Triathlon Bike Foundations: A System for Every Triathlete to Finish the Bike Feeling Strong and Ready to Nail the Run with Just Two Workouts a Week! (Triathlon Foundations Book 2) by “Triathlon Taren" Gesell

Author:“Triathlon Taren" Gesell [Gesell, “Triathlon Taren"]
Language: eng
Format: epub
Publisher: UNKNOWN
Published: 2019-09-25T00:00:00+00:00

THE ONE-MINUTE WORKOUT

Dr. Martin Gibala, a sports scientist, author of The One-Minute Workout, and podcast guest on our show (the Triathlon Taren Podcast), wanted to start researching how short you can make workouts while still getting as much fitness benefit as from traditional, longer workouts. His findings were incredible and provide a lot of tools that I think triathletes underutilize.

In one study, Dr. Gibala found that over 12 weeks, three 20-second bursts done three times per week were just as effective as 150 minutes per week of continuous exercise. Three total minutes of HARD exercise per week generated the same results as 150 minutes of moderate exercise!

In study after study, many researchers found the same thing: on measures of endurance, speed, strength, perceived exertion and pain sensation, intense bursts of extremely hard efforts were just as effective if not more effective than long moderate efforts.

In another study, 61 IRONMAN athletes were measured before a race on different physiological factors to determine what athletes should focus on that made the biggest difference in performance. Two things came back as clear differentiators: the ability to use fat as fuel [which we’ll discuss in a future book], and the athletes’ VO2 Max, which is the ability to consume huge amounts of oxygen while exercising. Improving your VO2 Max is best done with intense bouts of exercise.

“Intense” has a different meaning to everyone. The calculator called Heart Rate Zone Calculator, online here at triathlontaren.com/bikefoundations, will calculate just how hard “hard” should be for you. For the purpose of this training, “intense” means Zones 4 and 5 as calculated in the spreadsheet you should go fill out now.

These findings provide triathletes with a lot of information about how to design their workouts. Knowing that improving VO2 Max provides a huge return on investment, we know that some of our bike workouts are going to have to be very intense. Knowing that intense workouts don't have to be very long, we now know that we can get a huge amount of benefit from short, intense, really focused workouts. Instead of having to constantly grind out hour after hour on the trainer or out on the roads, taking time away from your family, you can accomplish a lot of fitness gains through workouts as short as just 20 to 40 minutes even if you are training for an IRONMAN.

The benefits of performing HIIT designed workouts are hard to understate: fat loss, better endurance, regulated hormones, better pain tolerance, muscle growth. It’s really incredible the multitude of effects one small, really intense workout can have on who you become, not just as an athlete, but as a person.

Before getting into the numerous benefits of HIIT training, we need a quick science lesson: Hormesis is a biological phenomenon where a beneficial effect is achieved by exposure to a low-level of stress that if given in higher doses would cause harm; the body strengthens itself to defend against the chance that future exposure to that same stress might occur again.

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