Are structure and variety missing from your run training?
Running is the final leg of most multisport events. This is either where your fitness shines or it begins to break down. A common response to a poor triathlon performance is that more run training is needed. But how many more times can you do the same 5-mile loop through your neighborhood at a medium intensity before you see diminishing returns?
Blueshift Multisport coaches can help you rediscover the joy of running through our well-rounded training protocols. In addition to periodic run tests to establish heart rate and pace zones, you'll work on carefully selected drills that are designed to improve your muscle activation patterns and boost your injury resistance. Interval workouts that develop your entire fitness envelope and improve metabolic efficiency will accelerate your progress faster than you ever thought was possible.
You + Hills: A Heartbreak Affair?
When the road turns uphill, many runners will fight to keep their pace up. They've been conditioned to believe that hills are synonymous with high intensity effort. It doesn't take a degree in physics to know that an 8:00/mi pace on the track is NOT equivalent to holding an 8:00/mi pace on the final stretch of the Mt. Washington Auto Road. Yet so many athletes make the mistake of nuking themselves because a stopwatch is their primary tool for pacing. Clearly, some adjustments are needed.
Blueshift athletes understand that vertical terrain represents a fantastic opportunity to use their fitness to maximum effect. With a combination of pace and heart rate targets it is possible to effectively level out any course. WKO+ has an advanced feature called normalized graded pace that analyzes your GPS files for the impact of the elevation profile on your run speed. To maintain the same normalized pace on hills that you see on the flats, you need to go slower on the way up and faster on the way down. This pacing technique is similar to how we bike out on the road with a power meter. Smart pacing leads to maximum performance!
Are structure and variety missing from your run training?
You + Hills: A Heartbreak Affair?