Evidence- Based Chiropractor (@Delanghe_Chiro) | Head Coach of @Health_Perform | Science over feelings| My opinions and tweets are 100% my own & my employer's
Waterloo, Ontario
Joined March 2009
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Hitting a goal that will actually fulfill you is hard.
When targeting something that is likely to happen, you might talk yourself into be satisfied, others may agree, but you’ll know the truth.
Remind yourself that there’s no shame in missing an aggressive goal!
Not everybody responds the same to the same training- some barely respond at all!
Study- 24wks of either:
- ↓intensity ↓ volume
- ↑ intensity ↓ volume
- ↑ intensity & volume
All showed a diversity responses. Only the high intensity & volume group had 0 non-responders!
Over-Reaching: Training stress resulting a decline in performance that lasts for multiple days/weeks.
Over- Training: Training stress resulting in a decline in performance that lasts for multiple weeks/months.
Suffering from knee arthritis & hoping to mitigate your cartilage loss?
Study: The more thigh muscle & the less thigh fat patients had, the less cartilage damage was seen.
If your joint isn't what it used to be, bulking up the supporting muscles is the best place to start!
Max heart rate:
- Not a sign of fitness
- Genetically predetermined
- Virtually impossible to alter in any significant way
A good reminder that 150BPM might be a steady effort for some, impossibly hard for others- and there’s nothing we can do about that!
Most higher mileage runners I’ve coached: Easy runs are the hardest.
For quality sessions, athletes are rested, fuelled and have specific goals to hit- that feels good and is exciting!
Easy runs are slow, on beat up legs & are comparably boring- we need them, but they’re hard!
Just how effective are super shoes?
'21 Study:
- Almost 8000 top 50 finishers at World Major marathons were studied pre and post switch
- Men: 2.8min faster
- Women: 4.3min faster
Many caveats to consider, but there's no denying the benefit these shoes have on performance.
80/20 rule in running- it’s not a rule.
If your mileage is low, more than 20% of your mileage will and SHOULD be hard.
If you’re beat down, often you’ll need more than 80% of your mileage to be easy.
Use 80/20 as a guideline, but always adapt to your circumstances!