Concepts or models used in running
๐๐จ๐ฐ๐๐ซ ๐๐ฉ๐ฉ๐ฌ โ ๐๐๐ The WKO app is an analysis and charting tool that runs under MS Windows or on a Mac and provides a wide range of charts and graphs of your power data. It can calculate and display all the most important metrics โฆ and then some. ๐๐๐ ๐๐๐ญ๐ซ๐ข๐๐ฌ โ Threshold Power. WKO…
To celebrate the upcoming release of the Spanish version of โGetting Startedโ, Iโm planning to update the cover of the English version too. This text (on the green background) will be on the back cover of the books (in the appropriate language) and in the book blurb on reseller websites. This week, I’m posting about…
To celebrate the upcoming release of the Spanish version of โGetting Startedโ, Iโm planning to update the cover of the English version too. This text (on the green background) will be on the back cover of the books (in the appropriate language) and in the book blurb on reseller websites. This week, I’m posting about…
To celebrate the upcoming release of the Spanish version of โGetting Startedโ, Iโm planning to update the cover of the English version too. This text (on the green background) will be on the back cover of the books (in the appropriate language) and in the book blurb on reseller websites. This week, I’m posting about…
To celebrate the upcoming release of the Spanish version of โGetting Startedโ, Iโm planning to update the cover of the English version too. This text (on the green background) will be on the back cover of the books (in the appropriate language) and in the book blurb on reseller websites. This week, I’m posting about…
To celebrate the release of the Spanish version of ‘Getting Started’, I’m planning to update the cover of the English version too. The text above (on the green background) will be on the back cover of the books (in the appropriate language) and in the book blurb on reseller websites. ๐๐จ๐ฐ๐๐ซ = ๐๐๐๐จ๐ซ๐ญ Power measures…
๐๐ฎ๐ง๐ง๐ข๐ง๐ ๐๐๐๐๐๐ญ๐ข๐ฏ๐๐ง๐๐ฌ๐ฌ โฆ ๐๐ง ๐ข๐ง๐๐จ๐ ๐ซ๐๐ฉ๐ก๐ข๐ 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 โฆ pictures! One infographic per day on the core concepts underpinning Running with Power. ๐๐ก๐ฒ ๐ข๐ง๐๐จ๐ ๐ซ๐๐ฉ๐ก๐ข๐๐ฌ? Iโm curious…
๐๐ซ๐๐ข๐ง๐ข๐ง๐ ๐๐ญ๐ซ๐๐ฌ๐ฌ โฆ ๐๐ง ๐ข๐ง๐๐จ๐ ๐ซ๐๐ฉ๐ก๐ข๐ 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 โฆ pictures! One infographic per day on the core concepts underpinning Running with Power. ๐๐ก๐ฒ ๐ข๐ง๐๐จ๐ ๐ซ๐๐ฉ๐ก๐ข๐๐ฌ? Iโm curious…
๐๐จ๐ฐ๐๐ซ-๐๐ฎ๐ซ๐๐ญ๐ข๐จ๐ง ๐๐ฎ๐ซ๐ฏ๐ โฆ ๐๐ง ๐ข๐ง๐๐จ๐ ๐ซ๐๐ฉ๐ก๐ข๐ 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 โฆ pictures! One infographic per day on the core concepts underpinning Running with Power. ๐๐ก๐ฒ ๐ข๐ง๐๐จ๐ ๐ซ๐๐ฉ๐ก๐ข๐๐ฌ? Iโm curious…
๐๐ก๐ซ๐๐ฌ๐ก๐จ๐ฅ๐ ๐๐จ๐ฐ๐๐ซ โฆ ๐๐ง ๐ข๐ง๐๐จ๐ ๐ซ๐๐ฉ๐ก๐ข๐ 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 โฆ pictures! One infographic per day on the core concepts underpinning Running with Power. ๐๐ก๐ฒ ๐ข๐ง๐๐จ๐ ๐ซ๐๐ฉ๐ก๐ข๐๐ฌ? Iโm curious…
๐๐จ๐ฐ๐๐ซ=๐๐๐๐จ๐ซ๐ญ โฆ ๐๐ง ๐ข๐ง๐๐จ๐ ๐ซ๐๐ฉ๐ก๐ข๐ 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 โฆ pictures! One infographic per day on the core concepts underpinning Running with Power. ๐๐ก๐ฒ ๐ข๐ง๐๐จ๐ ๐ซ๐๐ฉ๐ก๐ข๐๐ฌ? Iโm curious to…
๐๐๐ฑ ๐๐๐๐จ๐ซ๐ญ ๐ซ๐ฎ๐ง๐ฌ ๐๐ซ๐ ๐ก๐๐ซ๐ โ ๐ข๐ฌ ๐ญ๐ก๐๐ซ๐ ๐๐ง๐ฒ ๐๐ฅ๐ญ๐๐ซ๐ง๐๐ญ๐ข๐ฏ๐? 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…
๐๐๐ญ๐ญ๐ข๐ง๐ ๐๐ญ๐๐ซ๐ญ๐๐ Power is a complete system using effort as its fundamental metric. So how do you get started? ๐๐ช๐ฎ๐ข๐ฉ๐ฆ๐๐ง๐ญ & ๐๐ฉ๐ฉ๐ฅ๐ข๐๐๐ญ๐ข๐จ๐ง๐ฌ (๐๐ฉ๐ฉ๐ฌ) 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…
๐๐๐๐ข๐ง๐ ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐๐ซ๐ฌ๐จ๐ง๐๐ฅ ๐๐๐ฌ๐ญ A truth: power isnโt a guarantee that youโll run a Personal Best (PB) at every race. So what does ‘racing your personal best’ mean? ๐๐จ๐ฐ๐๐ซ ๐ข๐ฌ ๐ฉ๐๐ซ๐ฌ๐จ๐ง๐๐ฅ Itโs a system of metrics based on you as you are right now โ your ability, your current fitness, your current form. Your power…
๐๐๐ฑ๐ข๐ฆ๐ข๐ฌ๐ข๐ง๐ ๐ฒ๐จ๐ฎ๐ซ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ Your training begins with a goal. Your goal should translate into a plan for the workouts youโll run, including target intensities and durations for each. And then while executing your plan, you should:๐น monitor your fitness โ to confirm improvements๐น monitor your training load โ to ensure you maximise training benefits and…
๐๐ก๐๐ซ๐โ๐ฌ ๐ฆ๐๐ ๐ข๐ ๐ข๐ง ๐ญ๐ก๐ ๐ง๐ฎ๐ฆ๐๐๐ซ๐ฌ โก Second-by-second as you run, power provides numbers representing your effort. Whyโs that important? Once you can measure your effort, you can answer all sorts of questions. Hereโs a sample โฆ โฆ ๐ก๐จ๐ฐ ๐๐ข๐ญ ๐๐ฆ ๐? Your Threshold Power is a key measure of your current running fitness. Itโs used…
๐๐จ๐ฐ๐๐ซ ๐ข๐ฌ ๐ ๐๐จ๐ฆ๐ฉ๐ฅ๐๐ญ๐ ๐ฌ๐ฒ๐ฌ๐ญ๐๐ฆ Itโs a system built on your individual capabilities. And it has five fundamental concepts that work together to enable you to run your personal best. ๐๐จ๐ฐ๐๐ซ = ๐๐๐๐จ๐ซ๐ญ Power represents your effort, so you can see how hard you’re working while running and how that changes as you run (whether…
๐๐จ๐ฐ๐๐ซ ๐๐๐ง ๐ฆ๐๐๐ฌ๐ฎ๐ซ๐ ๐ซ๐ฎ๐ง๐ง๐ข๐ง๐ ๐๐จ๐ซ๐ฆ ๐ข๐ฆ๐ฉ๐ซ๐จ๐ฏ๐๐ฆ๐๐ง๐ญ๐ฌ Want to improve your finish times? You have two choices:โ Work on your fitness โ so you can run the event distance maintaining a higher effort than beforeโ Work on your form โ so you can run faster for the same effort, run at the same speed for less…
๐๐จ๐ฐ๐๐ซ ๐ฉ๐ซ๐จ๐ฏ๐ข๐๐๐ฌ ๐ฉ๐๐ซ๐ฌ๐จ๐ง๐๐ฅ ๐๐๐ฌ๐ญ ๐ซ๐๐๐-๐๐๐ฒ ๐ญ๐๐ซ๐ ๐๐ญ๐ฌ 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 youโre capable of on the day. How? ๐๐ก๐ ๐๐ญ๐ซ๐ฒ๐ ๐๐๐๐ ๐๐๐ฅ๐๐ฎ๐ฅ๐๐ญ๐จ๐ซ The Stryd Race Calculator uses your workouts from…
๐๐จ๐ฐ๐๐ซ ๐ฉ๐ซ๐จ๐ฏ๐ข๐๐๐ฌ ๐ฆ๐๐ญ๐ซ๐ข๐๐ฌ ๐ญ๐จ ๐ฆ๐๐ง๐๐ ๐ ๐ฒ๐จ๐ฎ๐ซ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ ๐ฅ๐จ๐๐ Your training load has two major components:๐น 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)๐น Your training progression โ managing how you progress your training to avoid injury from adding…
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