Targeted Endurance For Self-Coached Athletes

Following on from the Lactate Testing Video, I made another video helping you apply your data.

Just in case you prefer written content, I'm going to pull the key points out in this post.

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#1 - We train ranges, not averages

To ride a 172w average, I sit in a 150 to 200w range.

If my range crosses into a higher zone/domain then I will be changing the nature of my workout.

With elite athletes, this is not a big deal. They have superior lactate clearance ability and handle micro surges, with ease.

With new and developing athletes, this is a source of underperformance in long workouts. The effective intensity is much higher than the average of the workout.

Learn to swim, bike and run... SMOOTH

It is a foundational skill

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#2 - Anchors

Skew your errors left

Recognize that we exercise in ranges, not averages.

Keep your range in the domain you are seeking to train.

Setting an accurate anchor can help.

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Aerobic Threshold (AeT) (Border Between Zone 1 and Zone 2)

Easily found using the protocol in my lactate video. Anchor your endurance training here, exercise smoothly, and your range will straddle Zones 1 & 2.

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Threshold-Minus (T-) (2.5 to 3.0 mmol step on your lactate test)

For Heavy Domain training, start by anchoring here. This keeps your range away from the Severe Domain, where the recovery cost of your session rises much faster than the benefit from working a fraction higher.

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What you call the zones doesn't matter.

What matters...

Figure out the correct anchor for the stimulus you are seeking

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Key points:

1. Know the effective range of your training

2. Consider if your range overlaps a higher intensity domain

3. Set endurance anchors bottom-up

4. Consider checking in-workout lactates to confirm the above

When you have a fatigue mismatch, it is likely because you are training more intensely than you realize.

When you have upward drift in your heart rate, consider backing off.

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The most common "intensity" mistake is blowing right past T- into the Severe Domain (above FT/CP/LT2)

• Floods the body with lactate

• Recovery greatly extended

• Painful

• Time at intensity reduced, for small gain in work rate

We don't graduate to crushing ourselves in the Severe Domain - we learn how to use the Heavy Domain wisely.

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Additional Resources

Thresholds and Domains - explained very well in this Video by Dr Mark Burnley

I think of domains in terms of green, yellow, red

• Green - Moderate Domain - Endurance

• Yellow - Heavy Domain - Intensive Endurance

• Red - Severe Domain - Use With Specific Intent - Costly

My Lactate Testing Video

The Lactate Thread

The Training Zones Thread

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Final Word : it's easy to get wrapped up in zones & domains.

Given the experts struggle to reach agreement amongst themselves... better to find an effective anchor and get to work!