Tag Archives: commitment

Volume vs Intensity – The endurance athlete’s conundrum

volume vs intensity

I think that if you are an endurance athlete of any type, to become good at it you need to do it a lot. Someone once told me that you should train as much as you can without doing any the following:

– breaking down
– burning out
– losing your job
– losing your spouse

Most of the science points to the fact that the sheer amount of time you train has a stronger effect on your performance than any other factor. And according to Matt Fitzgerald, in his very good book called “Racing Weight“, the reason has to do with efficiency. He says that a low-volume, high-intensity approach to training will increase your aerobic capacity (VO2 Max), as much as a high-volume, low intensity program. On a high-intensity programme, however, you stop improving as soon as your VO2 Max hits a genetically defined ceiling, which doesn’t take long (hence the success of time crunched, high intensity programmes, seeing quick gains). But, he argues, with a high-volume programme, you become more and more efficient the longer you keep doing it, and so your race performances keep improving too.

The reason the high volume yields ongoing efficiency gains is that each time you take a stride, or turn the pedals, it is an opportunity to practice that movement. The more you repeat it, the more practice you get. This gives your neuromuscular system chance to find more ways to trim waste from the movement pattern.

So I would conclude that efficiency is what we are striving for.  And that comes from practice, and more practice.

Thanks for reading.  If you would like to get in touch, please follow me on Twitter and contact me via this social media channel.  If I am mentioned in your Tweet, I will always get back to you.  Thank you for taking time out to read my post.


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Strava

Strava – Don’t you just love it?

Strava advert

Strava, you have to hand it to them. They recently sent me an email that went as follows:
Hey,
Studies have shown that Strava athletes with lots of followers live longer, happier and far more glamorous lives. Can you imagine being a spry 140 year old, taking KOMs (King of Mountains) by accident and finishing every day in a hot tub filled with champagne and gold coins?

We know everyone is different, so here’s a menu of pre-written emails to get the ball rolling. Fair warming: some are almost as absurd as this email. Thanks for spreading the word.

Then I was able to click on any of the five options and send them out to friends.

Option 1. COMPETITIVE.
Title – I’m so much faster than you! Prove me wrong on Strava.
Text – Hey, When you’re ready to ride with the big dogs, you should sign up for Strava. It’s a great way to spice up training and get fit. If you join and train hard, maybe in 10 – 15 years you can keep up with me. Give it a shot…. it’s free.

Option 2. ENCOURAGING.
Title – I need you on Strava! It’s just not right without you.
Text – Hey partner, You should really try Strava. It’s made my riding a lot more fun, and I’ve met great people (just like you) and discovered lots of new routes. Plus it’s free… c’mon, just download it! You’ll fit right in.

Option 3. NASTY.
Title – I’m sick of you not being on Strava. Get with it!
Text – Hey, You ride a lot. You talk about riding a lot. “Epic adventure here, hard training day there, blah blah blah…” but none of it is on Strava. Get with the times and sign up already. I’d rather check out your activity in the Strava feed than hear another “you should have been there!” story.

Option 4. NICE.
Title – Please join me on Strava. It’ll be fun!
Text – Hey Friend, I really think you’ll enjoy Strava. It’s the best way to track your rides and connect with other athletes… sort of a tracking app and social network all in one. Give it a try (it’s free) and we can follow each other!

Option 5. IF IT’S NOT ON STRAVA IT DIDN’T HAPPEN.
Title – If it’s not on Strava it didn’t happen. Time to legitimize your overconfidence.
Text – Hey, There are two kinds of rides: those recorded on Strava, and those where you thought you were faster than me. Join Strava and show me what you got. It’s fun and free.

Strava logostrava screen shot

So there you have.  And they create really cool little animations of your year.  Here is mine:  My 2015 Strava Adventure

If you would like to get in touch, please follow me on Twitter and contact me via this social media channel.  If I am mentioned in your Tweet, I will always get back to you.  Thank you for taking time out to read my post.

Oh, and if you would like me to live a longer, happier and far more glamourous live, please remember to follow me on Strava by clicking on the button below!


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Strava

My Rules for 2016

I like to make up my own rules, so from this day onwards I am going to commit to the new fitandforty.org rules:

Exercise 5 days a week

Mountain summit

 

Take rest and recovery seriously

The 3rd Pillar of Health

 

Eat as healthy as possible, most of the time

Nutrition - the first pillar of health

 

Always spend less than I earn

Spend less than I earn.

Easy, how simple was that!

Have a great 2016.

If you would like to get in touch, please follow me on Twitter and contact me via this social media channel.  If I am mentioned in your Tweet, I will always get back to you.  Thank you.

 

My 2015 Strava Adventure

 

Strava have created really cool little animations of your year.  Here is mine:  My 2015 Strava Adventure

Thank you Strava.  See you out there in 2016.

Bike friends

In Paris!
In Paris!
Burning some matches on Alpe d'Huez in July 2015.
Burning some matches on Alpe d’Huez in July 2015.

Oxfordshire countryside in December

Why I Love Running With my Dog

Please take me for a run

 

It sounds a little crazy, but I get an enormous feeling of well being and happiness from the simple act of going for a run with my dog.  Yes, I know he is handsome, but he is just so appreciative.  I love the excitement he shows me when I start to lace up my running shoes.   How could I not take him.

The added benefit of taking him for a run is that he is super chilled for the rest of the day, which is not that common for a labradoodle!

Post run relaxing
Post run relaxing

The C word (and also the 4th pillar of health)

Either you do it or you don't - there is no inbetween.
Either you do it or you don’t – there is no inbetween.
So I mentioned in a previous post that there was a 4th pillar of health and that I would write about some day, and that day is today.
The C word, Commitment, is needed to get out there and do it.  Commitment is about being dedicated to an activity, such as becoming a fitter, healthier person, a better cyclist or a better runner.  Infact, Commitment is needed to become a better Dad, partner, lover, student, absolutely anything.  Call is dedication or devotion, it’s much the same thing.
So there we have it, the Three Pillars of Health and the C word should see you through.
I showed a commitment to hydration during my 12 hour burpee world record
I showed a commitment to hydration during my 12 hour burpee world record