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Joe Friel
Scottsdale, AZ & Boulder, CO
Coach/Author/Consultant
Recent Activity
Radhiozil--While it may be higher than what is average that doesn't mean it's wrong. You're simply on the right side of the bell curve. Some people have big feet and some people have high heart rates.
Toggle Commented 4 days ago on Determining your LTHR at Joe Friel
Peter Sollberg--More extended and frequent recovery days are necessary to achieve form in the peak period.
Toggle Commented Aug 8, 2017 on Aging: Customizing the Peak Period at Joe Friel
I suppose I'm a bit of a heretic. I seldom accept things at face value just because that's "the way we've always done it" or just because an "expert" says it should be done that way. Or, my favorite, which always starts with, "everybody knows..." I always ask myself why.... Continue reading
Posted Jul 21, 2017 at Joe Friel
Scott Sutherland-Thomson--I understand. It's always scary when training metrics drop. But that doesn't necessarily mean anything bad. For example, Gwen Jorgensen (a triathlete) went to 80-20 last year. Her average run pace dropped to 8:30/mile because of this. Pretty slow for her. But she won the gold medal in the 2016 Rio Olympics.There's only one way to find out, I'm afraid. Good luck!
Toggle Commented Jun 10, 2017 on Low-Intensity Training at Joe Friel
Matt J--There are _many_ ways to estimate FTP. The 20min test is the most common.
Doug Soderstrom--Yes, it is but your feet may be bigger or smaller than average also. As may your height and any number of other things. It's just who you are. Nothing to be worried about.
Toggle Commented May 30, 2017 on High Heart Rate Questions at Joe Friel
The following is a portion of an email I received today from a US serviceman in Afghanistan. He expresses quite well a common concern I hear from athletes in regards to their Chronic Training Load (CTL) on the TrainingPeaks Performance Management Chart (PMC). ++++++++++++++++++++++++++ The email: Joe, I’m something of... Continue reading
Posted May 29, 2017 at Joe Friel
Victor Brocco--Yes, if you're fully adapted to such stress.
Toggle Commented May 17, 2017 on Aging: Customizing the Peak Period at Joe Friel
Wphamilton - Just subtract 30 from your functional threshold heart rate to get a general idea of where it is. All of this is just estimates, not even close to precise measurement. If you really want to know for sure get a lab test done.
Toggle Commented Apr 12, 2017 on Common But Confusing Training Terms at Joe Friel
A hard workout only creates the potential for fitness. It’s realized when you recover afterwards. When you take it easy after a hard workout the body’s adaptive process kicks in and you become more fit. During recovery the body restores itself by rebuilding damaged cells, creating new neural pathways, expanding... Continue reading
Posted Apr 10, 2017 at Joe Friel
A hard workout only creates the potential for fitness. It’s realized when you recover afterwards. When you take it easy after a hard workout the body’s adaptive process kicks in and you become more fit. During recovery the body restores itself by rebuilding damaged cells, creating new neural pathways, expanding... Continue reading
Posted Apr 10, 2017 at Joe Friel
Nariman--Yes, strength training should continue into the SM phase on the bike/run also. That workout can be done half as often as in MS phase. If it isn't hard enough do 2 sets or use a steeper hill or greater effort.
Toggle Commented Apr 5, 2017 on Force Reps at Joe Friel
MaxBourguignon--In the build period workouts should become increasingly like the demands of the race you are training for. In the base period they are generally unlike the race demands. That's the basic rule of periodization. Do whichever is appropriate at the right times in your training.
Toggle Commented Mar 30, 2017 on How Important Is Training Volume? at Joe Friel
I just got a DM from a guy who is experiencing what it’s like to try to train and race at the same time the family and career responsibilities are increasing. Here was my response: I can relate, Jim. Lots of athletes ask about things related to this topic. (I... Continue reading
Posted Mar 21, 2017 at Joe Friel
Scott Sutherland-Thomson--An underlying rule of periodization is that the closer you get to race day, the more like the race your workouts should be. Consequently, the farther from the race you are the less like the race workouts should be. Are your intervals race like?
Toggle Commented Mar 17, 2017 on High-Intensity Interval Duration at Joe Friel
Franz--Heart rate is unique to the individual. And the amount of time spent well above LTHR is so minimal as to be a non-issue. Just press ahead with your training.
Toggle Commented Mar 10, 2017 on Max Heart Rate and Performance at Joe Friel
L. Steve Varnum - Thanks, Steve.
Thanks for your email. I’m glad to hear that you have high goals for the sport and dreams of becoming a pro. Dreams at your age are always the starting place for anyone who eventually becomes a pro. Otherwise, there are many differences in the backgrounds of the pros. But... Continue reading
Posted Feb 12, 2017 at Joe Friel
Keith Berube--You didn't say when your first race is. If it's less than 20 weeks away then I'd recommend not starting a strength program now _unless_ you omit MS. This might be the a good way to get started this year. Save MS for when you have a full base period remaining (about 12 weeks).
Toggle Commented Feb 9, 2017 on Should You Lift Weights? at Joe Friel
Richard--please read this... http://www.joefrielsblog.com/2016/01/
Toggle Commented Feb 9, 2017 on Max Heart Rate and Performance at Joe Friel
Frederic--Yes, it's common for CTL to drop when the workouts become shorter and more intense. This is commonly a concern for many who race short events--5k runs, track cycling, crits, etc. One way to get a better picture of how your fitness is progressing is to use CIL (Chronic Intensity Load) instead of CTL. That can only be done right now by using WKO4.
Toggle Commented Jan 28, 2017 on How Important Is Training Volume? at Joe Friel
I received a couple of interesting questions about max heart rate (HRmax) this week... Question: Does declining max HR with age affect max performance? First, there is no research I’m aware of on exactly this topic as it relates to aging. So this is my opinion only. Something related we... Continue reading
Posted Jan 15, 2017 at Joe Friel
Jogreg156--I really can't say as I don't know what your daily TSS is or IF. Assuming an average IF of 0.70 that would make for about 500-600 TSS/week. How fast it rises depends on what your CTL is at any given time relative to what your weekly training TSS has been in the previous 6 weeks.
Toggle Commented Jan 11, 2017 on The CTL Ramp Rate at Joe Friel
jmbillon--I'd suggest reading Fast After 50 first. Wait until next fall and I'll have a all new Cyclist's Training Bible ready.
Toggle Commented Jan 11, 2017 on What It Takes to be Fast After 50 at Joe Friel
Patrik Boström--You're _probably_ seeing lower numbers indoors because you are less economical. That's not good. But sometimes necessary.
Toggle Commented Jan 11, 2017 on Indoor vs. Outdoor Bike Performance at Joe Friel