How to Improve Your Second Threshold and Race Pace! | #65 ft. Aaron Geiser

In this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss the specific phase of training and how to incorporate threshold work. We emphasize that the approach to threshold training may vary depending on the athlete and their goals. We discuss different ratios for threshold work and the importance of individualizing the training based on an athlete's tolerance and recovery. The conversation covers the transition from the base phase to the specific phase and the importance of accumulating time at specific race intensity. We provide examples of threshold workouts for elite level athletes and age group athletes, and discuss the use of ratings of perceived exertion to gauge intensity. We also touch on the differences between threshold work and VO2 max work, and how to progress both types of training during the specific phase. TAKEAWAYS 1) The transition from the base phase to the race-specific phase involves specific protocols for threshold training and race-specific paced training. 2) The progression of training should be tailored to the individual athlete's response and adaptation, with a focus on fluidity and adaptability. 3) Measuring intensity and progression is crucial for assessing an athlete's response to training and determining the effectiveness of the protocols. Example Workout Progression: Initial Part of Specific Phase: Start with 1:1 work-to-rest ratio, gradually increasing intensity and duration. Mid-Phase: Transition to 4:1 or 5:1 ratios, focusing on maintaining higher intensities. Final Phase: Shift to sustained efforts at race pace, incorporating longer intervals to simulate race conditions. Enjoy! Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Aaron on Instagram - https://www.instagram.com/triageiser/ CHAPTERS 0:00 - Introduction and Overview 1:16 - Transition from Base Phase to Specific Phase 1:55 - Individualized Training Approaches 2:54 - The Importance of Recovery in Training 4:13 - Testing and Adjusting Training Protocols 5:22 - Timeline of Training Phases 6:12 - Athlete-Specific Training Examples 8:47 - Progressing Training Intensity 10:10 - Threshold Training Examples 12:48 - Monitoring Athlete Response 16:02 - Setting Workout Intensity 20:22 - Customizing Training Based on Athlete Feedback 20:50 – Threshold Performance Discussion 21:04 – Longer Recovery Importance 22:01 – Benefit from Threshold Training 22:37 – Building Exposure to Threshold 23:09 – Starting Point for Training Progression 24:11 – High-Intensity Training in Transition Phase 24:28 – Running-Based VO2 Max Work 25:24 – Short vs. Long VO2 Max Sets 26:13 – Evaluating VO2 Max Efforts 26:52 – Athlete Tolerance and Mitochondrial Development 27:38 – Mental and Physical Strength 28:34 – Specific Phase Progressions 29:01 – Threshold Training Expansions 30:35 – Elevating Sustainable Efforts 31:17 – Specificity in Training Blocks 32:29 – Pyramidal Approach to Training 32:50 – Example Workout Progressions 36:36 – Training Progression Strategies 37:31 – Adding Repetitions for Progression 42:23 – Moving on to the Next Exposure 43:36 – Athlete Response and Adaptation 44:04 – Flexibility in Training Plans 45:01 – Linear Progression and Block Duration KEYWORD Straining progression, threshold training, race-specific training, individual adaptation, intensity measurement, training protocols, athlete response, training progression