Training talk question (officially under the correct video this time): How do you determine your electrolyte intake? I.e. isotonic drinks vs salt tablets. Also in that respect: When things get bad late in the race how do you tell what the cause is (too much/little salt, dehydration, ...) because especially hyponatremia and dehydration feel very similar to me.
Great question! I've kind of covered this one pretty in depth in this Training Talk here: th-cam.com/video/c3v8ozS2BYc/w-d-xo.html. . Hyponatremia can be very dangerous (and even more deadly in a lot of cases) than dehydration. In short there are "sweat tests" you can get done to see how salty you might sweat relative to others in certain conditions. Generally we'd look to have athletes get in 300-800 mg of sodium per hour in a lot of cases during an ultra but that can vary quite a bit and cause stomach distress. It depends on the amount of fluid (oz OR ml) you are actually drinking (i.e. a water mix with sports drink mix + sodium you can get from food sources and gels).
Can you dive deeper into off season training? How do you train via biking, swimming, weightlifting, etc while minimizing getting slower or potentially “out of shape”?
Thanks again for those great videos. I must say that I also voted for the Block periodisation question (great one Lukas Erlt), but I still have a question of my own... TT Question : I am all for the "take your easy days easy", but still, I sometimes "fail" a training session... What should you do when you do not meet the training expectations? Drop it, and try it again later in the week? Drop it, and keep on doing what the training plan says, and never get back to it? Keep at it even if you're broken? Adapt it so you can "sort of" make it happen? Example (from Sage Running Training plan) : I had to run 2x8km @ 9s faster than marathon pace with 8min rest. Had the first 8 km without any issue... paused for 8 min, then broke after 4 for the second interval... I decided to take a short pause to get my heart rate down, then did 2x2km... All came down to 16km total, but I had to "cheat" with 2 additional short breaks. Would I have been better off to keep on running the second 8km even if I was clearly going to slow down drastically? Just stop after 4km, and call it a day? Do what I did? Another option I did not think of? What is the best way to make the most of a failed training session?
TTT Hill Repeats Question ! Hello Mr. Canaday & Everyone else on the channel! Following one of your training programs I did a Hill Repeat Workout (12x1min + 4x15sec sprints + recovery in between , respectively warm up--cool down etc.). After my workout Aerobic vs Anaerobic ratio was 3.7 vs 1.6 which makes me think: Q1: "What is the desired ratio I should be after, and did I push hard enough? " Though I was pretty knackered afterwords. Q2: "In what way does this workout benefits me? I mean, how does it affect my cardiovascular and muscle system in therms to help me towards becoming an ultra runner? I would really appreciate your scientific and speaking out of experience explanation . I hope that question will also help others to understand and eventually improve that segment of their training. Thank you in advance and good luck with your recovery. Keep well, Everyone!!!
Posted to the right video lol An idea for a training talk video. I hear the word 'race management' and being someone who is new to running longer (for me) distances come race day, I don't actually have a good sense of what race management is or how I should even break down a race. Maybe you can share some experiences of good race management days and share an epic blow up (if you've had one) and some lessons learned there. Love the content, keep it up!
TT Question: Block periodisation for running (e.g. doing five high intensity sessions in one week but following that up with a really easy week). Also in the context of sometimes having to take a couple days off from training because of work, family etc.
5 hard sessions are not recommended. If so, the intensity should be veery controlled. It's better to do 5/6 sessions over a 2 week period and then take a easier week (2:1 periodization)
@@dastolh Is that because of injury risk or effectiveness? I've seen a video on the 5 session per week model for cyclists by Dylan Johnson and the eefectiveness was backed up by scientific studies. Was mainly wondering how well that transfers to running and if not why so.
@@lukaserlt5824 Cycling is a non-impact activity. High intensity running workouts increases the total impact significantly. In addition, doing 5 workouts in 7 days will reduce the quality of the workouts because you can't recover properly in between.
@@lukaserlt5824 No problem! 2:1 is just one of many ways to periodisise. I prefer 3:1, where I do 3 weeks increasing the volume/intensity before doing 1 easy week.
Hi Sage , Question : I have heard about minimalist shoes/barefoot running , is it really helps to improve calf and leg strength ? if possible than pl discuss in your next training talk .. thx a lot
TT Question: What is your take on people who ignoring hr straps and always say they are going for the "feel"? It`s very hard to convince them why its important to know your hr zones. And some of them really good runners!
Training talk question (officially under the correct video this time): How do you determine your electrolyte intake? I.e. isotonic drinks vs salt tablets. Also in that respect: When things get bad late in the race how do you tell what the cause is (too much/little salt, dehydration, ...) because especially hyponatremia and dehydration feel very similar to me.
I second this. Would be great to hear Sage talk in detail about how he approaches this.
Great question! I've kind of covered this one pretty in depth in this Training Talk here: th-cam.com/video/c3v8ozS2BYc/w-d-xo.html. . Hyponatremia can be very dangerous (and even more deadly in a lot of cases) than dehydration. In short there are "sweat tests" you can get done to see how salty you might sweat relative to others in certain conditions. Generally we'd look to have athletes get in 300-800 mg of sodium per hour in a lot of cases during an ultra but that can vary quite a bit and cause stomach distress. It depends on the amount of fluid (oz OR ml) you are actually drinking (i.e. a water mix with sports drink mix + sodium you can get from food sources and gels).
Thanks Coach, I somehow missed that one. I'm a little sad Brawndo won't be available for another 400 years or so, it sure would help the issue.
Can you dive deeper into off season training? How do you train via biking, swimming, weightlifting, etc while minimizing getting slower or potentially “out of shape”?
Thanks again for those great videos. I must say that I also voted for the Block periodisation question (great one Lukas Erlt), but I still have a question of my own...
TT Question : I am all for the "take your easy days easy", but still, I sometimes "fail" a training session... What should you do when you do not meet the training expectations? Drop it, and try it again later in the week? Drop it, and keep on doing what the training plan says, and never get back to it? Keep at it even if you're broken? Adapt it so you can "sort of" make it happen?
Example (from Sage Running Training plan) : I had to run 2x8km @ 9s faster than marathon pace with 8min rest. Had the first 8 km without any issue... paused for 8 min, then broke after 4 for the second interval... I decided to take a short pause to get my heart rate down, then did 2x2km... All came down to 16km total, but I had to "cheat" with 2 additional short breaks. Would I have been better off to keep on running the second 8km even if I was clearly going to slow down drastically? Just stop after 4km, and call it a day? Do what I did? Another option I did not think of?
What is the best way to make the most of a failed training session?
Range of motion and mobility, words that didn't exist in my fitness vocab but is now front and centre. Great words Sage.
TTT Hill Repeats Question !
Hello Mr. Canaday & Everyone else on the channel!
Following one of your training programs I did a Hill Repeat Workout (12x1min + 4x15sec sprints + recovery in between , respectively warm up--cool down etc.). After my workout Aerobic vs Anaerobic ratio was 3.7 vs 1.6 which makes me think:
Q1: "What is the desired ratio I should be after, and did I push hard enough? " Though I was pretty knackered afterwords.
Q2: "In what way does this workout benefits me? I mean, how does it affect my cardiovascular and muscle system in therms to help me towards becoming an ultra runner?
I would really appreciate your scientific and speaking out of experience explanation .
I hope that question will also help others to understand and eventually improve that segment of their training.
Thank you in advance and good luck with your recovery.
Keep well, Everyone!!!
Posted to the right video lol An idea for a training talk video. I hear the word 'race management' and being someone who is new to running longer (for me) distances come race day, I don't actually have a good sense of what race management is or how I should even break down a race. Maybe you can share some experiences of good race management days and share an epic blow up (if you've had one) and some lessons learned there. Love the content, keep it up!
Great talk!!!
I would have another question for TTT: What about year-round (trail) running and longevity with running everday in general?
I don’t know. I assume a trail runner has a training cycle. How can you recover without taking at least a couple weeks off during the year?
great advice coach, thanks! also, you need more lighting.
TT Question: Block periodisation for running (e.g. doing five high intensity sessions in one week but following that up with a really easy week). Also in the context of sometimes having to take a couple days off from training because of work, family etc.
5 hard sessions are not recommended. If so, the intensity should be veery controlled. It's better to do 5/6 sessions over a 2 week period and then take a easier week (2:1 periodization)
@@dastolh Is that because of injury risk or effectiveness?
I've seen a video on the 5 session per week model for cyclists by Dylan Johnson and the eefectiveness was backed up by scientific studies. Was mainly wondering how well that transfers to running and if not why so.
@@lukaserlt5824 Cycling is a non-impact activity. High intensity running workouts increases the total impact significantly. In addition, doing 5 workouts in 7 days will reduce the quality of the workouts because you can't recover properly in between.
@@dastolh alright, thanks for taking the time answering. I might give that 2:1 models a try in the future.
Cheers!
@@lukaserlt5824 No problem! 2:1 is just one of many ways to periodisise. I prefer 3:1, where I do 3 weeks increasing the volume/intensity before doing 1 easy week.
Hi Sage , Question : I have heard about minimalist shoes/barefoot running , is it really helps to improve calf and leg strength ? if possible than pl discuss in your next training talk .. thx a lot
First rule of being sponsored by shoe company, don't talk about less is sometimes more.
Im recovering from Covid 19. Very very mild symptoms. How long should i take a break from running?
that you should probably ask your doctor
Training Talk Thursday. FTFY.
how to reduce injury risk: don't run here 0:11
First!!!
Wish I ran fast enough to get first in a race ;)
TT Question: What is your take on people who ignoring hr straps and always say they are going for the "feel"? It`s very hard to convince them why its important to know your hr zones. And some of them really good runners!
Why would I need it? I know when I'm running easy, I know when I'm around threshold etc... What benefits would a hr strap give me?
RPE is the most reliable than sports device these days
Reducing Running Injury Risk? Find a good coach , start a system training and finish it, that's all ! HAHA
Hey just bought a marathon running plan will you guys send it via email? Cheers 🍻