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"Best Practices" training programs for cycling, swimming, and running ?
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Hello All:
I am teaching a class called Maximizing Human Performance. Students are currently writing training programs for the following three scenarios:
10k runner training to compete in a hot environment
1500m swimmer training to compete at sea level but living at altitude
“Criterium” cyclist (mild conditions at sea level); Criterium is an endurance cycling event with repeated anaerobic efforts
They will write their programs to address all the limiting factors for endurance performance covered by Joyner and Coyle in their 2008 paper as well as a lot of basic physiology we've covered in class (half time responses to training and detraining, time for recovery, nutrition etc). Essentially, they are creating training programs from the cell or physiological system up rather than from the performance down.
Once they have come up with their own training programs they will compare and contrast their approach with "best practices" programs.
I'd appreciate it if you could suggest online (free) training programs that would represent "best practices". What I really mean here is status quo, culturally acceptable, programs.
For the 10k I found Hal Higdon's website and this page for 10k: https://www.halhigdon.com/...aining/advanced-10k/
What would you guys suggest for 1500m swim and crit cycling? Other suggestions for 10k run appreciated as well.
Ideally, I am looking for a day by day program for at least 4 wks with the assumption that the athlete is already well trained.

Best wishes,
Jim
Last edited by: Bio_McGeek: Sep 23, 19 10:47
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Re: "Best Practices" training programs for cycling, swimming, and running ? [Bio_McGeek] [ In reply to ]
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Racing and training with a power meter. Buy it, read it. Skip to a section on crits.

Otherwise:
-sprints: 15 seconds all-out one time every 10 minutes. 10 minutes easy spin
-any kind of 1:1 work ratio a minute or less in sets of 5.........30/30, 60/60, 40/20, 30/15........whatever. 3 sets for joes, 5 sets for pros
-some kind of death ladder........60s at 105%, 60s at 120%, 30s at 150%, 30s sprint all out.........5min rest, repeat

Those last two, you'll need a puke bucket nearby.

The idea being you have to be able to routinely make short bursts and recover while not really totally backing off.

FYI, some people train crit racing by signing up for series as "B" races and just doing lots of crit racing.

Weeknight worlds group rides a must. Lots of sitting in at hard tempo and SS then having to surge.
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Re: "Best Practices" training programs for cycling, swimming, and running ? [burnthesheep] [ In reply to ]
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burnthesheep wrote:
Racing and training with a power meter. Buy it, read it. Skip to a section on crits.
Ha! Thanks for the reminder on Racing and Training with a Power Meter. I have a signed copy from Andy on my shelf.
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Re: "Best Practices" training programs for cycling, swimming, and running ? [Bio_McGeek] [ In reply to ]
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Swim: Sheila T's stuff: https://www.velopress.com/...hor/sheila-taormina/
Cycling: Cyclists Training Bible, Joel Friel
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Re: "Best Practices" training programs for cycling, swimming, and running ? [Bio_McGeek] [ In reply to ]
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Bio_McGeek wrote:
Hello All:
I am teaching a class called Maximizing Human Performance. Students are currently writing training programs for the following three scenarios:
10k runner training to compete in a hot environment
1500m swimmer training to compete at sea level but living at altitude
“Criterium” cyclist (mild conditions at sea level); Criterium is an endurance cycling event with repeated anaerobic efforts
They will write their programs to address all the limiting factors for endurance performance covered by Joyner and Coyle in their 2008 paper as well as a lot of basic physiology we've covered in class (half time responses to training and detraining, time for recovery, nutrition etc). Essentially, they are creating training programs from the cell or physiological system up rather than from the performance down.
Once they have come up with their own training programs they will compare and contrast their approach with "best practices" programs.
I'd appreciate it if you could suggest online (free) training programs that would represent "best practices". What I really mean here is status quo, culturally acceptable, programs.
For the 10k I found Hal Higdon's website and this page for 10k: https://www.halhigdon.com/...aining/advanced-10k/
What would you guys suggest for 1500m swim and crit cycling? Other suggestions for 10k run appreciated as well.
Ideally, I am looking for a day by day program for at least 4 wks with the assumption that the athlete is already well trained.

Best wishes,
Jim


[pink]This is why folks at letsrun make fun of slowtwitch.[/pink]

But seriously, that Higdon plan is nowhere near "maximizing human performance." None of the free canned plans acknowledge that top runners at the 10k distance:
a) run way more than 50 mpw
b) run a lot of doubles (i.e., two runs a day)

You'd get a long way by bumping the long run by ~30-50% and adding a second 3-5 mile run to every other day. Also no idea why the speedwork Wednesdays are back-to-back with Tempo Tuesdays, they should probably have an easy Wednesday between hard Tu/Th days.

The BAA advanced plan still has too little distance, but does better prescribing warmup/cooldown/rest for workouts: https://www.baa.org/...10k/train/levelthree

As far as slowtwitch goes, this one is an excellent (but non-canned) manifesto for maximizing performance in distance running: https://www.slowtwitch.com/...Your_10k_PR_258.html -- except that the volume should be pushed higher as the incoming athlete would likely be a pure runner with a base of ~70 mpw+ and able to handle more than this during training.

Edit: example of 10k training for an elite runner - https://www.strava.com/pros/14193073
Last edited by: twcronin: Sep 23, 19 13:38
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Re: "Best Practices" training programs for cycling, swimming, and running ? [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
Swim: Sheila T's stuff: https://www.velopress.com/...hor/sheila-taormina/
Cycling: Cyclists Training Bible, Joel Friel

Thanks Tom. Any links to standard training programs for 1500m swimming?
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Re: "Best Practices" training programs for cycling, swimming, and running ? [Bio_McGeek] [ In reply to ]
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For the swim you might have a look at this presentation. I had the good fortune to have been invited to observe a few workout sessions during that time period. It was not boring.
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