Cardio How, Why, and When to change your program.

What type of cardio you do use? More importantly, Do you change the intensity, duration and method of cardio?

 I use a weekly and monthly cardio program that is designed to give me a specific performance based result. I combine a periodized program with instinct based training that varies on how I feel that day as well as my overall progression towards my final goals.

 The science behind cardio training and best type of heart rate and effort based training is constantly changing. Let's take a look at a traditional cardio program.

You may have used or at least heard of periodized training. Periodized training involves focusing on one specific energy system at a time. First a foundation period to build endurance followed by some speed training in the next phase. Finally you get to specialized training closer to your goal event, high intensity sprints. This is much like a bodybuilding or strength training program. You go heavy first to build strength, start working on size, then finish working higher reps to tone and polish.

These types of programs have been very popular for decades. I have always had a problem with being able to stick to the foundation period personally. The foundation period involves long efforts of slow cardio training in which a heart rate ceiling is given. For example, my foundation workouts would be something like this: Running 4-5 miles at max HR of 150, aprox. 9:00/mile pace. Cycling 45-60 minutes max HR of 140 or aprox 15-18 miles in distance. Every week the distance and or time builds. The efforts remain the same. This is where I fall off the wagon. It's so boring and too slow. Not to mention that I only have about 2 months of off season in which I usually reduce the amount of cardio to recover from a long hard year of training.

 I employ a small foundation period (lower volume) in the off season combined with sprints and intervals to keep me challenged and from losing fitness and getting bored. If I get bored, my consistency drops off the charts, then what have I accomplished?

 As my season approaches, its all about speedwork and power. This is where the fun starts for me. I'm super motivated to start winning again and work off my winter weight. I feel if I'm just running long slow runs I won't be ready for my first race and the intensity as well. This method may not work for everyone. It has worked for very well for me. I have remained undefeated in my class since August 2008.

 My mini cycles allow me to build a foundation, keep my fitness, and improve my speed from month to month, and year to year. Instead of just doing cardio and watching the clock or your heart rate, boring...zzzzzz.. Focus on a goal: building your energy systems. My approach is relative to your current conditioning level. If you are shooting for your first 5K run, your goal needs to be finishing and establishing some confidence as well as a time to gauge your current fitness by. I do about 10 races per year and I know where I need to improve so increasing my Vo2 max and improving my Lactate Threshold are my main goals. I know I can go out and put in the mileage with no problems. Now I focus on maintaining power intervals so racing at a faster pace becomes easier and improving my bodies efficiency to store and use energy. 

 By focusing on improving your performance and results, your cardio can actually become something you like to do instead of going though the motions for a preset amount of time.

Stay Fast my friends.

 What do you think??