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148 Maximilian Hoflich
- 3:30 meet Maximillian Hoflich of Polite Coaching
- 6:15 the very basics of beginning an endurance training program
- 9:15 starting to think about eliciting specific metabolic responses during training
- 10:00 stimulus response model
- 10:45 the 3-zone model of intensity
- 12:30 a muscle fiber utilization model of training intensity (in a 3-zone model)
- Zone 1 - exclusively type 1 (slow twitch)
- Zone 2 - beginning to use type 2a (aerobic fast twitch) on top of type 1
- Zone 3 - heavy type 2a use as well as potentially some type 2x in very intensity bursts
- 18:30 the value of developing the aerobic system for endurance athletes
- 19:30 why bother controlling and monitoring training intensity?
- 21:45 defining ‘the‘magic’ zone 2
- 23:45 determining the top of zone 2 (VT1, LT1)
- First appearance of excess CO2 during a VO2 test using a metabolic cart
- First lactate rise observed during a lactate step test
- 32:45 goals for lactate values during ironman training
- 35:30 triggering an improvement in Z2 power
- High volume training
- Substrate availability can be used to enhance shorter bouts of Z2 training
- 37:30 using a combination of power and HR to gauge progress in Z2 training
- Using this metric to gauge training load during longer efforts - up to 80% of HRmax for Z2 work in fit individuals
- Confounding factors
- HR-limited Z2 validation testing
- 42:30 the role of RPE
- 44:30 training Z2 when training time is restricted
- SOME CHO restricted training may be useful, but care must be taken - especially for female athletes
- Using Z2 training during life-stressful situations
- 49:30 defining the second intensity threshold (VT2, LT2, MLSS, CP)
- It is possible to maintain work below this point for a relatively long period
- Combustion of CHO increases rapidly as athletes approach this threshold and more type 2a muscles are used
- These ‘thresholds’ are more of a range than a fine inflection point
- 56:15 determining MLSS
- All-out time trials >30 minutes
- Lactate minimum test following a max-effort ramp test
- 63:00 training to improve time to exhaustion at MLSS
- Sweet spot intervals at the lower edge of the estimate of MLSS
- Over-unders
- Some low cadence work
- ideally, stressing the type 2a fibers to improve their endurance
- 67:30 work above MLSS - aka VO2max or HIIT
- Improving VO2max ceiling
- Most effective workouts for accumulating time above 90% VO2max may be longer intervals such as fast starts
- Short HIIT intervals like 30-30s may be less useful for long-endurance athletes with limited anaerobic / glycolytic capacities
- 74:30 should we be doing training in the aero position or sitting up - especially during VO2max intervals
Follow Maximilian on Instagram and get in touch through his website.