once; the cool thing there was they had a one night a week speed session for older adults (meaning above, say, 30). Most of the time I skated with the kids session on Saturday mornings, as I was never going to be fast, and I enjoyed nobody thinking I was taking it seriously as a racer in the tiny elliplses. 

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  • Reply to: Roadskater.net RSN2.com Update   2 years 40 weeks ago

    Just a quick note to say I have updated the Google News feeds so they are no longer deprecated nor defecated. I got rid of or combined some pro cycling stuff that is seasonal (combined and made more general the Giro, Tour, Vuelta items. With a nod to timv, I added a unicycling section. I also moved things but they may move again. The feeds probably come out for you differently than for me. Some feeds seem to pull the same content with different RSS links. I tried to boost the number of articles that will show up for training topics of general interest. Also i tried to get some more inline-related info, which I think will be better after the Olympics. Some blocks and headers won't refresh until your machine clears its caches. I hope this will bring along some more good info, and it seems the links in the right sidebar are working better. Also, recall that you can hit that icon with the b in a box to initiate an article on a feed item, and it usually brings along a photo. I haven't tried it lately. Enjoy! Skateylove!

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