In this conversation, Alan and Iñaki delve into the intricacies of endurance training, emphasizing the importance of work capacity over intensity-heavy metrics like TSS and CTL. They discuss the energy demands of endurance sports, the significance of proper fueling, and the social pressures surrounding physical activity. The dialogue highlights the need for patience in training, the role of big metabolic days, and the role of low-intensity volume and plain old WORK(!) in achieving long-term athletic success.
Join us as we take a deep dive into that universal, timeless truth…
Sine Labore Nihil
Nothing without work!
For more details on just how much work is required at each level of development, please check out…
It's time to get real about the WORK required...
When it comes to endurance training, it's easy to get caught up in chasing numbers. Watts, paces, CTL scores, FTP tests. We chase metrics that make us feel fast. That show us how "productive" a session was. Measures that are relative and have an intensity bias.
from Alan and…
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Supporting material:
Great idea from Inaki: The "WORK Smorgasbord"
The above table shows ~kcal/min energy expenditure for different activities at different body weights.
So many fun options to choose from!
Pick and choose however you like..
Just get the WORK done!
For example…
If you're 80kg and target is 1,000 kcal/d...
You could do...
Easy Biking at 150W for 1000/9.9= 101 minutes
Or…
500kcal of walking = 500/8 = 62 minutes +
500kcal of jogging = 500/12.6 = 40 minutes
Or, if you're "time-crunched" you could ‘just’ run at 3min/k for 35 minutes.. :)*
(* You can’t and you certainly can’t back that up the next day, and the day after that, and the day after that, like you could the low-intensity options and that is the crux of everything we are saying!)
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To stay in touch with other work-focused athletes and hold each other accountable, you can share your weekly calorie totals on social media under the hashtag..
#WorkBeforeWorkRate
Don’t be put off by Inaki’s 20,000+ kcal weeks 😱 He built up to that sort of work capacity over many years! You can too!
Chapter list below…
We hope you love it! 🙏
Podcast Chapters:
00:00 The Demands of Endurance Work
02:42 Work vs. Work Rate in Endurance Training
05:55 Historical Perspectives on Energy Expenditure
08:49 Social Norms and the Need for Movement
11:41 Building Up to Endurance Goals
15:01 Measuring Energy Expenditure
17:50 The Role of Metrics in Training
20:37 Understanding TSS and CTL in Training
24:00 The Importance of Energy in Training
28:06 Understanding Training Stress Score (TSS) and Recovery
30:24 The Importance of Process Over Outcome
32:38 Preparing for Race Day: Energy Depletion and Simulation
35:34 The Role of Metabolic Days in Training
39:07 Training for Work Capacity vs. Speed
42:13 The Balance of Work Capacity and Race Preparation
44:48 Setting Realistic Energy Expenditure Targets
47:15 The Importance of Proper Fueling for Training
49:41 The Role of Nutrition in Endurance Training
52:50 Shifting the Focus to Work Capacity
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