Sean Delanghe

Shifting things over to threads moving forward.

Carbs during endurance events make us faster (up 90g/h for sure) unless they cause GI problems! How do we reduce this risk? Study: Reducing high-FODMAP foods (such as wheat, many fruit, dairy etc.) & repeatedly practicing fuelling in training are two best things to start with!

Hitting a goal that will actually fulfill you is hard. When targeting something that is likely to happen, you might talk yourself into be satisfied, others may agree, but you’ll know the truth. Remind yourself that there’s no shame in missing an aggressive goal!

Not everybody responds the same to the same training- some barely respond at all! Study- 24wks of either: - ↓intensity ↓ volume - ↑ intensity ↓ volume - ↑ intensity & volume All showed a diversity responses. Only the high intensity & volume group had 0 non-responders!

Baseline fitness is genetically predetermined, but what about response to training? Study: Variance in V02max↑ were 2.5x greater between families than within families. Yet another great reminder that the ultimate focus should be beating yourself (or maybe your twin sibling).

Planned over-reaching with planned recovery periods is where the magic happens! Transient drop in performance is fine, but if you find you're not recovering after ~1 week of recovery, you might be sneaking into over-training and it may be time to re-evaluate your overall plan!

Over-Reaching: Training stress resulting a decline in performance that lasts for multiple days/weeks. Over- Training: Training stress resulting in a decline in performance that lasts for multiple weeks/months.

Suffering from knee arthritis & hoping to mitigate your cartilage loss? Study: The more thigh muscle & the less thigh fat patients had, the less cartilage damage was seen. If your joint isn't what it used to be, bulking up the supporting muscles is the best place to start!

Max heart rate: - Not a sign of fitness - Genetically predetermined - Virtually impossible to alter in any significant way A good reminder that 150BPM might be a steady effort for some, impossibly hard for others- and there’s nothing we can do about that!

Most higher mileage runners I’ve coached: Easy runs are the hardest. For quality sessions, athletes are rested, fuelled and have specific goals to hit- that feels good and is exciting! Easy runs are slow, on beat up legs & are comparably boring- we need them, but they’re hard!

Neoteric Nikes= alpha flies, 4% or NEXT%

Just how effective are super shoes? '21 Study: - Almost 8000 top 50 finishers at World Major marathons were studied pre and post switch - Men: 2.8min faster - Women: 4.3min faster Many caveats to consider, but there's no denying the benefit these shoes have on performance.

80/20 rule in running- it’s not a rule. If your mileage is low, more than 20% of your mileage will and SHOULD be hard. If you’re beat down, often you’ll need more than 80% of your mileage to be easy. Use 80/20 as a guideline, but always adapt to your circumstances!

Myth: Specific benefits of training in each "zone" is well defined. Reality: There is major overlap in what training in each zone achieves & huge variance between individuals. Best practice: Go easy lots, tempo a fair amount, go hard sometimes..then find & target weaknesses!