MIToCHONDRIAL TRAINING

General
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Thanks for sharing this!

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Hello, based upon the input of @JanOnesork, I’ve uploaded that pdf to chatgpt and ask both to summarize the key takeaways for a 70.3 prep and create a sample week. Here is the output:

Based on the PDF titled “Best-Practice Training Characteristics Within Olympic Endurance Sports as Described by Norwegian World-Class Coaches”, here is a summary of the best training methodology for a 70.3 Ironman (Half-Ironman), adapted from the findings on triathlon and endurance sports:

:white_check_mark: Best Training Methodology for 70.3 Ironman

1. Training Philosophy & Periodization

  • Traditional Periodization Model:

    • Build from high-volume, low-intensity base training.
    • Gradually increase training intensity and specificity approaching race day.

  • Macro to Micro Planning:

    • Divide the year into macro (seasonal), meso (monthly), and micro (weekly) cycles.
    • Use a pragmatic approach that adapts to camps, travel, competitions, and athlete needs.

2. Weekly Structure

  • 3 Key Days per Week:

    • Each includes 1–2 threshold or high-intensity sessions (Zone 3–5).
    • Can include “double-threshold” sessions, particularly for running or cycling.

  • Remaining Days:

    • Focus on low-intensity training (Zone 1–2) for aerobic base and recovery.
    • Include strength and technique drills as needed.

3. Intensity Distribution

  • 80–90% of total training time at low intensity (Zone 1–2).
  • 10–15% at moderate/high intensity (Zone 3–5).
  • Anaerobic work (Zone 6) is minimal, mainly used near races for sharpening.

4. Modality and Specificity

  • Discipline-specific training (swim, bike, run) is prioritized.

  • BRICK sessions (bike-run combos) are used to simulate race conditions.

  • Swimming:

    • Less volume than specialists.
    • Focus on technique, fast starts, and moderate-high intensity.

  • Cycling:

    • Includes long, steady rides and shorter high-intensity intervals.
    • Occasional short sprints (5–8 sec) to simulate accelerations.

  • Running:

    • Lower volume than pure runners due to cumulative fatigue.
    • Double-threshold runs and short intervals (e.g., 20Ă—400 m) used strategically.

5. Recovery & Tapering

  • Every 3–4 weeks, reduce training load by:

    • Cutting session volume (25–35% reduction).
    • Reducing frequency or intensity.

  • Taper Phase (Last 10–14 Days):

    • Keep frequency of training.
    • Halve session duration, while maintaining or slightly increasing intensity.
    • Eliminate strength work before the race.

6. Altitude Camps & Testing

  • 2–4 altitude camps/year (if feasible), lasting 2–3 weeks.
  • Regular lab testing and use of metrics (HR, lactate, GNSS) to monitor training and progress.

7. Training Quality Emphasis

  • Every session has a clear goal (technical, physical, or mental).
  • Focus on intensity control, technique optimization, and mental readiness.
  • Close coach-athlete interaction and feedback loops are vital.

:puzzle_piece: Key Takeaways for a 70.3 Ironman

  • Train mostly easy, race hard.
  • Double threshold days (e.g., Tues/Thurs) are powerful but should be well-managed.
  • Prioritize specificity (especially BRICK sessions) closer to race day.
  • Taper wisely: maintain structure, reduce volume, preserve sharpness.
  • Customize the program based on your personal strengths/weaknesses in swim, bike, or run.

Here’s a 12-week build-up template for a 70.3 Ironman training block based on the best-practice methodology from the Norwegian endurance coaching model. This plan assumes you already have a base level of fitness (can swim 2K, bike 2h, run 1h).

:spiral_calendar: 12-Week 70.3 Training Plan – Build & Peak Phase

Philosophy:

  • 3 key training days/week (intervals or double-thresholds)
  • 2–3 recovery days (low-intensity)
  • 1 BRICK session/week
  • 1 long endurance day/week
  • Recovery week every 4th week

:repeat_button: Weekly Structure

Day Focus Example
Monday Active Recovery / Strength Swim Z1 + Core Strength
Tuesday Key Day #1 – Double Threshold AM: Run intervals Z3 / PM: Swim Z3
Wednesday Easy Training Bike Z1 (90–120’)
Thursday Key Day #2 – Double Threshold AM: Bike Z3-4 / PM: Run Z3
Friday Recovery or Technique Swim drills Z1-2 + Mobility
Saturday Key Day #3 – BRICK Long Bike Z2 + Short Run Z3
Sunday Long Endurance Day Long Run Z1-2 or Combo Swim + Easy Bike

:brick: Weeks 1–3: High-Volume Build

  • Focus: Increase volume, double-threshold sessions
  • LIT: 80–85%, MIT/HIT: 15–20%
  • Total weekly hours: 12–14

:person_in_lotus_position: Week 4: Recovery Week

  • Reduce total load by ~30%
  • Only 1 key session + 1 short BRICK
  • Total hours: 8–9

:repeat_button: Weeks 5–7: Intensity & Specificity

  • Add race-specific intervals (e.g., 70.3 pace)
  • BRICKs become longer
  • Swim: Fast starts, pace control
  • Total weekly hours: 13–15

:person_in_lotus_position: Week 8: Recovery Week

  • Same structure as Week 4
  • Optional short race simulation (~70% race distance)

:gear: Weeks 9–10: Peak Training

  • Focus: Specificity + quality
  • BRICK: At race pace with transitions
  • Intervals: More Z4, short Z5 efforts
  • Taper starts end of Week 10
  • Total hours: 11–13

:parachute: Week 11: Taper Week 1

  • Maintain intensity, cut duration ~40%
  • Remove strength training
  • 2 key sessions with short intervals (Z3–Z4)
  • Total hours: ~9

:parachute: Week 12: Race Week

  • Monday–Wednesday: Light sessions (Z1-2)
  • Thursday: Swim + bike-run short BRICK (Z3 bursts)
  • Friday: Off or light swim
  • Saturday: Race!

:brain: Notes

  • Z1: Easy conversational pace
  • Z2: Moderate endurance
  • Z3: Threshold (tempo)
  • Z4–Z5: VOâ‚‚max / anaerobic sharpening
  • Include hydration and fueling practice on BRICK & long sessions
  • Use GNSS, HR, or RPE to control intensity
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What is GNSS and how are you using it at the moment?

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Hello @Phil ! I think it’s GPS.

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And how do you use GPS to control intensity such as suggested by your Chat GPT output?

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If you read, or even just skim, the paper you can see where the AI misinterpreted use of GPS. AI output is useful and should always be taken a bit skeptically.

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@Phil, Iwould say by pace. No ?

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No, because GPS isn’t pace.

I don’t do triathlon, so don’t know: is 3 days a week of double intensity days normal for most amateurs training for a 70.3 triathlon?

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Hey @Phil, how do you measure pace !?

To me was obvious that GPS and pace were the same thing as they are almost synonims in this context. Like saying HR monitor or just HR.

I still have to carefully read that article . I just copy pasted the output of ChatGPT to start the discussion on wether or not the article/gpt output can bring any valuable insight

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What was the exact prompt you gave it?

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Great point @Phil . First, I think we need to remember that the article which @Giuseppe85 shared gives us insights to some of the absolute best endurance coaches and their practices with their world class endurance athletes that have taken over 380 Olympic/World Champ medals. We cannot forget that. We cannot just take their training prescription and implement to us.

Second, Athletica already has all these puzzle pieces in the backbone, and our system scales it to the individual athlete.

IMHO the problem with taking a certain model of Pro athletes/caoches is that we don’t have the same culture as the Norwegians do. Careful intensity monitoring, athlete-centered coaching support, culture of high volume, low intensity training throughout, including years of everyday activity in forms of walking, cycling, hiking, etc.
Second problem with double threshold days is exactly intensity control. If we are told to do threshold effort, we aim at zone 4, while I’d argue successful Norwegian endurance athletes actually play around the threshold (monitoring closely), ending up around zone 3 and 4, while we (as in everyday athletes rather automatically try to gut-it-out at upper zone 4). BIG difference.
Third, we ignore the fact that pros have the luxury to recover, (which is also training). we everyday athletes go straight to work, family, social life etc.

Having lived inside the Norwegian Sports Science world for a decade, I’d argue that The Norwegian culture around high level sports is unique, and I’d argue it would be challenging to “Copy” to other countries/cultures. And that is their secret to dominating the endurance scenes since 1990s. It’s NOT a method - It’s the Norwegian way of life.

My two cents… MJ

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With modern computers you’ll get it calculated by your computer using GPS location data. But you also get location, elevation, navigation, time etc from GPS. Therefore pace is not equal to GPS in any context.

If I said to you, go out and manage your GPS to keep intensity low you’d wonder what Im on about. If I said manage your pace to keep intensity low you’d know what I meant.

Personally I think pace is an outcome of managing your effort not other way round. I am not looking at my pace to manage my effort, as the same pace will require different effort / intensity depending on slope. Managing intensity is a mix of heart rate and RPE, as you are managing your internal effort, not external outcome.