Training Endurance Athletes with high intensity intervals, strength training and other non-traditional endurance modalities

1. Utilizing High Effort
Modalities to Enhance
Endurance Performance

2. October 12 – 15, 2017
Utilizing High Effort Modalities to
Enhance Endurance Performance
Charlie Hoolihan
Pelican Athletic Club
Personal Training Director
NASM-CES, PES, CSCS

3. October 12 – 15, 2017
Agenda
• Standard practices for Endurance
Training
• Anaerobic contributions to Endurance
• Adjusting the paradigm
• Programming HIT for Endurance
Athletes
• Developing an Endurance Training
practice.

4. October 12 – 15, 2017
Caveat Audiens!!
• The author of this presentation is a sprinter.
• BUT he has done the Hawaii Ironman, several half
Ironmans and marathons. LSU Varsity swimmer
• The author of this presentation is a short attention span
coach, athlete and researcher.
• BUT it makes him want to do something other than
watch or participate in hours of mind numbing workouts.
It also makes him want to research reviews rather than
single studies.
• The author is an English major.
• BUT swim coach since 1974, PT since 2002, OPT,
CES, PES CSCS. Trained age success age group
triathletes, runners and masters swimmers.

5. October 12 – 15, 2017
A Humble Offering
“When the human body is concerned, we
are dealing with a system that is so complex
with so many interrelated variables, we can
do nothing but be humble about our beliefs
and recommendations.”
• Chris Beardsley

6. October 12 – 15, 2017
Individual variance
Every BODY is different.

7. October 12 – 15, 2017
Standard Endurance Practices
Long slow distance at sub sub maximal
efforts to build an “aerobic base” and
“aerobic fitness” then tune the anaerobic
system with two to three weeks of fast stuff
before a peak event.
– 80/20 rule
• 80 % low intensity/20% high intensity
– Minimal cross training
• Weight training for _______!!! The Horror!!

8. October 12 – 15, 2017
Keys to developing endurance
• Maximum oxygen uptake by the cardiovascular oxygen transport
system.
– Cardiac output and the ability to achieve a large stroke volume.
• The systemic distribution of blood to the muscles. which is improved
in two ways through training:
• Increasing capillarizaton of the muscles
• increasing the efficiency of the blood transport in the arteries
and capillaries.
• Muscle Endurance
• Economy of movement
• Lactate Threshold
(Lactate.com (2013) Steele (2012)

9. October 12 – 15, 2017
Simple performance model

10. October 12 – 15, 2017
Early expert questions - Astrand
“It is an important but unsolved question which
type of training is most effective: to maintain a
level representing 90 % of the maximal oxygen
uptake for 40 min, or to tax 100 % of the oxygen
uptake capacity for about 16 min.”
Textbook of Work Physiology, Åstrand and Rodahl
(1986)

11. October 12 – 15, 2017
Dave Costill
‘‘It is difficult to understand how training at
speeds that are markedly slower than
competitive pace for 3–4 h/day will prepare
(an athlete) for the supramaximal efforts of
competition.’’ Costill (1991)

12. October 12 – 15, 2017
Two daily training choices
Strong fast and Long, slow and
powerful tired

13. October 12 – 15, 2017
Can we bend the curves?
Train the anaerobic systems and tune the aerobic. Find the “threshold”
for different distances and interval workouts. Larsen, et al - 2010

14. October 12 – 15, 2017
Why not?
• The anaerobic system contributes to the
development most of the components of the
aerobic system.
• The main arguments for long slow distance vs.
HIT training have to do with declining aerobic
fitness.
– Perhaps this is either individual or we just haven’t had
the right studies
– Or coaches and individuals who haven't yet figured out
the right %

15. October 12 – 15, 2017
What’s the difference?
• Runners divided into HIT and HVT groups had
the same relative improvement in their 10K
times
• Swimmers divided similarly had the same
relative improvements in events between 100
and 400 meters.
• Research consistently shows similar if not
superior gains in aerobic capacity
(Laursen et al 2010)

16. October 12 – 15, 2017
Wingate cycling intervals
Gibala, et al 2012
• Increased skeletal muscle oxidative capacity and
content of mitochondrial enzymes
• Increased resting glycogen content
• a reduced rate of glycogen utilization
• Reduced lactate production during matched-work
exercise
• Increased capacity for muscle lipid oxidation.
• Enhanced peripheral vascular structure and function.
All with 60-90% decrease in exercise time commitments

17. October 12 – 15, 2017
Tabata (Kouichi Irisawa ) and HIT
• Irisawa’s skaters in 1994 improved
medal count in events lasting < 2 min
• The famous 20/10 interval
• 5 days per week, 60 min @70%
VO2max vs 4 days per week 3-4 min of
20/10 sec
• Improved VO2 max 7 ml vs 5 ml for
sustained aerobics.
• Improved anaerobic power 28% vs 0 %
– Small subject N=7

18. October 12 – 15, 2017
• Mikkola replaced 20% of running volume
with plyometrics and drills in distance
runners with no falloff of event
performance as compared to running only
group. Lactate curve moved a bit more
than controls.
• Esteve-Lanao showed that a periodized
strength training program prevented stride
length decrements over the season as
compared to non-periodized or control
strength training
Strength training studies

19. October 12 – 15, 2017
But wait………There’s more!
• Improved exercise performance as
measured by time-to-exhaustion tests or time
trials
• Increased maximal oxygen uptake
• Increases compliance in peripheral arteries
• Increases the value of your 401K
• Order now and it will improve your dancing
skills!

20. October 12 – 15, 2017
Multiple components of endurance
lactate.com

21. October 12 – 15, 2017
HIT can stimulate mitochondrial
growth via complex interactions

22. October 12 – 15, 2017
Two stimuli for the same switch
steele, et al
Repeated
High Intensity
Contractions??

23. October 12 – 15, 2017
Resistance training to failure
Steele, et al 2012
Improved lactate metabolism
Increased AMPK
Improved aerobic glycolysis
Increased motor recruitment

24. October 12 – 15, 2017
Chronic responses – Steele 2012
•Improved VO2 max*
•Upregulation of mitochondrial enzymes
•Increased mitochondrial proliferation
•Increased capillarizaton and other
vascular improvements.
•Conversion towards type IIa
phenotypes

25. October 12 – 15, 2017
Lactate performance curves

26. October 12 – 15, 2017
Resistance training to muscle failure
(Mikkola et al. 2006)
20% of endurance volume replaced by strength and power training with no loss of
aerobic capacity. Lactate:velocity improved slightly in experimental group

27. October 12 – 15, 2017
Why change the paradigm?
• Most individuals in endurance events are doing
this to become healthier.
• Most are middle of the pack.
• At some point most feel the time crunch of
training for long events.
– These are your prime candidates.
• There are also elite athletes who are already
doing some version of this.
• This is also a good model for fast twitch
field/court athlete “aerobic” training. RSA –
Repeated Sprint Ability.

28. October 12 – 15, 2017
Time
• Eliminating hours of long submaximal
distance training will provide more time for
– Family
– Other responsibilities
– Recovery and rejuvenation
strategies
– Sleep
– Improvement of technique

29. October 12 – 15, 2017
Genetics – Some of us are Kenyans,
some Jamaicans, some Bulgarians.
• More than 50% of the people in the US have a
higher % of fast twitch fibers.
• In a cardiovascular training study improvements
in VO2 max ranged from 0-1000%
• In a strength training study hypertrophy
improvements ranged from 0-54%
• Note: There are also people who do not respond
to HIT

30. October 12 – 15, 2017
Slow twitch vs Fast Twitch (Magness)
• Train appropriately for your physiology
• Most of us in the US lean towards fast twitch
• Good argument for the run/walk method popularized by Jeff Galloway
Slow twitch dominant Fast twitch dominant
Higher overall mileage
Less speed and strength
Lower overall mileage
More speed and strength training
More efficient fuel system Easier glycogen depletion
Long sustained runs Shorter runs – two sessions?
Running at Lactate threshold Runs below or above lactate threshold
Smaller amounts of anaerobic work More intense workouts more
frequently but build up to it
Hill training and some track work for
speed and strength
Work speed on flats to develop RFD
longer recovery periods
Benefits from specific endurance
Faster pace recovery runs
Benefits from wide range of pacing
Slower, broken up recovery runs

31. October 12 – 15, 2017
The heart of the matter
Differences in aerobic and resistance trained hearts

32. October 12 – 15, 2017
Fast twitch career to slow twitch hobby
Hines Ward, WR – Super Bowl Ring and
Kona Finishers medal

33. October 12 – 15, 2017
Enjoyment?
• Continuous cardio is not pleasant
for some (most?).
• Something to look forward during
a session.
• Goal setting is more manageable
and flexible.

34. October 12 – 15, 2017
Health?
• Catabolic vs. anabolic hormones.
• Inflammatory conditions begin somewhere
between 60-90 minutes.
• Illness and Injury
• Research indicates too much continuous
exercise can have a negative health
association. Heart attacks and marathons
• Note – all of the above can be associated with too much HIT
– inflammatory conditions begin between 20-40 min.

35. October 12 – 15, 2017
Improved Muscle & Joint Integrity
• Most individuals have joint
dysfunctions.
• Continuous exercise to physical
and mental fatigue attacks areas
of dysfunction.
• Strength sessions can improve
the integrity of joints and create
more stability.
• Training at higher but controlled
tempos with mindful technical
proficiency increases joint
stabilization.
• Weight training improves muscle
and joint resilience.
• Bring all the muscles to the party!

36. October 12 – 15, 2017
• Most of the research cited here is based on studies that
were 12-24 weeks long
• In follow-ups, with HIT there is a dramatic improvement
then a leveling off.
• There is some research comparing HIT and LIS where HIT
improves faster, levels off and at latter stages is surpassed
by LIS participants.
• Most of the remarkable research comes in deconditioned
individuals. Few studies with elite.
• With this in mind, individualization is necessary and finding
the right percentages to implement with each athlete is
important.
• Anything works with undertrained or deconditioned
individuals. It’s the highly trained and elite
Research Caveats

37. October 12 – 15, 2017
Marketing (convincing) Endurance Athletes
1. Workshop, clinic, class in “Core training” for Endurance
Athletes”; “Injury prevention” “Run Less/Run faster”
2. Workshop, clinic or class in another area of expertise.
(Acquire an area of expertise!!)
1. Swim or running technique
2. Track or cycling interval workouts
3. Swimming workouts
4. Cross training workouts – stair climbers, rowers etc.
5. “Off season” strength training
Workshop, clinic or class in Injury prevention
Cause they always get injured.

38. October 12 – 15, 2017
Transforming athletes - veterans
• Begin reorganizing training schedule a few weeks at a
time
– Swap out a session or two
• Encourage quality above all else.
• Avoid going long every weekend day and even every
weekend.
– Some just go long for the sake of going long.
• Transfer obsessive compulsions from mileage to data.
• Post- injury - more receptive.
• It’s all about getting faster with a better quality of life.

39. October 12 – 15, 2017
Transforming athletes - rookies
• Easier sell – no preconceived notions
• Find a starting point.
– Galloway’s Walk/Run/Walk programming.
• 20 to 60 minute sessions 4 or 5 times per week.
• It’s all about fitness and a better quality of life.
• HIT has been proven to be more effective that
LSD in improving cardiovascular and metabolic
systems.

40. October 12 – 15, 2017
Training programming
Goal and workout
modality Intensity
Workout duration Volume
Performance

41. October 12 – 15, 2017
Triple Energy System Training
Endurance 60 min or
longer
HIT - Tempo
30-90 minutes
HIT - sprint
30-60 min
Long controlled
breathing. <20 BrPM
Steady pace
HR that increases
slightly over the
course of the distance.
Muscle discomfort that
increases slightly over
the distance
All this pending goal of
session
Breathing rates increase
based on intensity
frequency and duration of
intervals. 20-40 BrPM.
Steady but intense pace
that challenges the body by
the middle of distance or
set.
Muscle discomfort that
increases significantly over
the course of the set.
Work > rest
Desperate “sprint”
breathing. > 30-40
+ BrPM.
Challenges body
from the first
effort.
Muscle discomfort
the entire interval.
Rest = or > work
Eliminates the first and fifth zones of training for simplicity.

42. October 12 – 15, 2017
Assessments before programming
• Thirty min. aerobic assessments w pace to HR ratio.
• Previous race performances
• 10RM for select strength exercises
• Resting or ambient heart rate.
• Heart Rate Variability –
• RPE
• Reactive tests.
– Tap test.
– Vertical jump or split jumps.
– Agility tests.
• Exercise Intensity Readiness Inventory.
• Selective ROMs

43. October 12 – 15, 2017
SUB-9 hour Elite Amateur Ironman
2.4 Swim 60 min
112 bike 25 mph
26.2 run < 7 min mile avg
Mon. Tues. Weds. Thurs Friday. Sat. Sun
Rest or
easy
swim.
60-90
min of
bike
intervals
60-70
min of
run
intervals
60-90
min of
bike
intervals
Easy bike
or swim
4-5 hours
of cycling
w family
90 min
run with
pick-up
intervals

44. October 12 – 15, 2017
12 hour Ironman
*One workout day on weekends. Workouts rotate in four week pattern. Week 1
Brick w long bike/short run. Week 2 Brick w short bike/long run 3. Long bike. 4.
long run.
Mon Tues Weds Thu Fri Sat or
Sun
Swim 30-60
min swim
30-60
min swim
Bike Cycling
intervals
during
strength
30-60
cycling
30 min at
lower than
30T
Rotating
program*
Run Stair
climb plus
treadmill
½ mile tire
pulls.
1 mile run
Stair
climber
+ tmill
Rotating
program*
Strength
etc.
Anterior
leg group
Posterior
leg group
Core
class
Yoga
class

45. October 12 – 15, 2017
Purple Patch etc.
• Purple Patch Coached by Matt Dixon, mostly 60-90
min. cycle indoors and train at high intensity
– Tyler Stewart – holds record of fastest bike at Ironman.
– Meredith Kessler – top female half and full Ironman
competitor.
• Only 10 outdoor rides of 4 hrs or more before Ironman.
• Matt Fitzgerald – “(High intensity training provides)
adequate endurance without doing so at the expense
of pure power and has minimal risk of burning out or
wasting time.”
• Andy Potts, top 5 US Ironman – rarely does long
rides. Mostly high tempo indoor rides.
• Bernard Legatt

46. October 12 – 15, 2017
Carmichael Century ride training
Mon Tues Weds Thur Fri Sat Sun
Rest day 75-90
min long
intervals
Rest
day
75-90 min
of short
intervals
Rest
day
75-90 of
moderate
intervals
75-90 min
Endurance
ride
A century lasts between 4 (25 mph) and 7 hours (< 15 mph)
Weekly training volume is between 5 and 6 hours
Time-Crunched Cyclist

47. October 12 – 15, 2017
Run Less; Run Faster
Mon Tues Weds Thur Fri Sat Sun
Cross
Training
40 to 60
min long
intervals
at 5K
pace or
faster
Cross
Trainin
g
40-60 min
of running
w 20-40 of
it faster
than 5K
Cross
Training
or rest
day
Cross
training
or rest
day
90-480 min
30 to 60
seconds
slower than
goal
marathon
Average time improvements of > 15 minutes. Boston
qualifiers.
Pierce, Murr and Moss
Run Less, Run Faster (2011)

48. October 12 – 15, 2017
The Thirty Minute Threshold test (30T)
• Warm-up 10 to 20 minutes with last 5 minutes or so near
30T goal pace.
• 30T - Start with a goal pace feeling like work but not all-out.
• At 10 min. pace feels like a good work session but doable.
• At 15 minutes pace feels like hard work but doable.
• At 20 min. questions and self doubt appear but manageable.
• At 25 minutes the effort is approaching an all out feeling.
• Last 5 minutes should feel like a sprint.
• Get peak HR and avg speed/wattage upon completion.
Short rest intervals are based off of the 30T.

49. October 12 – 15, 2017
Workout and interval variants
• Start with everything divided into 30-60 min work
blocks depending on ability and race goal.
• Start with a 4-6 day workout cycle depending on
goal.
• Start with workouts that can serve as assessments
of progress in 4 to 6 weeks.
• Build on this pattern with week by week
progressions.
• The goal is to get faster over distances.

50. October 12 – 15, 2017
Finding Interval Variants
• 30 minute Threshold test sets the effort.
• Endurance – 30-to 480 minutes at a specific pace with a
specific goal – race pace, recovery, mental health.
• Tempo – 20 min to 40 min faster than race pace – sometimes
faster than 30T
• Intervals – 1-8 minute intervals with rest intervals less than
work intervals most of the time. Fifty % or less.
• See Time Challenged Cyclist or Run Faster Run less for
other ideas and more detailed periodization schemes.

51. October 12 – 15, 2017
Workout and interval variants
• At present time, there is no research which
points to specific intensity/distance
extrapolation.
– Use previous race comparison for HR and rate.
• Compare with long weekend effort.
• 140 BPM/20 mph 80 mile ride ~ 160BPM/25 mph 25 mile
bike split
- Individual variance – Gaskil study of skiers

52. October 12 – 15, 2017
Strength training etc.
• Strength, core, flexibility and cardiovascular
interval training are the pillars of the fitness
training/strength and conditioning industry.
• And this fits neatly into the NASM system.
• Making NASM trainers uniquely qualified.
• Popular endurance media is beginning to
recognize strength/core etc as necessary
components to endurance success

53. October 12 – 15, 2017
Work Economy
• Strength produces more efficient work
economy.
– Improvements in elastic energy
– Stability
– Neuromuscular coordination
– Force production
– Flexible tensile strength

54. October 12 – 15, 2017
Spring force production
(journal of experimental biology)

55. October 12 – 15, 2017
Exercises -
Well rounded programming in off season.
• Full body and core – address weaknesses
Running –
• Emphasis on posterior lower body group.
• Foot/ankle complex
• Hip stabilization
• Suspension training

56. October 12 – 15, 2017
Primary running exercises
For strength and propulsion
1. Dead lifts and SL DLs
2. Hip Thrusts and SL HTs
3. Glute Ham raises and SL GHRs
4. Standing Calf raises and SL CRs
5. Bicep alternating hammer curls
6. Pullups – lats
7. Kettlebell swing
For stabilization
1. Lateral lunges
2. Knee and ankle bands.
3. Suspension trainers
1. Lateral core
4. Resistance bands
5. Balance implements for
ankle/foot complex
6. Carries in different foot
positions

57. October 12 – 15, 2017
Primary Cycling exercises
For strength and propulsion
1. Squats and SL squats
2. Step ups/step and tap.
3. Lunges.
4. Bent over rows. SASL BORs
5. Renegade rows
6. Calf raises and SL CRs
7. Kettlebell swing
For stabilization
1. Carries
2. Knee and ankle bands.
3. Suspension trainers
1. Lateral core
4. Resistance bands
5. Balance implements for
ankle/foot complex

58. October 12 – 15, 2017
Primary Swimming exercises
For strength and propulsion
1. Bench press and SA BPs
2. Pull-ups
3. Triceps ext and SA triceps
4. Bent over rows
5. Renegade rows
6. Renegade triceps
7. Squats
8. Kettlebell swing
9. Glute ham raise
10. Med ball throws
For stabilization
1. Overhead KB Carries
2. Med ball throws
3. Suspension trainers
1. Hand as driver of force
4. Resistance bands
5. Balance implements for
ankle/foot complex

59. October 12 – 15, 2017
Workout - running
Mini band laterals
Glute bridge
Single leg glute bridge
Calf raises
Band resistance pulls
Feet
Calves
Hamstrings
Glutes
Skips

60. October 12 – 15, 2017
Programming
1. Periodize a specific strength gaining phase of the
year. Usually late fall and winter pending primary
sport
2. Find 10Rep peak and emphasize maintaining of
peak.
3. Create workouts which mix in strength training
circuits with a HI interval at end of each circuit –
strength to endurances transfer?
4. Create circuits which can be done in 15-30 minutes
if in-season anxiety creeps in.

61. October 12 – 15, 2017
Do workout combinations
• Bike to run – A triathlon run is
completely different from a lone run.
• Weights before run-bike-swim-row-ski
interval sessions
• Swim to bike
• Anything to myofacial release/flexibility
sessions.
• Always practice technique drills.

62. October 12 – 15, 2017
Stress/recovery cycle
Two to three month periodization cycle throughout the year with 2 to 3
week HIT blocks heading to the top of the curve then 1 week recovery.
At the end of the training period – 4 to 6 weeks low intensity.

63. October 12 – 15, 2017
Technique training sessions
• Running - POS, CHI, Natural running and sprint
technique drills.
• Walk/Run/Walk – Galloway
• Swimming - Total Immersion – Laughlin
– Bill Boomer concepts
• Cycling - Cadence mechanics – Carmichael.
• Fatigue and training to technical failure.
– Post weight training circuit.
– Only financial reward or saving a life is worth
working beyond technical failure.
• Fits in well with low intensity weeks.

64. October 12 – 15, 2017
• Most high intensity research is conducted on
bicycles. Efforts up to 170% VO2 max.
• Personal concern that runners especially
amateur runners should not do this.
• Running injuries occur at start and
deceleration of a sprint.
• Controlled sprint technique on soft surface.
– Increase speed gradually to a technically
correct sprint that feels strong and controlled.
Caveat – running intervals

65. October 12 – 15, 2017
Gunnarson - 2012
• 18 recreational runners – Interval group and
control group. 7 weeks.
• Interval group reduced volume by 54% while
control maintained.
• 3 to 5 rounds of a 5 min set consisting of 30 sec
of running at 30%, 20 sec at 60% and 10 sec at
90%. (Fast twitch field athletes)
• Interval group improved VO2 max 4% and 1500
meter and 5000 meter times 21 and 48 seconds
respectively over controls.

66. October 12 – 15, 2017
Recovery By Perception
• Training by feel – Fitzgerald
– Rhythm and elasticity if you feel good.
• Central Governor Theory – Noakes
– Brain generated sensations of fatigue place a
moveable limit on performance.
• When in doubt rest. This may be the recovery
week.
• Rest is an investment in the future.
• VO2max’s vary

67. October 12 – 15, 2017
Assessments During Training
• Thirty min. aerobic assessments w pace to HR ratio.
• Previous race performances
• 10RM for select strength exercises
• Resting or ambient heart rate.
• Heart Rate Variability –
• RPE
• Reactive tests.
– Tap test.
– Vertical jump or split jumps.
– Agility tests.
• Exercise Intensity Readiness Inventory.
• Selective ROMs.
• Aches and pains.
• This is supposed to be fun and good for you.

68. October 12 – 15, 2017
Recovery Patterns from intensities –
Carmichael 2012, Magness, 2014
Approximate time needed to fully recover in order to repeat similar
performances. Relative to stage of training

69. October 12 – 15, 2017
What about overtraining?
• Just like LSD to excess, there is a danger of
overtraining in HIT but my guess is the risk is no
greater for either.
• LSD are usually in group sessions and end up
becoming competitive events which foment
overtraining.
• Just like LSD, it is critical to monitor vital signs
before increasing intensity levels.
• Moderate increases in intensity and duration

70. October 12 – 15, 2017
Overreaching
Stage 1: Functional Overtraining
• Fine line between optimal preparedness and the beginning of
overtraining
• May include a seemingly minor plateau or slight regression in
training performance most easily observed when measuring heart
rate vs. pace on a 30 min. max aerobic effort.
• Sometimes accompanied by a sudden or dramatic improvement in
competitive performance.
– may be due to an abnormal overactive sympathetic nervous
system.
– Followed by a physical injury which may mark the start of the
second stage of overtraining.
(Maffetone 2007)

71. October 12 – 15, 2017
Overtraining
Stage 2: Systemic Overtraining
• As overtraining progresses, imbalance between
aerobic and anaerobic worsens.
• the sympathetic part of the nervous system
becomes overactive resulting in the classic sign
of an increased resting heart rate and
decreasing Heart Rate Variability.

72. October 12 – 15, 2017
Overtraining part 2
Stage 2: Systemic Overtraining
• Common in athletes training speed and power to excess,
train too often AND have contributing inflammatory
lifestyle stressors.
– Poor sleep and nutrition patterns
– Mental and emotional stressors (work, financial,
relationships)
– Joint issues (Maffetone 2007)

73. October 12 – 15, 2017
Training….Over
• Serious hormonal, neurological and mechanical
imbalances and adrenal dysfunction and aerobic
deficiencies.
• Illness or injury to overtaxed joints
(Maffetone 2007)

74. October 12 – 15, 2017
Inflammation management
• Sleep.
• Anti-inflammatory foods.
• Workout recovery nutrition
• Joint alignment and flexibility techniques.
• Emotional and mental stress management
techniques.
• Workout intensity – 20-30 min of HIT or <
60 – 90 min of ET.

75. October 12 – 15, 2017
Exercise Intensity Readiness
Inventory (EIRI
• Are you sleeping 7-9 hours per day
• Are you eating a diet rich in anti-inflammatory
foods
• Are your joints pain free at rest and activities.
• Do you generally feel relaxed and energetic.
• Has your exercise load remained constant for
the past 2-4 weeks.
• Do you feel like your body is handling the
current load well and can increase intensity
• Are you allergy or illness free.

76. October 12 – 15, 2017
EIRI, cont.
• Are you relationships at home positive
• Do you have a generally positive self image.
• Are your relationships at work positive
• Do you enjoy most aspects of your work, home duties
and repsonsibilities
• Has your employment and/or domestic workload
remained constant for the last six weeks.
• Have you had minimal life changes for the past three
to six months
• Has your resting or ambient pulse been consistent for
two to four weeks.
• If you are under 40 put 1, between 40-50 put 2 and
over 60 – 3.

77. October 12 – 15, 2017
• Run Less: Run Faster – Pierce, Murr and Moss
• Time Challenged Cyclist – Carmichael and Rutberg
• Hybrid Athlete – Viada
• Unbreakable Runner – MacKenzie
• Science of Running – Magness
• Running Science - Anderson
Web and FB
the pre-hab guys
Speedendurance
Training peaks
Runnersworld.com (Alex Hutchinson –sweatscience)
Carmichael Training systems
Christopher Johnson
Resources

78. October 12 – 15, 2017
Utilizing High Effort Modalities to
Enhance Endurance Performance
Charlie Hoolihan
EMAIL:Charlie@thepac.com
WEBSITE: www.thepac.com
PHONE: 985-966-9594 (text)
Facebook, Slideshare and Instagram

79. October 12 – 15, 2017
• Astorino, T.A., & Schubert, M.M. 2014. Individual responses to completion of short-term and chronic
interval training: a retrospective study. <I>PLoS ONE, 9<I> (5), e97638.
• Bouchard, Claude. "Exercise Genomics—a Paradigm Shift Is Needed: A Commentary: Table 1." British
Journal of Sports Medicine Br J Sports Med 49.23 (2015): 1492-496. Web.
• Burgomaster, K.A., et al. 2005. Six sessions of sprint interval training increases muscle oxidative
potential and cycle endurance capacity in humans. <I>Journal of Applied Physiology, 98<I> (6), 1985-
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