Pyrenean Wolf wrote:
Hello
Are you talking % of FTP ?
If yes, and if my interpretations of Arild explanations are right (2x if, you will notice :-), the "Norwegian plan" for elite is around :
- heavy volume (up to 38 hours / week)
- 15% of time : long intervals at around 2,5 / 2,8 mmol/L lactate, so about 90% FTP (low sweetspot work, near 50/50 glycol/fat energy consumption). Not far from what you describe. This is probably a bit faster but less long than your 4x1h.
- 85% of time : around 1 mmol/L lactate, so about 65% / 70% FTP (base endurance, below maxfat point). What you call "sniffing roses and taking selfie". Not sure Arild will appreciate :-)
- very little FTP (and above) work
Apparently, this combination works.... as proven in ITU and 70.3 WC (and world speed record). Some other plans may work also, of course.
My point was :
this plan is very centered on pushing fat consumption, much less on glycogen use.
And I have the intuition that this is where some other plans have it wrong, pushing too much on the glycogen use. But this is just my non fact proven intuition... plus, my english is not good, cause I'm french...
We are on a slow twitch forum, not the "fact based biomechanics and physiology forum", so I feel free to talk about my lousy intuitions :-)
Sure,
I think it’s fun to discuss various pre race opinions etc,
Just like other world class teams like Dan lorang/Frodeno, Tilburs/Cody Beals, Sutton/Ryf, Talbot Cox and Lionel Sanders there is no doubt that Alrild/Iden make a great combo, results are there.
I think the thing though is that Iden isn’t signing up tomorrow and “basing” his way to a Kona victory in 3weeks.
Also when speaking specifically to RER (relationship between co2/vo2) and testing we need to understand how it drifts with duration and event specific demands, with blood lactate and running off the bike we need to understand how high residual BL levels are at 3:30 marathon pace vs 3:50....and for how long, ie at what point do they normalize? At what opening speed?
My only point was that unless AB has low iron or some other weird condition his base/fat max/metabolic starting point for specific trading is likely “good enough”.
Having said that I think he is going to drill it in the first 10 km at 35-36 minutes (run) and go backwards from there.
Maurice