Training at LBP while running and biking

[courtney.rennie]

I have recently noticed that while trying to train at LBP - 10 or -5 while running I can achieve this quite easily.  But while biking I have to work really hard in order to get to to this HR.  I did a step test can confirm that while biking I am reaching my LBP wattage at a lower HR (so I figure I am doing OK fitness wise).  I can't tell if this means I need to work harder in my running or my biking or perhaps both.

Andrew we talked about this this past weekend as to what this means but I think I need to see it in writing to process it better. 

Any advice would be helpful.  Thanks.

[Andrew]

Well, it comes as no surprise that you have once again asked me a question that I may not have an intelligent answer for. And having to commit it to writing is even harder. It is so much easier to B.S. my way out of trouble in person. I will give it a shot.

The ability to maintain speed or wattage close to LBP is probably a better predictor of race performance than the step test performance at that HR. And this simply means that just because your step test says you can ride at 167 watts at LBP, does not ensure you can sustain 165 watts for an extended period of time. In fact, we have often seen impressive LBP numbers from mediocre athletes, who are physically unable to sustain speed or wattage.

The reason for this is simple...we think. The structures that are required to sustain efforts are not necessarily the structures required to reach the wattage or speed in the first place. That is everyone can run a six minute mile pace. Some of us can only hold that speed for 200m. And only a few champions have ever been able to run that speed for a full marathon after stepping off the bike in Kona.

So, why the difference between running and cycling? That might be a bit more difficult to answer, and is likely much more specific to you as an individual. So, I will answer this with your case in mind, and others will have to read their own conclusions into this to find their own answer.

In simple terms, your running is not particularly "efficient". Which I know you are working on. The lower cadence and tendency to heel strike makes for higher energy requirements at low speeds. So, it is not surprising to me that your cardiac system can reach higher rates, while you feel relatively unchallenged at that speed. However, on a bike, where your coordination is dictated by the pedal stroke, and accessory muscles play less of a role in generating power, you are finding it more difficult to challenge your cardiac system in the same way.

Now, these are just my theories based on watching you ride/run for a short time last week-end. And so, my training recommendations are meant to test my theory, and see if we can confirm the idea by making small changes to the sessions, and bring about improvements in performance. So, keep your step tests results close by, and recheck regularly to see how these ideas are working.

Bike - continue to focus on the STRUCTURES to support riding at intensities below LBP. You will find it easier to ride close to LBP when the structures have been developed...specifically mitochondria and capillaries.
Run - focus on efficient running dynamics, to allow faster moving at the same HR. You will find that over time, it may in fact become HARDER to maintain the high HR once you are more efficient. Coordination and changing the way you run is key. So every session should have this as the focus, whether it is a long run at LBP-20, or a tempo run closer to LBP, or even some short faster running sets to really challenge your foot speed and foot strike.

All the best, and feel free to let us know how the results progress. And set up a LBP test with Mike at the next EESS session, so we can look at the physiology to confirm what I think is happening.