Concepts

Concepts or models used in running

  • Infographic – Power=Effort

    Byfrom1runner2another

    ๐๐จ๐ฐ๐ž๐ซ=๐„๐Ÿ๐Ÿ๐จ๐ซ๐ญ โ€ฆ ๐š๐ง ๐ข๐ง๐Ÿ๐จ๐ ๐ซ๐š๐ฉ๐ก๐ข๐œ Something different this week. My posts are usually quite short (200-300 words) and deliberately so. Bitesize, for easy consumption; each a sequence of 5 posts, building throughout the week. But this week โ€ฆ pictures! One infographic per day on the core concepts underpinning Running with Power. ๐–๐ก๐ฒ ๐ข๐ง๐Ÿ๐จ๐ ๐ซ๐š๐ฉ๐ก๐ข๐œ๐ฌ? Iโ€™m curious to…

  • Max efforts are hard – is there any alternative?

    Byfrom1runner2another

    ๐Œ๐š๐ฑ ๐„๐Ÿ๐Ÿ๐จ๐ซ๐ญ ๐ซ๐ฎ๐ง๐ฌ ๐š๐ซ๐ž ๐ก๐š๐ซ๐ โ€“ ๐ข๐ฌ ๐ญ๐ก๐ž๐ซ๐ž ๐š๐ง๐ฒ ๐š๐ฅ๐ญ๐ž๐ซ๐ง๐š๐ญ๐ข๐ฏ๐ž? This is a common experience for runners new to power. A Maximum Effort run is a run at the maximum (average) power you can maintain for a specific duration. For example, your 3-minute max is the highest average power you can maintain over a 3-minute…

  • Getting Started

    Byfrom1runner2another

    ๐†๐ž๐ญ๐ญ๐ข๐ง๐  ๐’๐ญ๐š๐ซ๐ญ๐ž๐ Power is a complete system using effort as its fundamental metric. So how do you get started? ๐„๐ช๐ฎ๐ข๐ฉ๐ฆ๐ž๐ง๐ญ & ๐€๐ฉ๐ฉ๐ฅ๐ข๐œ๐š๐ญ๐ข๐จ๐ง๐ฌ (๐š๐ฉ๐ฉ๐ฌ) At a minimum you’ll need a power meter, but there are a few other choices you’ll need to make and the options are not independent. Making a choice in one area almost…

  • Racing your personal best

    Byfrom1runner2another

    ๐‘๐š๐œ๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐ž๐ซ๐ฌ๐จ๐ง๐š๐ฅ ๐›๐ž๐ฌ๐ญ A truth: power isnโ€™t a guarantee that youโ€™ll run a Personal Best (PB) at every race. So what does ‘racing your personal best’ mean? ๐๐จ๐ฐ๐ž๐ซ ๐ข๐ฌ ๐ฉ๐ž๐ซ๐ฌ๐จ๐ง๐š๐ฅ Itโ€™s a system of metrics based on you as you are right now โ€“ your ability, your current fitness, your current form. Your power…

  • Maximising your training

    Byfrom1runner2another

    ๐Œ๐š๐ฑ๐ข๐ฆ๐ข๐ฌ๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  Your training begins with a goal. Your goal should translate into a plan for the workouts youโ€™ll run, including target intensities and durations for each. And then while executing your plan, you should:๐Ÿ”น monitor your fitness โ€“ to confirm improvements๐Ÿ”น monitor your training load โ€“ to ensure you maximise training benefits and…

  • There’s magic in the numbers

    Byfrom1runner2another

    ๐“๐ก๐ž๐ซ๐žโ€™๐ฌ ๐ฆ๐š๐ ๐ข๐œ ๐ข๐ง ๐ญ๐ก๐ž ๐ง๐ฎ๐ฆ๐›๐ž๐ซ๐ฌ โšก Second-by-second as you run, power provides numbers representing your effort. Whyโ€™s that important? Once you can measure your effort, you can answer all sorts of questions. Hereโ€™s a sample โ€ฆ โ€ฆ ๐ก๐จ๐ฐ ๐Ÿ๐ข๐ญ ๐š๐ฆ ๐ˆ? Your Threshold Power is a key measure of your current running fitness. Itโ€™s used…

  • Power is a complete system

    Byfrom1runner2another

    ๐๐จ๐ฐ๐ž๐ซ ๐ข๐ฌ ๐š ๐œ๐จ๐ฆ๐ฉ๐ฅ๐ž๐ญ๐ž ๐ฌ๐ฒ๐ฌ๐ญ๐ž๐ฆ Itโ€™s a system built on your individual capabilities. And it has five fundamental concepts that work together to enable you to run your personal best. ๐๐จ๐ฐ๐ž๐ซ = ๐„๐Ÿ๐Ÿ๐จ๐ซ๐ญ Power represents your effort, so you can see how hard you’re working while running and how that changes as you run (whether…

  • Why power? Power can measure running form improvements

    Byfrom1runner2another

    ๐๐จ๐ฐ๐ž๐ซ ๐œ๐š๐ง ๐ฆ๐ž๐š๐ฌ๐ฎ๐ซ๐ž ๐ซ๐ฎ๐ง๐ง๐ข๐ง๐  ๐Ÿ๐จ๐ซ๐ฆ ๐ข๐ฆ๐ฉ๐ซ๐จ๐ฏ๐ž๐ฆ๐ž๐ง๐ญ๐ฌ Want to improve your finish times? You have two choices:โœ… Work on your fitness โ€“ so you can run the event distance maintaining a higher effort than beforeโœ… Work on your form โ€“ so you can run faster for the same effort, run at the same speed for less…

  • Why power? Power provides personal best race-day targets

    Byfrom1runner2another

    ๐๐จ๐ฐ๐ž๐ซ ๐ฉ๐ซ๐จ๐ฏ๐ข๐๐ž๐ฌ ๐ฉ๐ž๐ซ๐ฌ๐จ๐ง๐š๐ฅ ๐›๐ž๐ฌ๐ญ ๐ซ๐š๐œ๐ž-๐๐š๐ฒ ๐ญ๐š๐ซ๐ ๐ž๐ญ๐ฌ Does this mean a new Personal Best (PB) at every event? No. Instead, power can identify race-day targets that you can maintain throughout the event to achieve the best result youโ€™re capable of on the day. How? ๐“๐ก๐ž ๐’๐ญ๐ซ๐ฒ๐ ๐‘๐š๐œ๐ž ๐‚๐š๐ฅ๐œ๐ฎ๐ฅ๐š๐ญ๐จ๐ซ The Stryd Race Calculator uses your workouts from…

  • Why power? Power provides metrics to manage your training load

    Byfrom1runner2another

    ๐๐จ๐ฐ๐ž๐ซ ๐ฉ๐ซ๐จ๐ฏ๐ข๐๐ž๐ฌ ๐ฆ๐ž๐ญ๐ซ๐ข๐œ๐ฌ ๐ญ๐จ ๐ฆ๐š๐ง๐š๐ ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐ฅ๐จ๐š๐ Your training load has two major components:๐Ÿ”น Your training balance โ€“ balancing the shorter-term and longer-term effects of your training to ensure your training is productive (not too much, not too little)๐Ÿ”น Your training progression โ€“ managing how you progress your training to avoid injury from adding…

  • Why power? Power targets are clearer than pace or HR targets

    Byfrom1runner2another

    ๐๐จ๐ฐ๐ž๐ซ ๐ญ๐š๐ซ๐ ๐ž๐ญ๐ฌ ๐š๐ซ๐ž ๐œ๐ฅ๐ž๐š๐ซ๐ž๐ซ ๐ญ๐ก๐š๐ง ๐ฉ๐š๐œ๐ž ๐จ๐ซ ๐ก๐ž๐š๐ซ๐ญ ๐ซ๐š๐ญ๐ž ๐ญ๐š๐ซ๐ ๐ž๐ญ๐ฌ Which is clearer?1. โ€œ3x 15min at 15 secs/mile slower than 10k pace with 3min easy recoveryโ€2. โ€œ3x 15min zone 3 with 3min zone 2 recovery between setsโ€3. โ€œ3x 15min at 220W – 230W with 3min recovery below 200Wโ€ You may think theyโ€™re all clear, but…

  • Why power? Power gets your training targets right

    Byfrom1runner2another

    ๐๐จ๐ฐ๐ž๐ซ ๐ ๐ž๐ญ๐ฌ ๐ฒ๐จ๐ฎ๐ซ ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐ญ๐š๐ซ๐ ๐ž๐ญ๐ฌ ๐ซ๐ข๐ ๐ก๐ญ! Power identifies training targets, based on your fitness, that maximise training results without over-training and risking injury. Two questions:1. How does power identify your running fitness?2. How does power set training targets based on your fitness? ๐‡๐จ๐ฐ ๐๐จ๐ž๐ฌ ๐ฉ๐จ๐ฐ๐ž๐ซ ๐ข๐๐ž๐ง๐ญ๐ข๐Ÿ๐ฒ ๐ฒ๐จ๐ฎ๐ซ ๐ซ๐ฎ๐ง๐ง๐ข๐ง๐  ๐Ÿ๐ข๐ญ๐ง๐ž๐ฌ๐ฌ? Second-by-second as you run, power provides…