Are we training too easy?

[Tsnor]

I would very much like to know what you think about "sweetspot" training. This is a cycling term for staying sub Anaerobic threshold for long periods. Clearly shorter is equivalent for rowing, but is this UT1 training (as I define it)?

IMO training in "sweetspot" as one or two of the three hard workout you do a week is excellent when mixed with long/slow.

Training in "sweetspot" as your dominant training (as proposed in some cycling training plans) is not optimal. But is significantly better than no training, its just not as good as other approaches.

The science behind why I think this is in this video (just ignore the snarky comments, the science is mainstream). https://www.youtube.com/watch?v=C0n-nnRbFBs

An example study: "Six weeks of a polarized training-intensity distribution leads to greater physiological and performance adaptations than a threshold model in trained cyclists" Threshold is sweetspot. Study weekly workout time was 6-7 hours, with the sweetspot group doing slightly more hours per week to get the total work done equivalent https://pubmed.ncbi.nlm.nih.gov/23264537/

Another study (on ironman competitors, zone 1= long/slow, zone 2 = threshold=sweetspot): "Training-Intensity Distribution During an Ironman Season: Relationship With Competition Performance" "Conclusions: While athletes perform with HR mainly in zone 2, better performances are associated with more training time spent in zone 1. A high amount of cycling training in zone 2 may contribute to poorer overall performance." https://journals.humankinetics.com/view ... e-p332.xml

Another study: "Does Polarized Training Improve Performance in Recreational Runners?" "Conclusions: Polarized training can stimulate greater training effects than between-thresholds training in recreational runners." https://journals.humankinetics.com/view ... e-p265.xml

Studies are never perfect. The best training for you is the training you're willing to do.

[H2O]

Personally I am confused at what people mean by the anaerobic threshold.

I take it to mean one hour max pace. In my case 2:00 splits. That fits with the training bands from the c2 training guide for my 2K (7:12),
where the AT band is 2:00 - 1:54.

[jamesg]

anaerobic threshold

See Conconi. His thesis was that a HR/Power graph was linear up to the Ae/An Threshold (called inflexion point), where anaerobic power kicked in and the slope almost disappeared, so distinguishing two main types of training, above and below AT.

To do this type of research he had to use a method that gave the actual Power produced, such as a C2 ergometer, setting the Power levels and measuring the HRs.

If we wanted to find our aerobic/anaerobic threshold we had to do a step test at increasing power, with at least two data points higher than the inflexion point. And the time on each step naturally has to be long enough to see the new heart rate.

And repeat the test, since a key idea was that training pushes the inflexion point to the right on the graph. This may have been the catch: he was jailed apparently because the research was a blind for perf enha drug use.

But it's caused a new industry to appear so some are happy.

[iain]

Thanks for that James, I understand where Anaerobic threshold is, just not what people mean by an AT workout. Is this kept below AT (ie sweetspot), or around AT?

[nick rockliff]

Thanks for that James, I understand where Anaerobic threshold is, just not what people mean by an AT workout. Is this kept below AT (ie sweetspot), or around AT?

I always trained ~AT HR with the 4 x 2k 4 min recovery the main go to AT session.

[iain]

I always trained ~AT HR with the 4 x 2k 4 min recovery the main go to AT session.

Not sure how agressive you were with these, but in all out PP sessions I am above AT for all 4 and >95% in the last having exceeded At in the first quarter. I have always thought of these as AT intervals, but not sure how that links to AT HR.

[nick rockliff]

I always trained ~AT HR with the 4 x 2k 4 min recovery the main go to AT session.

Not sure how agressive you were with these, but in all out PP sessions I am above AT for all 4 and >95% in the last having exceeded At in the first quarter. I have always thought of these as AT intervals, but not sure how that links to AT HR.

Not aggressive at all, my HR at AT (4mmol) was 165 which was 95% max HR.

My interpretation of an AT session was to keep HR on or just under/over 165. Best way was intervals. For me rate for these would be r24 or r26.

[H2O]

I always trained ~AT HR with the 4 x 2k 4 min recovery the main go to AT session.

Can you tell us how the splits were in comparison to your 2K split?

[nick rockliff]

I always trained ~AT HR with the 4 x 2k 4 min recovery the main go to AT session.

Can you tell us how the splits were in comparison to your 2K split?

From memory r24 would have been 1.43 against 2k which would have been 1.34/35 r31 at that time.

[jcross485]

From memory r24 would have been 1.43 against 2k which would have been 1.34/35 r31 at that time.

Interesting!

Roughly 320 watts vs. 410 - 420 watts when using power, or about 76% - 78% 2k power, granted different rates.

From what I have been able to come up with through reading / research, a rowing FTP or that LT2 / Anaerobic Threshold mark happens right around 76% of 2k watts, give or take, so your numbers are pretty well right in line.

It makes me question what I am calling my "threshold" intervals, ie. a bit too easy.