Image: Veronika Vazhnik developing her trail running stride.
This week: Training characteristics of world class runners.
Here is your weekly Tri Town Times newsletter:
Weekend Race Report:
Rising American star, Taylor Knibb, won 70.3 Oceanside in dominate fashion, while Jackson Laundry of Canada used a balanced race to hold off a hard-charging Lionel Sanders.
Events I'm looking forward to:
The Bengal Sprint Tri
is one of the few remaining sprint-distance triathlons in Southern Idaho. The race is April 22-23rd in Pocatello.
Training thoughts and updates:
- Elite runners run frequently and accumulate a large volume (>80%) of running at low-intensity to improve running economy. This was best done through long, continuous runs.
- Volume is increased first through an increase in run frequency, and later by an increase in individual workout duration/distance.
- The best runners run a significant percentage of their miles on dirt/gravel roads to reduce the mechanical loading/stress compared to pavement running.
- Marathon runners spent 5-15% of their time above race pace during the early season of training, and dropped that intensity to race pace as they approached the competition period.
- Sprint training represented less than 1% of total training volume, but was conducted regularly during the annual training cycle.
In short: Mostly run easy, sometimes long, sometimes fast, on a variety of surfaces, and as you approach your race spend more time at/near race intensity.
Quote that struck a chord:
With the right mentality, there are no obstacles, only fuel:
"A blazing fire makes flame and brightness out of everything that is thrown into it."
If you have a moment to spare:
Have a great week!
Tri Town Bicycles
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