The Extramilest Podcast6 Nov 2020

#40: Heart Rate Training, Speedwork and Running Volume with Floris Gierman

"During recovering is where the real adaptations of training are happening. That is not during the workout stress that you are putting on your body. That's why I like this more holistic training approach, not just looking at the running component, but also at your stress levels, sleep, recovery, nutrition, hydration, all of these other elements that come into play to become an overall healthier athlete." – Floris Gierman

Today is a bit of a different show. I visit the Running and Fitness podcast with Raj, for me to be a guest on his show. Normally I'm the one interviewing, but this time the tables were turned.

We discuss:

heart rate training
how to integrate speedwork
minimum training volume for athletes to improve
role of strength training, nutrition and recovery
and much more!

Rajagopal Anapuzha is located in Mumbai India and he has hosted a variety of great guests in the endurance space.

You can subscribe to the Running and Fitness with Raj podcast on all major platforms.

Links and tools mentioned:

Marathon PR Training Program
5K to Half Marathon Training Program
Extramilest Facebook Group
Floris Gierman on Strava, IG and YouTube
Extramilest newsletter with Running Tips an Strategies
Atomic Habits book by James Clear
Matt D'Avella YouTube Channel
Running and Fitness with Raj website + podcast
Rajagopal Anapuzha on IG, FB and Twitter

Show notes:

03:30 – Floris introduces himself and his first two marathons
11:55 – Key aspects of low heart rate training
19:55 – When to add speed work
21:05 – Common frustrations in low heart rate training
26:10 – Minimum number of hours of low HR training required for improvements
32:05 – How to measure progress when training at low heart rate
34:50 – How and when to incorporate strength training
37:40 – Recovery tools like ice bath and sauna training
39:35 – Key nutrition principles
43:15 – Floris' Marathon PR programme
45:30 – Recommendations on other resources

Det här avsnittet är hämtat från ett öppet RSS-flöde och publiceras inte av Podme. Det kan innehålla reklam.

Avsnitt(99)

#139: The Norwegian Method for Recreational Runners | Dr. Marius Bakken

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow | Can the Norwegian training method help recreational runners ge...

2 Okt 1h 12min

#138: From 4:24 Marathon to 3:45 at Age 72

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at https://visit.pfandh.com/extramilestshow | Penny Jarvis started running at 44 and now has ran 24 maratho...

25 Sep 1h 22min

#137: 4 Simple Speed Workouts to Run Faster | With Coach Mario Fraioli

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow | Getting faster doesn't mean pushing harder on every run. In th...

18 Sep 1h 14min

#136: How Sleeping Better Can Make You a Faster Runner

Get 10% off your Cooling Sleep System with code FLO at https://somnuslab.com Can better sleep make you a faster runner? Chu Zhu is a sleep expert who's worked with Tour de France winners, Olympic athl...

1 Sep 1h 2min

#135: Running Injury Specialist's Guide to Treating Common Injuries

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow Mandy Wainfan is a sports medicine chiropractor who specialize...

21 Aug 1h 27min

#134: How a 300-Pound Man Became a Marathoner and Nike Sponsored Athlete

Thanks to Bear Mattress for sponsoring this video. Visit https://www.bearmattress.com/floris and use code FLORIS to get 40% off your Bear mattress. Charlie Rocket went from barely being able to run f...

11 Aug 1h 22min

#133: What I Learned Recently From The Top 1% of Runners

🔥 Transform your running with expert coaching. Join the Personal Best Program. Start your 7-day free trial. https://www.skool.com/personalbest | After sitting down with Olympic champions, elite athle...

18 Juli 1h 1min

#132: Rachel Entrekin's Advice to Race Faster, For Non-Elites

Thanks to Precision Fuel & Hydration for sponsoring this video! Get 15% off your first order at http://visit.pfandh.com/extramilestshow Rachel Entrekin is a beast of an athlete in the best way poss...

10 Juli 59min