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#top9 of 2019 - It’s been a class year but only just the beginning. Can’t wait for what 2020 has in store!

Posted by Will Munday on December 19, 2019

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Run Testing - Calculating your VDOT Pace and Lactate Threshold Heart Rate

You may have heard the term VDOT banded around quite often in triathlon and running circles but it is a term that is often often misunderstood and sometimes used incorrectly. This blog will seek to dispell any myths around what VDOT is and how it should be used as there is no questioning that it is a very useful training concept. To develop an efficient running economy, athletes must look at two important components; technique and conditioning. In all Tri Training Harder running sessions we talk about running at certain intensities in order for each session to have it's intended purpose. To ensure that these intensities are accurately adhered to, an athlete must have an understanding of how fast they are running relative to what they can sustain. This requires a scale to give the athlete bounds to stay within. To make the scale useful for each and every athlete, that athlete must know where his or her fitness level lies on the scale. This is where the VDOT score comes in. Ho...

Understanding the performance management chart in Training Peaks: ATL,CTL and TSB explained

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Swim Testing – Critical Swim Speed

Most of our training sessions revolve around this magic speed called critical swim speed. What exactly is it and why should it affect your swim training so much? What is Critical Swim Speed (CSS)? Critical Swim Speed is the estimated pace you are capable of doing for 1500+m. It is considered to be your aerobic swimming threshold. It should be sustainable for a prolonged period of time. From a physiological point of view, it is a speed you can travel at where your lactate production is equal to your body's ability to dispose of lactate. As a distance swimmer, it is your body's capability of swimming at such a pace or intensity over a prolonged period of time that makes you a successful endurance swimmer. Therefore this is a system you need to stress to become better at it. How do I work out my own Critical Swim Speed? From the information above it is clear that knowing your CSS is really important (critical some might say!). Your CSS is easy to calculate af...

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