#1 Long before short
Learn pacing
Oxygen uptake
Respiratory capacity
Lower blood lactate
Higher mitochondrial and capillary density
Improved enzyme activity
#2 Cyclical before mixed
Concentric vs. eccentric
Low skill vs. high skill
Very fast twitch vs. fast twitch
#3 Paces before races
Practice your paces with intervals before racing at that pace to exhaustion.
This lowers your perception of how that pace feels. Gives you belief that you can sustain it.
Where to start? Is your base big enough?
Zone 2 – can you make that skill sustainable?
Favorite test for CrossFit athletes:
10 Minute Assault Bike for cals
Faster than that it starts to become less about being “aerobic” and more about the skill of making high rates of mixed work sustainable.
Most people are doing too much short, mixed races.
When in doubt, go longer, more cyclical and practice paces.
This will lead to a higher ceiling, more favorable adaptations and more sustainable training in the long run.
