What's in an AI Training Plan?

Episode #456 AI in your Training Plan - Help or Hype?

 

Shoutouts to: @genucan @ironmantri @coloradosride @303triathlon @tridottraining @tridottrainingsystem

#ironmantri #cycling #triathlon #swimbikerun  #Iamtridot #tridotambassador #tridotcoach

 

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In Today's Show

• Cycling News/Updates - Velofloprojekt Podcast, Cycling vs Walking
• Triathlon News/Updates - IRONMAN CEO Scott DuRue attends Orlando Pool School, AI in Training Plans - Help or Hype?
• Ask A Coach - How much time should I have between a 70.3 and IRONMAN?

 

 

303Cycling News and Updates:

 

Zed Pitts released this weeks Velofloprojekt podcast about our interview with 303 Endurance Podcast. He sang our podcast jingle with Ponchoman. He just finished the Gran Fondo Whistler

https://open.spotify.com/episode/3hksoBi4NnHoxw6aZaXrno?si=CdCwCRN-TcKowOQKkzNVmQ&t=1109

 

Cycling Burns More Than Double the Calories of Walking—and Other Differences Between the Two Workouts - https://www.msn.com/en-us/health/other/cycling-burns-more-than-double-the-calories-of-walking-and-other-differences-between-the-two-workouts/ar-BB1qYNgG?ocid=msedgdhp&pc=HCTS&cvid=b7ad295571fc4c1c90a0d6de8d72c35b&ei=14

 

Joint Impact

Joint impact with walking is greater than joint impact with cycling, McDowell says. “When walking, you experience greater forces on your body. This includes the force of gravity pushing down on your entire body weight, as well as a force called ground reaction force, which is essentially the force of the earth pushing back up against your body,” she says.

 

On the contrary, when cycling, you are offsetting some of these forces because you maintain a seated position with a portion of your bodyweight in your arm/hands on the handlebars, McDowell says. This reduces the load on the lower body, so large joints like hips, knees, and spine receive comparably less impact.

 

VO2 Max

In healthy but untrained individuals, regular walking at moderate intensities can lead to a modest improvement in VO2 max. However, the VO2 max benefits of cycling can be greater than the VO2 max benefits of walking, because cycling can generally be performed at a higher intensity for longer durations than walking, McDowell says.

 

“It’s a lot harder to create progression with walking, because there’s a limited capability to increase before it turns to a running cadence,” McDowell says. Cycling, on the other hand, lends itself to higher intensities for longer periods of time, thus it creates more room for improvement than walking does.

 

Calories Burned Cycling

*Based on a one-hour workout for a 150-pound person

Light Intensity: Cycling at about <10-11.9 mph at a leisure, slow, light effort = 6.8 MET = 464 calories per hour

Moderate Intensity: Cycling at about 12-13.9 mph, leisure, moderate effort = 8.0 MET = 546 calories per hour

High Intensity: Cycling at about 14-15.9+ mph, racing or leisure, fast, vigorous effort = 10.0 MET = 682 calories per hour

 

Calories Burned Walking

*Based on a one-hour workout for a 150-pound person

Light Intensity: Walking at about 2.5 mph on a firm, level surface = 3.0 MET = 205 calories per hour

Moderate Intensity: Walking at about 2.8 to 3.4 mph on a first, level surface = 3.8 MET = 259 calories per hour

High Intensity: Walking at about 3.5 to 3.9 mph at a brisk pace on a first surface = 4.8 MET = 327 calories per hour

 

Cycling

More room for VO2 max improvement

More room for improving endurance

Can be cost-prohibitive

Not everyone has a safe place to ride

Burns more calories

Non-weight-bearing exercise may be better for knee and ankle pain

Workout selection is virtually endless

 

Walking

Less room for fitness improvement over time

Great for bone health

Can walk almost anywhere (even inside without a treadmill)

Doesn’t require special equipment

Great for re-entry into fitness after a break

Gentle on the joints

Not as many ways to progress

 

 

303Triathlon News and Updates:

 

IRONMAN Chief Executive Officer, Scott DeRue and Chief Revenue Officer, Matthieu Van Veen attended the TriDot Pool in Orlando last weekend.  Each achieving impressive improvements in their 100-yard freestyle times—16 and 20 seconds faster, respectively.

 

You also have the opportunity to enhance your freestyle performance and achieve similar results. Openings remain for the upcoming TriDot Pool Schools, which will be held in Los Angeles and San Diego.  https://www.tridot.com/tridot-pool-school/about

 

Also this week, TriDot hosted a webinar AI in Endurance Training: Help or Hype? AI in Endurance Training: Help or Hype? with TriDot CEO Jeff Booher and Master Coach and 6x IM World Champion Mark Allen.

 

Questions to ask when evaluating training plans?

1. Does it quantify your training stress? If so, how?
2. Does it quantify residual training stress? If so, how?
3. Does it account for age and gender? If so, how?
4. Does it account for environment (temp, humidity, elevation)?
5. Does it account for genetics? If so, how?
6. Does it measure training adherence? If so, how?
7. Does it predict outcomes and evaluate efficacy against them? If so, how?
8. Describe the quantity and quality of the dataset used to train the AI.

 

Article about Optimized Training - https://www.predictive.fit/optimized-training

 

Podcast episode about our research initiatives - https://www.tridot.com/podcasts/revisiting-tridots-preseason-project-how-athletes-helped-revolutionize-triathlon-training

 

Podcast episode about Environment Normalization - https://www.tridot.com/podcasts/consider-the-conditions-adjusting-intensities-to-your-training-environment

 

 

Ask A Coach:

 

Athlete: How much time between a 70.3 and IRONMAN?

 

It's common to use a 70.3 as a part of your build up and preparation for a full IRONMAN. The question is when is the best timing and why? Too close to your IRONMAN and it can interrupt the progressive overload  that creates your endurance adaptations. Too far in advance of your IRONMAN and you extend your season and months of higher volume, which can put you at risk of higher injury.

 

Three to four months from your IRONMAN, you will start building training volume. You will see the long ride and run for the week will increase week over week progressively to create overload adaptations. At 10-11 weeks from your IRONMAN, the long ride should be about the duration of your 70.3 peak training duration. For example, let's say your predicted 70.3 bike time is 3:00, time your 70.3 for the weekend your training plan has your long ride as 3:00. The timing should work for your run too.

Train With Coach Rich:

TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares

RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares