“Double Threshold” Workouts Vs Singles: Which Is Best?
Double threshold workouts are all the rage. They’re thought to be instrumental in the big successes of Norwegian runners like Jakob Ingebrigtsen, and also the country’s triathletes and nordic skiers.
Essentially, “double thresholds” mean two workouts (the same day) at/around tempo pace. They’re not easy runs, they’re not speed sessions. They’re in between--where athletes can gain a genuine fitness boost without the risking injury, excessive fatigue, and burnout.
But no one has tested this 2 vs 1 theory in a controlled trial. Until now. “This study represents the first attempt to compare acute physiological responses between different methods of organizing moderate-intensity endurance training, specifically contrasting one long session with the increasingly popular “double-threshold training” approach.”
The research subjects were 14 national class Norwegian skiers or runners, aged 18 to 35, who had been training hard for at least 5 years with at least 5 endurance workouts per week. In a cross-over design, each subject did both a single session of 6 x 10 minutes, or a double session of 3 x 10 minutes (one in the morning, another 6.5 hours later.) Both sessions were performed at the same intensity, roughly equal to the race pace they could maintain for one hour.
Main finding: The “one long” workout produced more stress (hence: more potential training gain) than “two short” workouts. On the other hand, it would also require more recovery, which must then be factored into upcoming workouts.
The stress came in measured amounts of things like heart rate, blood lactate and relative perceived exertion.
Also: “The lower cost of the two shorter sessions indicates that such organization could allow more accumulated time at this intensity.”
The researchers are astute enough to know that they answered several important questions, but can’t say which workout is better. That’s one for the coach and athlete to determine according to their priorities.
If you’re training for a marathon, for example, you might opt to focus on longer sessions. Or you could add extra time to both the morning and evening sessions without exceeding the stress of the one longer run. You might do 4 x 10 minutes in both the morning and evening, getting a total of 80 minutes at threshold pace with no more stress than a single 60 minute workout.
Or, if you’re aiming for shorter, faster races, you could run the double 3 x 10s at a faster pace than your 6 x 10s. This could improve your endurance speed without pushing you into true speedwork territory.
Conclusion: “These findings serve as a starting point to better understand the pros and cons of organizing moderate-intensity training as one long versus shorter sessions more frequently (“double threshold training”) in endurance athletes.” More at Frontiers in Physiology with free full text that’s well worth the read.
From Genes To Glory: How DNA Affects Your Performance
We all wonder if our endurance ability (or lack thereof) comes from our genes, our training, the altitude we were born at, or even our diet. When Alex Hutchinson looked at new twin-based research in this arena, he learned that flexibility had a higher genetic influence than other physical tests.
This didn’t surprise him. He remembered that, in third grade, he was the worst in his class at touching his toes. This early failure was clearly from genes--not from sloth.
A new twin study looked into the contribution of our DNA to specific physical performances. For example, genes contributed a lowish 52% to long jump ability. At the high end, genes explained 79% of success at a sit-reach flexibility test.
The 12 minute run-walk also came in high--at 75 percent. Happily for many of us, a low/modest score on one test doesn’t have much influence on others.
Hutchinson sucked at flexibility, but later in life almost broke 4 minutes in the mile. So don’t worry too much about your genetics. Do what you can with what you’ve got. And remember that you get many health benefits even if your half-marathon time isn’t what you’d like. More at Outside Online.
If you’re curious how your genes compare with some famous Olympians, Ancestry.com now claims to offer such a service. The company’s analysis showed that you need more than physical talent.
It says: “Mental toughness may be one of the most important factors in athletic success. AncestryDNA Traits showing likeliness to be competitive (88%) and have self-confidence (69%) showed up in the majority of champion athletes' DNA.” More at Ancestry.com
Yes, You Should Consider Skin (And Hair) Cosmetics
Has anyone else noticed a new marketing trend in the running world? I’m talking about cosmetic products aimed mostly at female runners.
I first saw this at the Boston Marathon Expo in April. There, one of the biggest, most popular booths was selling hair tools for women. My wife tried the product, was dazzled, and is still using it 6 months later.
Olympians pay attention to their hair, too. Especially when they get free salon treatments in the Olympic Village.
During the Olympic TV broadcasts, we saw Neutrogena ads for Sydney McLaughlin-Levrone, and Olay ads featuring Sha'Carri Richardson. Last week the New York City Marathon announced that Maybelline would become its first “cosmetics partner.” The company’s senior vp of marketing said Maybelline was proud to champion “the endurance of our high-performance makeup.”
No, I’m not trying to promote cosmetics. Or to make fun of them. I’m simply introducing a new Run Outside article about “5 common skin problems” that runners encounter.
When I first started running in the 1960s, we only worried about blisters and jock rash. Now there’s much more to consider, and I suspect we’ll see more cosmetic products in the running marketplace. After all, healthy skin is part of a healthy body.
A recent scientific review of “dermatologic concerns” in runners focused on hazards of ultraviolet radiation, friction, and environmental conditions like heat/humidity that could increase blisters and runner’s nipples. More at Quality in Sport.
SHORT STUFF You Don’t Want To Miss
HERE’S WHAT ELSE YOU WOULD HAVE RECEIVED this week if you were a subscriber to the complete, full-text edition of “Run Long, Run Healthy.”
# The 10 worst training tips for runners (plus, one bonus)
# What shoes won the Olympic Marathon? (And what “heel drop” did they have?)
# “Bounding” is the best plyo exercise for ankle power and running economy
# Follow this simple guideline to stay injury free
# To live longer, try the pole vault.
# How to run away from obstructive sleep apnea
# Here’s a great web site full of endurance advice for women
# How the marathon is like a thorny but beautiful rose bush
That’s all for now. Thanks for reading. RLRH will not be published next week. You’ll receive your next edition on Sept. 5. See you then. Amby