Danke nochmal für Eure Glückwunsche!
Wirklich schön wieder von so vielen zu lesen heute.
Sven nach den Ultras tut etwas Erholung bestimmt gut.
Auch die Pläne und Vorhaben klingen spannend, Jan und Jens.
Anti und Farhad legen radtechnisch wirklich was vor. Ich habe mir gestern um die Beine zu lockern auch das Rad gegriffen und eine kleine 37km Runde im 32er Schnitt gemacht. Im Vergleich zu den langen Läufen der letzten Monate war das ein Kinderspiel und spaßig. Heute bin ich dann auch gleich mit dem Rad 50km auf die Arbeit gefahren. Leider fing es auf der Hälfte der Strecke an zu regnen, aber ich habe es überstanden, obwohl die schmierigen Straßen und die Felgenbremsen nicht die beste Kombination sind…
Übrigens habe ich zur Stadmeisterschaft eine 3-Monatskarte für unser Schwimmbad gewonnen.
Das heißt, es bleibt mir fast gar nichts anderes übrig als ein bisschen zu schwimmen
und vielleicht einen Triathlon mitzumachen. So hatte ich mir den Sommer fröhlich multisportelnd vorgestellt…
Levi, Du hast mich heute aber ganz schön angestachelt, das Laufen etwas ernsthafter zu betreiben. Und diese Lydiard Tabelle gefällt mir ganz gut. Das könnte ich mir vorstellen….
Bei meiner besten Vorbereitung bisher für Rotterdam in 2017 habe ich ganz ähnlich aufgebaut. Jede Woche beginnend im Dezember 2016 einen TDL im 150er Pulsbereich und dann nach und nach Pace und Puls gesteigert. Mich hatte Mark Allen inspiriert, der wiederum von Maffetone gelernt hat, im Winter erstmal nicht schneller als 150er Puls zu laufen. Ich hab das auch nicht ganz durchgezogen, aber es waren doch mehr langsame Läufe dabei als in 2018 und 2019.
Jetzt wäre eine Gelegenheit dem ganzen noch eine Chance zu geben, nach dem Motto:
"Hubraum kann man durch nichts anderes ersetzen, außer durch noch mehr Hubraum!"
Ich hätte ja schon Bock drauf!
Hier habe ich auf die Schnelle was zur Methode von Allen gefunden, das klingt aber 1:1 nach Deiner Tabelle Levi:
https://forum.slowtwitch.com/Slowtwitch ... _P2182666/
PS: und vielleicht beantwortet das die eine oder andere Frage von alcano.... Wenn Du noch mitmischt wird es richtig aufregend,
Allen's training approach was to divide his year into three phases (Allen 1996 table 6.27). The first phase would begin in January after two months of rest in November and December following the Hawaiian Ironman Triathlon, which is contested on the first Saturday in October closest to the appearance of the new moon During the first phase, his Patience Phase, Allen combined aerobic training with weight training. This period would last three months. During this time, he would not train at a heart rate in excess of that allowed by the Maffetone formula, which was about 150 beats per minute during the last five years of his career. …
To monitor his progress, Allen would complete an 8-km run at his maximal allowed aerobic heart rate of about 150 beats per minute. During his Patience Phase his average pace when running at that heart rate would fall progressively. When he first started training according to the Maffetone approach, his aerobic pace during this test was 4:05 per km. During this phase, Allen would expect his running speed at his aerobic heart rate to fall by about 3 to 4 seconds per km per week.
When Allen retired in 1995, his aerobic pace had improved to 3:19 per km, as the result of a steady progression during his entire career. For physiologists used to reporting human training studies lasting a few months, this is a remarkable finding. It shows that the human body may continue to adapt for 10 or more years to the form of prolonged, intensive training undertaken by Allen.
He would terminate his Patience Phase when either
-his speed during the 8-km aerobic run was no longer improving or was, in fact, deteriorating, indicating that he was no longer adapting to the aerobic training, or
-he was about five or six weeks before the first race of the season, usually a standard distance triathlon.
During the second phase of his training, the Speed-Work Phase, Allen reduced his training slightly but added two speed sessions, one on the bicycle and one running fartlek session. As a result, his training volume during this period included swimming 18.5 km per week, cycling 480 km per week, and running 8 hours per week.
Allen advised that when he was young, presumably under 30, he could complete 10 to 12 weeks of this type of training. As he aged, he found it more difficult to maintain this volume of training for as long. At age 37, he could maintain this training for six weeks. He predicts this would be reduced to five for athletes over 40 and to none for athletes over 50.
At the end of the previous phase, Allen would judge whether he had reaped all the benefit from this training schedule when his running pace at his aerobic heart rate plateaued. He wrote that
"the key is to watch for a slowing of your pace at your maximum aerobic heart rate. When this happens, its time to go back to your base-building phase�.It's very subtle, but if your heart rate starts going up for a given effort in workouts, you know that you're on the edge�just resting won't help; you have to modify your training." (Allen 1996b, p. 92)
…
As he has grown older and is therefore unable to sustain this training phase for as long as before, he spends a few weeks of recuperation training, perhaps even including a full week of rest, in July and early August. During this period he does no speed training but reverts to training that does not elevate his heart rate above 150 beats per minute.
Eight weeks before the Hawaiian Ironman, Allen begins the Push Phase of his training. This consists of four hard weeks of training and a four-week taper. During this time, Allen does not race at all. This period of training is, in my view, the most taxing training ever recorded by any modern human athlete, exceeding even that of the Kenyans (table 6,28). During his peak training week, Allen will swim 28 km (8 hours), cycle approximately 800 km (22 hours), and run for a further 8 hours, for a total training time of 38 hours, equivalent to the hours many of us spend at work during a five-day working week. To develop both speed and endurance, Allen reverts to doing long intervals of up to 20 minutes in both cycling and running during his long rides or runs.
During his four-week taper period, Allen progressively reduces his cycling distance by 160 km per week so that in the final week of his taper, which includes the distance cycled during the Ironman, he cycles only 240 km. This means that he only cycles 60 km in the final six days before the Ironman. He reduces his weekly running distance by 24 km per week and only runs 16 km in the last six days before the Ironman.
…