Fasted Training

Fasted Training is not something I have given much thought to. However, on examining my training log, it is something I do. Regularly. In fact, about 5 times per week. I get up and use my commute to train, run or bike, before having my first meal of the day at work. Or, I get up early on a weekend and grab a quick run or swim before the rest of the household rises – again before breakfast.

So, in short, I am a fasted training.

Don’t get me wrong I am not a low carb high fat dude. Or an evangelist of training the body to burn more fat. It just turns out that 50% of my training is fasted.

The theory:

If you train in a fasted state, the body will be forced to break down stored fats in order to fuel the training. In this situation, your insulin level is low and will not interfere with the fat burning process, thus allowing you to access and burn more stored body fat for fuel.

My Experiences:

Looking back at my training diary I cannot see a definite train. What I can see is that I have had great training sessions, session where I feel like I’m floating along – one with the world. Although, on the flip side, I can also so sessions where I’ve died on my feet. I have bonked, hit the wall – whatever you want to call it.

However, I would say, that I have been more likely to crash and burn in sessions that are closer (in time) to the hour, or more. So, for me – there may be a limit to how much I can push myself on an empty stomach.

But I have been able to maintain quite a low (for me) body fat – even though I like my food and a beer or three.

My thoughts:

Fasted training may not be for everyone. If you think on it. training on an empty stomach used to go against the grain in the fitness world. However, we are learning that there is no one right formula for all who train. So, it may be worth giving a go.

If you do give it a go, don’t jump in all gung-ho. Ease in to things. Test out training at various intensities, as some athletes have better results with easy session but don't perform well with higher-intensity workouts, and yet others are the polar opposite.  

We are all different so it pays to try different training methodologies… don’t you think?

Also, break the fast as soon as you have finished your training. Not with any of these faddy diets., but with a good balanced meal. A meal that includes a good mix of protein, fats and complex carbs …. Your belly will thank you for it.

Will

Getting Faster

Yesterday was a planned hard training day for me and as part of it I repeated the 6mile cross-country time trial that I did earlier in the month.

The route itself is measured with my Garmin Forerunner to ensure that it is accurate and is a mixed bag of terrains. It includes riverside paths with various quality surfaces, woodland single tracks and routes across farm fields. Along with this I also have to negotiate steps, styles, locks, gates, railway crossings and bridges. So all-in-all a bit removed from racing a road based 10k.

Also, since I did the last test my training has been more consistent that at anytime this year. I have introduced a weekly long run. Plus I have been doing a couple of structured runs each week, such as Hill sprints or intervals.

Last time I did this test it kook me a disappointing 1:02:11 and that was pushing it at a high heart rate.

This week I forgot my HR strap so had to go by feel, and as a result over cooked it a couple of times and had to slow down. All the same this week I completed the Time Trial in 0:55:30.

That’s 6:41 faster … I’m over the moon with that :)

   

WW

Running Drills

If you follow me on Twitter or Facebook, you will note that once per week I finish of my running with a session of drills / strides (I use the phrase interchangeable) , a number of runners I train with put them down other think they are good, I, basically just enjoy doing them, so if they help by running that will be a bonus

I believe running drills help build strength and flexibility in your legs and they help increase your stride length and frequency making you a faster runner.

When it comes down to it Running speed = Stride Length x Cadence so improving either (or both) can have a positive effect on your running

I normally finish my run with a 2 to 4 sets of the following

BUM KICK DRILL

Using a short stride, on your toes, raise your heels as high as possible behind your body, as if you were trying to bounce your heels off of your buttocks. Most of the movement should be with the lower leg. The upper leg should not move very much. Concentrate on raising your heels as high as possible. Repeat for 20 to 30 meters.

You will feel this in your hamstrings so it is good to stretch them slightly.

SIDEWAYS RUN (NO CROSS OVER)

Run sideways bringing your feet together, but not crossing over each other, almost like a sideways skip Repeat for 20 to 30 meters, then come back with the opposite leg leading.

HIGH KNEE DRILL

Using a short stride, on your toes again, raise your knees as high as possible on each stride, aiming to get your knees as high as possible. 20 to 30 meters

SIDEWAYS RUN (WITH CROSS OVER)

Like the previous sideways run but this time you cross over and rotate your hips/shoulders as the left leg moves in front and then behind the right leg. Think fast feet on this one.  Repeat for 20 to 30 meters, then come back with the opposite leg leading.

MINISTRY OF THE FUNNY WALKS

(For those old enough to remember the sketch)

This one is done slowly. And is a walk in the half lunge position, aiming for a long stride, you should feel this one stretch like a set of lunges. Repeat for 20 to 30 meters, stretch out to loosen back up then repeat on the way back

Well for what it was worth … that is what I do  when I say I finished with drills/Stride

WW

A Word of Warning

As I sit here, once again cursed with man-flu and about to miss my second training session of the week, a conversation I recently had with a friend and one time training partner comes to mind.

We had been talking about the long hall training plans that get us ready for Ironman, that may range from 17weeks to 30weeks in length and the relevant affect of dropping occasional sessions.

Quite often in a plan we will feel tired after work or lack motivation to get out the door when the weather is bad outside so may end up missing a session as there is ‘plenty of time to make it up’, this is especially so early in the plan, when in the UK it is normal the new year and the depths of winter.

But dropped sessions accumulate and early in the plan we are laying the foundation that need to be solid, without gaps, to support the build up of training as we progress towards our long distance goals.  So missing sessions weakens that foundation and what is missed is missed, it has passed us by and we can’t go back to that missed opportunity.

For me last year and Ironman Germany was a case in point of this effect, it was my worst Ironman race ever, I went into it not fully ready, I had dropped sessions through moving away to work, ending up at the other end of the country, having to make the most of my weekends with my family … and so on … but these, when it comes down to it are just a bunch of excuses and If you want Ironman you have to work at it, it take time, commitment and consistency, training is hard and long but it’s not supposed to be easy, its Ironman.  The above left me struggling, for the first time, to finish – It took me 14:45(ish) … the lack of training showed

It is normal to feel the accumulation of training, it is normal to feel the wariness of a hard day at work but you still need to train to follow the plan, to build the foundation of your race.  Just get out there (HTFU, JFDI etc) and train, you may quite often find it will revitalise you after a hard day at work.

BUT remember do be organised, do be structured and build recovery weeks (for me 1 in 4) and rest days into your schedule, these are what serve to keep you fresh and ready to train and prevent over training.

Don’t look for excuses not to train instead look of ways you can train and build the foundation to your perfect race

(JUST MY THOUGHTS)

WW

A look back on January

Well, that's the first month of the year out of the way already, and I've come out of this side of it feeling quite good, which I am pleased at, considering the man flu and chest infection I started the month at which meant no training at the front end of the month.

January also marked the start of my 10 week base plan (see post) but due to being ill, I decided to adapt week 1 and do the main over 2 weeks, to ease back into things, after all ... a plan is just a guide.

What this means is that I have now have completed the first 3 weeks of my plan which have slowly grown from 5hrs in the first week to just short of 9hrs in the 3rd week, next week will be a slightly down / recovery week as, for me, every 4th week is a recovery week.

I happy with my long bike, which is up to 2hrs and my swim which is at a nice 3.6k level, but i am a little bit behind on my long run which is still only at 6.6 mile and i wanted to be up to 9miles by now, but on the plus side i have been getting in more runs than I thought and introduced strides into my run program once per week (post on strides to follow)

Also i am continuing with a weekly non sports specific strength / power training to help try an repare / improve my damaged back

The following graph shows my stats from week 1 (twice) through to 3 ..

WW

Cycling Physiological Assessment (Part 2)

Interpreting the results …

Having all that data is one thing but understanding what it means and how to make use of it is another, the output from the assessment was a personalised 13 page report, which took a few days to prepare, that combined my results with my sporting aims (endurance as opposed to sprint) but briefly here are some points that came form the report …

Firstly my training zones: -

ZONE	HR	GUIDELINES
1	to 112bpm	Used for recovery purposes. Early winter training, or as a training zone if you build up extensive miles (6 hours/day)
2	114bpm -147bpm	Foundation of endurance training. Develops lactate removal capabilities and extensive overload on the mechanisms of aerobic respiration. The level where training induces performance improvements.
3	148bpm -162bpm	This is intensive training. This will bring your form forward to a peak. It is probably easier to do this type of training in an interval format, as it is simply difficult to maintain this intensity for long periods without the ‘racing’ motivation. The level three training sessions will be quite short.
4	162bpm +	Intensive intervals to top your form off. Monitoring of heart rate is usually not needed. Can be developed to enhance sprinting and time trialling.

Next my weight, as can be seen I an quite a bit heavier than the elite or age grouper (although taller) so I could do with dropping some weight, this will not improve my cycling but will help improve my power to weight ratio (currently 3.06W/kg) my aim is to drop about 6kg which by itself will help me realise a .25W/kg improvement and help with my climbing (which has always a problem)

Improving maximum power and oxygen consumption (and helping push up my VO2max) will be a case of training mid to longer training sessions in Zone 2 with mid (upper mid) zone having the most benefit and save most of the Zone 3+ work until after base training. To ensure control over this factor the use of turbo / spinning bike will be adopted in the off season

My strength is not very good (283w max power) so that is another area I need to work on during the off season and this needs to be both cycling specific and generic.  The cycling specific work will be taking the form of hill reps and be complicated with some off season gym work focusing on strength endurance this will help me push up my wattage and therefore improve my cycling weight to strength ratio.

So that is what my plan is based on at the moment and I will be going back to get retested in the new year to see what effect my training is having and this will co-inside with me commencing a specific Ironman training program.

W/E : 24/01/2009 (Week 3)

This week saw a big week for me, probably to big considering its only week 3 and after having so long out of training, but i may as well capitalize on having the time due to being in between contracts - almost 14hrs, this is what it looked like: -

MON	AM	03:05:00	BIKE: Spinnervals 13 - Tough Love
TUE	AM	00:20:00	RUN: Run to pool
TUE	AM	00:45:00	SWIM: 5 x 400m
TUE	AM	00:20:00	RUN: Ran back from pool
TUE	PM	00:42:00	RUN: Hilly run with Mrs
WED	AM	00:48:00	BIKE: Spinervals 8: Recovery and Technique
WED	PM	01:20:00	SWIM: Structured session
THU	AM	01:15:00	RUN: Run with dog
THU	PM	00:55:00	BIKE: Spinning (RPM 26)
FRI	AM	02:17:00	BIKE: MTB'ing
FRI	PM	00:43:00	RUN: Hilly run with Mrs and Lynne
SAT	__	__	REST DAY
SUN	AM	01:22:00	RUN: Long easy paced run with Mrs

SWIM:	02:05
BIKE:	07:05
RUN:	04:42
TOTAL	13:52

So looking back at how my progression looks, i think this graph best illustrates quite a steep ramp up, On reflection I may have a slightly easier week this week coming, as i don't want to end up ill through over training, which is always a worry when you get carried away: