How to Improve Your Second Threshold and Race Pace! | #65 ft. Aaron Geiser

In this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss the specific phase of training and how to incorporate threshold work. We emphasize that the approach to threshold training may vary depending on the athlete and their goals. We discuss different ratios for threshold work and the importance of individualizing the training based on an athlete's tolerance and recovery. The conversation covers the transition from the base phase to the specific phase and the importance of accumulating time at specific race intensity. We provide examples of threshold workouts for elite level athletes and age group athletes, and discuss the use of ratings of perceived exertion to gauge intensity. We also touch on the differences between threshold work and VO2 max work, and how to progress both types of training during the specific phase.

TAKEAWAYS

1) The transition from the base phase to the race-specific phase involves specific protocols for threshold training and race-specific paced training.

2) The progression of training should be tailored to the individual athlete's response and adaptation, with a focus on fluidity and adaptability.

3) Measuring intensity and progression is crucial for assessing an athlete's response to training and determining the effectiveness of the protocols.

Example Workout Progression:

Initial Part of Specific Phase: Start with 1:1 work-to-rest ratio, gradually increasing intensity and duration.

Mid-Phase: Transition to 4:1 or 5:1 ratios, focusing on maintaining higher intensities.

Final Phase: Shift to sustained efforts at race pace, incorporating longer intervals to simulate race conditions.

Enjoy!

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CHAPTERS

0:00 - Introduction and Overview

1:16 - Transition from Base Phase to Specific Phase

1:55 - Individualized Training Approaches

2:54 - The Importance of Recovery in Training

4:13 - Testing and Adjusting Training Protocols

5:22 - Timeline of Training Phases

6:12 - Athlete-Specific Training Examples

8:47 - Progressing Training Intensity

10:10 - Threshold Training Examples

12:48 - Monitoring Athlete Response

16:02 - Setting Workout Intensity

20:22 - Customizing Training Based on Athlete Feedback

20:50 – Threshold Performance Discussion

21:04 – Longer Recovery Importance

22:01 – Benefit from Threshold Training

22:37 – Building Exposure to Threshold

23:09 – Starting Point for Training Progression

24:11 – High-Intensity Training in Transition Phase

24:28 – Running-Based VO2 Max Work

25:24 – Short vs. Long VO2 Max Sets

26:13 – Evaluating VO2 Max Efforts

26:52 – Athlete Tolerance and Mitochondrial Development

27:38 – Mental and Physical Strength

28:34 – Specific Phase Progressions

29:01 – Threshold Training Expansions

30:35 – Elevating Sustainable Efforts

31:17 – Specificity in Training Blocks

32:29 – Pyramidal Approach to Training

32:50 – Example Workout Progressions

36:36 – Training Progression Strategies

37:31 – Adding Repetitions for Progression

42:23 – Moving on to the Next Exposure

43:36 – Athlete Response and Adaptation

44:04 – Flexibility in Training Plans

45:01 – Linear Progression and Block Duration

KEYWORD

Straining progression, threshold training, race-specific training, individual adaptation, intensity measurement, training protocols, athlete response, training progression