My return to “proper” endurance training will offer me a chance to demonstrate some things.
It’s whole lot easier to hit modest fitness targets if you have sufficient muscle mass for your goals (Link to Big Slow Day Article)
A lot of athletes see their size as a hinderance to their goals.
If you want to rip bumps in your 60s, sustain impact, run the risk of the occasional crash… a bit of size, combined with a lot strength, will serve you well.
So I’ve moved to my strongest-training weight – which is ~5 lbs above my low-volume sustainable weight.
On my old protocol (outlined here) – being a bit light is fine. However, when my goals require the capacity to fuel meaningful output, my “light weight” slows my recovery.
Let’s be clear: endurance athletes have a “light is right” bias.
Smart athletes know it is better to match your body composition to your goals.
My #1 goal is faster recovery, so:
- Each week at least two back-to-back recovery days
- Run my body composition a little heavier
- Ditch my alarm
- Use morning HRV to check in before loading
- Bring back training nutrition
Making The Most of My Time
Many athletes seek to optimize their time by boosting average workout intensity (Sweet Spot, Heavy Domain, Tempo).
I’ve seen it, and I’ve seen it work.
Doesn’t work for me.
I’m going Nordic
- Swedish 5:2 (see below)
- Norwegian 80:20 (>80% Stamina Focus)
Swedish Periodization (5 days on, 2 days off) means radical recovery and compressed loading:
- If I finish Day 5 by Noon, then I have ~65 hours until I train again
- Every week has space for Real Life => sustainable
- I get a weekly reset
- My digestion gets a rest – training uptake is fatiguing
- My Stamina focus is a 2-for-1
- Train energy uptake (ideas for you)
- Improve function of my mitochondria
- My “intense” allocation (<20% total loading) includes my strength training – strength is where I preserve my long-term edge (strength, muscle mass)
Most everybody wants to get faster.
That would be nice… …and I expect it to happen
However, what I actually want is… the capacity to hold my existing submax fitness longer
- 90% => bottom-up metabolic fitness & train my gut
- 10% => strength & muscle mass
I’ll keep working and report back