PLAY BETTER, FOR LONGER
The Program, Tested:
Going into spring, my objective is usually similar to that of my clients.
I want to perform better, for longer and feel boundless while I'm out there.
I must admit, it's a little vague and 'feely'; so let's talk numbers.
​
My testing grounds are outside, as that is where I care most about progression.
When I can do the same route, faster, yet more effectively than prior to training, I know the training is effective and I'm on track.
​
Additionally, most of my clients and I share the same desire for skill based activity. This is what taps us into 'Flow'. Without challenge, the mind wanders and it feels less playful.​
​
In the below example of running, which is absolutely a skill, my goals is to increase my run economy and my work capacity while maintaining nasal breathing which allows me to stay right around threshold.
Or more simply put, I want to be a more efficient runner. More steps, less intensity in my impact and a calm mind. It's these skills that will support me in traversing some epic mountain ranges this summer.​
​
In this test, the "skill" aspect shows up in predominantly in cadence. Fast feet is a skill.​
​
Each time I maintained nasal breathing; this is my way of knowing that I am pacing myself no more than "tempo" which is the same way I breathe when ski touring all day, ascending on my bike or running an ultra marathon. This ensures I am remaining majority oxidative - the "all day" energy zone.
​
Check it out below along with some notes on each test:​​​​​
​
​Start of training program:​​​
​
​Week 5 of training program:​​​
​
Athlete A:
Notice the obvious progression. 1 hour test resulting in a whole 1km further distanced covered. The pace for her re-test was faster by 30 seconds per KM. A cool representation of this athletes progression is also how Garmin considers her re-test as a Base effort, rather than Tempo, as it was when she first tested. This is a direct representation of her fitness capacity (heart rate zones) increasing.
Start of Program:​
​
Completion of Program:​
​
Athlete B:
This athlete tested and retested a local favorite, Wonder-Jacks. Despite her main priority during the program being increasing strength and stability for sport, she saw a faster pace, despite having a lower heart rate. The strength and power showing up in quicker feet (increased cadence).
Start of Program:​
​
Completion of Program:​
​
Athlete C:
This Athlete's primary intentions were to train for an Ultra Marathon, building strength and speed meant increasing their cadence and ultimately their efficiency. They proceeded to PR their half marathon and completed their first Ultra Marathon shortly after the program.
Start of Program:​
​
Completion of Program:​
​
