February 14, 2024 • 15 mins
Is your endurance training really pushing you towards peak performance or just pushing you towards a plateau? Prepare to have your training beliefs tested as I, Ben Tilus, cut through the noise surrounding long slow distance (LSD) running. This episode isn't just another running commentary; it's a deep dive into why the one-size-fits-all approach to distance running might be derailing your athletic progress. As the XLR8 Head Performance Coach, I'm here to shake up the status quo by revealing how LSD could actually inhibit VO2 max improvements for certain athletes. We'll unpack the mysteries of muscle fiber composition, energy metabolism, and training periodization to help you discern whether LSD is your ally in the race for endurance or just a deceptive mirage on the marathon route to success.
This session isn't just for the marathoners; sprinters and middle-distance runners also stand to gain or lose from the LSD debate. The episode moves beyond the track, examining the cultural phenomenon of high mileage as a digital badge of honor and its potential pitfalls. I'll steer you away from the pitfalls of training for applause and guide you towards training for applause-worthy performances. Whether you're lacing up for a competitive season or building a base in the off-season, this podcast is your personal pacer, setting the tempo for an individualized training regimen fortified by professional insights, like those gleaned from bloodwork. Strap on your headphones and let's break away from the pack together. Subscribe and follow to ensure you never miss a step towards smarter training and superior performance.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Intro Voiceover (00:09):
Hey everybody, you are listening to the XLR8
Performance Lab podcast hostedXLR8 Head Head Performance Coach
, Ben Tilus.
You are about to hearstrategies that have helped
produce many elite middledistance and distance runners
over the last 15 years.
He shares why running successdoesn't have to be hard.
You just have to know a few keytools, from workout strategies
(00:30):
to important info on sleep andnutrition.
You are guaranteed to learnsomething that will help you in
your running journey.
Be prepared to get faster,stronger and better in your
racing and training.
So, as always, sit back, buckleup, enjoy the ride.
Here we go.
Ben Tilus (00:51):
Hey everybody, welcome back to the XLR8
Performance Lab podcast.
I'm your host, Ben Tilus.
It's great to be back on thepodcast here and getting a
chance to talk with all of youas we head towards the start of
the school track and fieldseason.
It's been a barn burner of anindoor season, both here in the
Midwest and around the country,from athletes from the East
(01:15):
Coast, west Coast and even righthere in Central Iowa.
There have been some amazingperformances and I cannot wait
to see what happens as weventure into the next few months
, with everything starting uphere in the Midwest here over
the next few weeks.
So before we dive into theseason, I wanted to start a new
(01:36):
series where we talk aboutdifferent things in training
that may or may not be valuableto different coaches, different
athletes.
Some of these might applydirectly to your situation, some
might not apply at all, but youknow what they're all kind of
cool to learn about and ifyou're the type of athlete
parent coach that loves to hearsomething maybe defined in a way
that you haven't heard itbefore or broken down in a
(01:57):
unique way, this is the place tobe.
We're going to start off withone that has been widely debated
, and that is long slow distancerunning for improving VO2 max,
and I'm going to give you fivereasons why that might be dumb.
Today that might hit some ofyou in a funny way, and already
(02:18):
I can feel some of you headingto your social media accounts or
into our comment section andtyping away like crazy why maybe
long slow distance runningisn't dumb, but maybe why I'm
dumb.
Feel free, go for it, totallyget it.
But before you do that, I wantto share those thoughts and then
I'm also going to share somereasons why.
Of course it has value to a lotof applications that we have
(02:43):
across our sport, but some ofthe reasons why it might be dumb
.
We're going to start withnumber one.
One of the main reasons thatimplementing too much long slow
distance running during yourseason is that you might be
doing it at the wrong time ofyear.
So might not be dumb all thetime, but there might be a time
(03:05):
of the season when it is dumb.
If you're periodizing yourseason in such a way that you're
trying to hit big performancesat certain times of the year,
one of the very first times ofthe year that you want to start
to decline that long slowdistance running is as you start
to get into more of thespecific phase of preparation
(03:25):
for the season.
Why is that?
Well, we know that all work isVO2 work.
All right, whether you're goingslow or fast.
The faster you go, the more youare going to raise your VO2 in
that same amount of time.
But obviously we're going to belimited at the volume of that
faster work that you can do.
So as you head into the seasonand maybe you're an 800 runner
(03:46):
and you start to do more intenseinterval work, you can't also
do massive amounts of long slowwork.
One, you're going to becounteracting the very gains
you're trying to make with theanaerobic system.
And two, you may be in aposition where you're also just
it's from a standpoint ofrecovery your body just is not
(04:06):
going to be able to do both atthe same level.
There's only so much your bodycan do and still make positive
adaptations, all right.
So one may be the time of theyear.
It's just dumb to do long slowdistance training during that
time in your training block.
Number two you might be anathlete that does not respond
well to long slow distancetraining.
(04:27):
All right, that's going to comedown to fiber type more than
anything how your body utilizesenergy, the way you metabolize
energy to help you do the job.
People with a large amount offast twitch fibers very
explosive fibers even if theywere to try to train for a 5k
long slow distance runninganything below threshold is
(04:49):
going to be a vast majority ofthat is going to be using only
slow twitch fibers to do thework and we're not able to.
It's going to be a lot of fatutilization and things that are
used more when our body istrying to again use those slow
twitch fibers to help us movemore aerobically.
But if their fibers are mainlyfast twitch or a high proportion
(05:10):
of fast twitch and you don't doenough of the work that
utilizes those fibers and helpsdevelop them in a way that they
are used to grow, you're notgoing to see any stimulus.
So you can't just take a 800runner, who maybe is more
inclined to be a 248 type ofrunner, and just say, hey, we've
got to add more mileage, we gotto just get this kid out
(05:31):
plodding along just to raisetheir aerobic system.
It's not going to work for them.
That's an area that you guysmay see, that where it is Now an
area where that might work andit wouldn't be dumb.
Before all of you again go tothe comments, is there a lot of
type of athletes maybe they'rean 800 runner that runs the mile
and two mile and they have ahigher preponderance of slow
(05:53):
twitch fibers.
And those slow twitch fibers dothrive more on aerobic based
training.
And so if you're looking atthat type of training, it may be
really valuable for thatathlete to have different types
of aerobic work in there, whichwould include maybe some longer,
more relaxed recovery oraerobic based type of runs, so
that those slow twitch fibersare getting a great amount of
(06:14):
work, they're fatiguing andthey're coming back stronger.
So for an athlete like that,during certain phases of their
training, if they're more slow,twitch, inclined, a lot of that
longer, slower running mayindeed be valuable.
But if you're more of anexplosive based runner and you
know that you're more of that,you could drop down to the 4x4
or 200.
Too much long slow running isgoing to not even work the fiber
(06:37):
types that you need to completethe event.
The next thing is the type ofevent itself.
Alright, there may be peoplewho are inclined, you know, for
the 400 or something, to stillhave athletes run a lot of
longer, slower miles, but thereality with that is that
they're the main thing forevents of minute and shorter is
going to come down to top endspeed, which is mainly, you know
(07:01):
, influenced by ground force,your reaction time off the
ground, your rebound speed, yourbody's ability to store and
utilize fast, fast, fast energy,you know, through the Achilles
and the calf and a good groundresponse, just overall muscular
strength and stiffness, thingslike that, mechanics and whatnot
.
There is metabolic, there aremetabolic ways that it can be
(07:25):
helped and there is definitely aVO2 component, but not through
long, slow running.
What's going to happen isyou're going to lose all that
mechanical efficiency and powerand you're going to develop
habits of longer ground contacttime and so on, and it's going
to those maybe slightimprovements of VO2 that might
be able to help them metabolizeenergy better are going to be
(07:45):
offset by significant degradingin the ability for the body to
get on and off the ground with alot of force quickly.
So that may be another timethat that is done, all right.
The fourth time where that isdone is maybe you only have a
couple months to prepare for anevent.
Okay, long slow training is suchthat it takes a very, very long
(08:12):
amount of time for it to reallycreate adaptations in the body.
You may see some quite a bit atfirst with new developing
runners, but as you progress andeventually there's not a new
stimulus and you're simply justgoing longer and slower all the
time.
It takes a very long amount oftime, and so why is that?
You're actually changing thesize of the heart and the
(08:33):
ability for the cardiovascularsystem to be more pliable.
That's deep down structuralchange, not economical or more
facilitative change.
That we would see with thingslike stroke volume in the heart,
where just the simple maybe thepathways become faster and
we've got changes that createmore power in a short amount of
(08:54):
time, like we might see withshorter interval type of VO2
training, tabata training, hiittraining, etc.
But if you're somebody that's so, maybe it's you haven't trained
a lick and here we are comingup on February or March.
If you just decide, hey, I gotto get fit, so I got to do a lot
of long slow running, you'regoing to get fit a little bit
(09:16):
right away.
From the standpoint of prettymuch anything will start to help
your fitness If you're comingoff of not really doing much
work at all.
But the reality is, if allyou're trying to do is is, once
a year, getting shaped for an800 meter run or a mile run, and
then you're going to go rightback for the next nine months
and other sports and thingswhere you're not building a
(09:36):
consistent aerobic development,then there really isn't a huge
reason to be doing a lot of thatlonger, slower running.
That running is going toaccumulate over a long period of
time.
That begins to like, like Imentioned, slowly actually make
structural changes to thecardiovascular system.
That will be very, veryvaluable for those of you that
(09:58):
train a long time.
So there's the opposite, when itmight not be done.
Might be if you are somebodythat's training year round and
you're somebody that's lookingto maybe expand your career out
over several seasons, multipleyears, multiple decades, even
that long, slow approach andaccumulating miles in that range
will have an impact on overallstructure, mitochondria,
(10:22):
capillary beds and so on.
Okay, so that's something tokeep in mind.
But if you're just having maybea six to 10 week season where
you've just got a small windowto get fit, you know, don't be
afraid of throwing some of it inthere, but it better not be the
only thing you're doing,because it has just takes way
too long for that to really makea big impact on your overall
performance levels.
(10:42):
You'd be better off attackinghit training.
There's been some studies on,like the Tabata type of workouts
or hit training, you know,shorter intervals, maybe even
100 to 200 meter intervals withpretty short recoveries that
have dramatically improved VO2max in a much shorter amount of
time.
Those, though, on the otherhand, are only changing
(11:05):
economical changes.
They're not really structurallychanging, so when you go away
from them, those gains willdisappear pretty quickly as well
.
As opposed to the structuralchange, gains can keep you
pretty fit for a long period oftime.
All right, so those are four ofthe keys to what it might be,
why it might be dumb to focus onlong, slow distance running,
(11:27):
and the last one simply is whyit might be dumb is that some of
you may purely be doing thisjust to show off to your friends
on Strava.
You might just be trying to getmore mileage than other people
in your training group, or justother people you plan to be
racing.
You're just trying tointimidate them, or just try to
use it as a means to pumpyourself up.
If that's the only reasonyou're doing it, you might be
(11:49):
missing out on other trainingstimulus that don't require as
much volume but could have anequally positive impact on your
overall performance level,simply because the biggest thing
that you're worried about inshowing people is that final
mileage number that day or thatweek, rather than being able to
find ways to show If you reallywant to show that to people.
(12:11):
Sometimes it's not as easy forthem to dive into the inner
workings of the workout to seewhere you got better.
So we use mileage as a quickcheat code to say how hard we're
working.
So don't use long slow distanceas a cheat code just to tell
people you're working hard.
All right, yes, it's a lot ofwork.
It takes a long time, highamount of volume, but that'd be
(12:32):
a dumb reason for you to focuson it.
If you actually have somereasons, like we talked about,
the body is more inclined tobenefit from slow twitch
training or slow twitch fibers,so the long slow training will
help it.
If it's the right time of yearwhere maybe it's early enough in
the off season we're buildingthat large base and movement
economy isn't as importantthat's another time to use it.
(12:54):
Longer events is when that'sgoing to be important.
So those are the types of thingswhere, as you're looking at it,
you've got to really realizethat there really are some dumb
times to train just purely longand slow.
But for those of you that aremore in that camp on that long,
slow training trust me, I use itall the time with athletes as
(13:14):
well Just depends on the type ofathlete and honestly, you never
really know till we see them inthe facility where we're able
to take blood and figure outokay, is this the type of
athlete that would benefit frommore of the slow, twitch type of
training, fast switch type oftraining and so on.
Again, it's really onlyabundantly obvious if you get in
and you get a blood draw.
Obviously it's one of thosethings that we're able to do at
(13:37):
XLR8, at our lab, and you know,would love to have you come in
if this is something thatinterests you and you want to
make sure you're getting theright types of training at the
right time and you're not doingthings that are dumb at the
wrong time of year, right whenyou know you need to be
performing at the highest level.
So there you have it.
Hopefully that gives you somereasons why certain types of
(13:57):
training might not make the mostsense at certain times, but
everything has its place at theright time.
So don't go running off tellingeverybody that we just said
it's always dumb.
So listen to the podcast, getall the full information and
make sure you know when to useit, how to use it and the best
ways for you to benefit from it.
In our next podcast, we're goingto talk about five reasons why
(14:20):
the anaerobic focusing onanaerobic and high intensity
intervals is dumb.
So we're going to kind of flipthe scales a little bit and look
at why reasons why that mightnot be beneficial for you as
well.
So we're just hitting allangles of it and giving you a
chance to maybe get drawn in andhear what we have to say, and
hopefully, by doing so, you findsomething that is valuable to
(14:43):
you as an athlete and you cantake it back and have great
performances.
All right, so that's everythingwe've got for today's podcast.
Thank you so much for tuning in.
Really appreciate it every timeyou listen to us.
One of the things, though, thathelps us out a ton is if you can
subscribe to that podcast.
Just do it right now.
Hit the subscribe button.
If you're on a social accountor you can get to one really
(15:05):
fast, follow us.
Subscribe like hit every timeyou have a chance to hit one of
those.
It gives us the opportunity toreach more and more athletes to
improve what they do, as well aspop up on your feed, where
you're looking for more contentevery time that we produce
something.
So make sure you're doing thatand can't wait to see you guys
(15:25):
in one of these future podcastsand stay tuned for all kinds of
new content coming out here in2024.
All right, take care everybody.
Hey everybody, you are listening to the XLR8
Performance Lab podcast hostedXLR8 Head Head Performance Coach
, Ben Tilus.
You are about to hearstrategies that have helped
produce many elite middledistance and distance runners
over the last 15 years.
He shares why running successdoesn't have to be hard.
You just have to know a few keytools, from workout strategies
(00:30):
to important info on sleep andnutrition.
You are guaranteed to learnsomething that will help you in
your running journey.
Be prepared to get faster,stronger and better in your
racing and training.
So, as always, sit back, buckleup, enjoy the ride.
Here we go.
Ben Tilus (00:51):
Hey everybody, welcome back to the XLR8
Performance Lab podcast.
I'm your host, Ben Tilus.
It's great to be back on thepodcast here and getting a
chance to talk with all of youas we head towards the start of
the school track and fieldseason.
It's been a barn burner of anindoor season, both here in the
Midwest and around the country,from athletes from the East
(01:15):
Coast, west Coast and even righthere in Central Iowa.
There have been some amazingperformances and I cannot wait
to see what happens as weventure into the next few months
, with everything starting uphere in the Midwest here over
the next few weeks.
So before we dive into theseason, I wanted to start a new
(01:36):
series where we talk aboutdifferent things in training
that may or may not be valuableto different coaches, different
athletes.
Some of these might applydirectly to your situation, some
might not apply at all, but youknow what they're all kind of
cool to learn about and ifyou're the type of athlete
parent coach that loves to hearsomething maybe defined in a way
that you haven't heard itbefore or broken down in a
(01:57):
unique way, this is the place tobe.
We're going to start off withone that has been widely debated
, and that is long slow distancerunning for improving VO2 max,
and I'm going to give you fivereasons why that might be dumb.
Today that might hit some ofyou in a funny way, and already
(02:18):
I can feel some of you headingto your social media accounts or
into our comment section andtyping away like crazy why maybe
long slow distance runningisn't dumb, but maybe why I'm
dumb.
Feel free, go for it, totallyget it.
But before you do that, I wantto share those thoughts and then
I'm also going to share somereasons why.
Of course it has value to a lotof applications that we have
(02:43):
across our sport, but some ofthe reasons why it might be dumb
.
We're going to start withnumber one.
One of the main reasons thatimplementing too much long slow
distance running during yourseason is that you might be
doing it at the wrong time ofyear.
So might not be dumb all thetime, but there might be a time
(03:05):
of the season when it is dumb.
If you're periodizing yourseason in such a way that you're
trying to hit big performancesat certain times of the year,
one of the very first times ofthe year that you want to start
to decline that long slowdistance running is as you start
to get into more of thespecific phase of preparation
(03:25):
for the season.
Why is that?
Well, we know that all work isVO2 work.
All right, whether you're goingslow or fast.
The faster you go, the more youare going to raise your VO2 in
that same amount of time.
But obviously we're going to belimited at the volume of that
faster work that you can do.
So as you head into the seasonand maybe you're an 800 runner
(03:46):
and you start to do more intenseinterval work, you can't also
do massive amounts of long slowwork.
One, you're going to becounteracting the very gains
you're trying to make with theanaerobic system.
And two, you may be in aposition where you're also just
it's from a standpoint ofrecovery your body just is not
(04:06):
going to be able to do both atthe same level.
There's only so much your bodycan do and still make positive
adaptations, all right.
So one may be the time of theyear.
It's just dumb to do long slowdistance training during that
time in your training block.
Number two you might be anathlete that does not respond
well to long slow distancetraining.
(04:27):
All right, that's going to comedown to fiber type more than
anything how your body utilizesenergy, the way you metabolize
energy to help you do the job.
People with a large amount offast twitch fibers very
explosive fibers even if theywere to try to train for a 5k
long slow distance runninganything below threshold is
(04:49):
going to be a vast majority ofthat is going to be using only
slow twitch fibers to do thework and we're not able to.
It's going to be a lot of fatutilization and things that are
used more when our body istrying to again use those slow
twitch fibers to help us movemore aerobically.
But if their fibers are mainlyfast twitch or a high proportion
(05:10):
of fast twitch and you don't doenough of the work that
utilizes those fibers and helpsdevelop them in a way that they
are used to grow, you're notgoing to see any stimulus.
So you can't just take a 800runner, who maybe is more
inclined to be a 248 type ofrunner, and just say, hey, we've
got to add more mileage, we gotto just get this kid out
(05:31):
plodding along just to raisetheir aerobic system.
It's not going to work for them.
That's an area that you guysmay see, that where it is Now an
area where that might work andit wouldn't be dumb.
Before all of you again go tothe comments, is there a lot of
type of athletes maybe they'rean 800 runner that runs the mile
and two mile and they have ahigher preponderance of slow
(05:53):
twitch fibers.
And those slow twitch fibers dothrive more on aerobic based
training.
And so if you're looking atthat type of training, it may be
really valuable for thatathlete to have different types
of aerobic work in there, whichwould include maybe some longer,
more relaxed recovery oraerobic based type of runs, so
that those slow twitch fibersare getting a great amount of
(06:14):
work, they're fatiguing andthey're coming back stronger.
So for an athlete like that,during certain phases of their
training, if they're more slow,twitch, inclined, a lot of that
longer, slower running mayindeed be valuable.
But if you're more of anexplosive based runner and you
know that you're more of that,you could drop down to the 4x4
or 200.
Too much long slow running isgoing to not even work the fiber
(06:37):
types that you need to completethe event.
The next thing is the type ofevent itself.
Alright, there may be peoplewho are inclined, you know, for
the 400 or something, to stillhave athletes run a lot of
longer, slower miles, but thereality with that is that
they're the main thing forevents of minute and shorter is
going to come down to top endspeed, which is mainly, you know
(07:01):
, influenced by ground force,your reaction time off the
ground, your rebound speed, yourbody's ability to store and
utilize fast, fast, fast energy,you know, through the Achilles
and the calf and a good groundresponse, just overall muscular
strength and stiffness, thingslike that, mechanics and whatnot
.
There is metabolic, there aremetabolic ways that it can be
(07:25):
helped and there is definitely aVO2 component, but not through
long, slow running.
What's going to happen isyou're going to lose all that
mechanical efficiency and powerand you're going to develop
habits of longer ground contacttime and so on, and it's going
to those maybe slightimprovements of VO2 that might
be able to help them metabolizeenergy better are going to be
(07:45):
offset by significant degradingin the ability for the body to
get on and off the ground with alot of force quickly.
So that may be another timethat that is done, all right.
The fourth time where that isdone is maybe you only have a
couple months to prepare for anevent.
Okay, long slow training is suchthat it takes a very, very long
(08:12):
amount of time for it to reallycreate adaptations in the body.
You may see some quite a bit atfirst with new developing
runners, but as you progress andeventually there's not a new
stimulus and you're simply justgoing longer and slower all the
time.
It takes a very long amount oftime, and so why is that?
You're actually changing thesize of the heart and the
(08:33):
ability for the cardiovascularsystem to be more pliable.
That's deep down structuralchange, not economical or more
facilitative change.
That we would see with thingslike stroke volume in the heart,
where just the simple maybe thepathways become faster and
we've got changes that createmore power in a short amount of
(08:54):
time, like we might see withshorter interval type of VO2
training, tabata training, hiittraining, etc.
But if you're somebody that's so, maybe it's you haven't trained
a lick and here we are comingup on February or March.
If you just decide, hey, I gotto get fit, so I got to do a lot
of long slow running, you'regoing to get fit a little bit
(09:16):
right away.
From the standpoint of prettymuch anything will start to help
your fitness If you're comingoff of not really doing much
work at all.
But the reality is, if allyou're trying to do is is, once
a year, getting shaped for an800 meter run or a mile run, and
then you're going to go rightback for the next nine months
and other sports and thingswhere you're not building a
(09:36):
consistent aerobic development,then there really isn't a huge
reason to be doing a lot of thatlonger, slower running.
That running is going toaccumulate over a long period of
time.
That begins to like, like Imentioned, slowly actually make
structural changes to thecardiovascular system.
That will be very, veryvaluable for those of you that
(09:58):
train a long time.
So there's the opposite, when itmight not be done.
Might be if you are somebodythat's training year round and
you're somebody that's lookingto maybe expand your career out
over several seasons, multipleyears, multiple decades, even
that long, slow approach andaccumulating miles in that range
will have an impact on overallstructure, mitochondria,
(10:22):
capillary beds and so on.
Okay, so that's something tokeep in mind.
But if you're just having maybea six to 10 week season where
you've just got a small windowto get fit, you know, don't be
afraid of throwing some of it inthere, but it better not be the
only thing you're doing,because it has just takes way
too long for that to really makea big impact on your overall
performance levels.
(10:42):
You'd be better off attackinghit training.
There's been some studies on,like the Tabata type of workouts
or hit training, you know,shorter intervals, maybe even
100 to 200 meter intervals withpretty short recoveries that
have dramatically improved VO2max in a much shorter amount of
time.
Those, though, on the otherhand, are only changing
(11:05):
economical changes.
They're not really structurallychanging, so when you go away
from them, those gains willdisappear pretty quickly as well
.
As opposed to the structuralchange, gains can keep you
pretty fit for a long period oftime.
All right, so those are four ofthe keys to what it might be,
why it might be dumb to focus onlong, slow distance running,
(11:27):
and the last one simply is whyit might be dumb is that some of
you may purely be doing thisjust to show off to your friends
on Strava.
You might just be trying to getmore mileage than other people
in your training group, or justother people you plan to be
racing.
You're just trying tointimidate them, or just try to
use it as a means to pumpyourself up.
If that's the only reasonyou're doing it, you might be
(11:49):
missing out on other trainingstimulus that don't require as
much volume but could have anequally positive impact on your
overall performance level,simply because the biggest thing
that you're worried about inshowing people is that final
mileage number that day or thatweek, rather than being able to
find ways to show If you reallywant to show that to people.
(12:11):
Sometimes it's not as easy forthem to dive into the inner
workings of the workout to seewhere you got better.
So we use mileage as a quickcheat code to say how hard we're
working.
So don't use long slow distanceas a cheat code just to tell
people you're working hard.
All right, yes, it's a lot ofwork.
It takes a long time, highamount of volume, but that'd be
(12:32):
a dumb reason for you to focuson it.
If you actually have somereasons, like we talked about,
the body is more inclined tobenefit from slow twitch
training or slow twitch fibers,so the long slow training will
help it.
If it's the right time of yearwhere maybe it's early enough in
the off season we're buildingthat large base and movement
economy isn't as importantthat's another time to use it.
(12:54):
Longer events is when that'sgoing to be important.
So those are the types of thingswhere, as you're looking at it,
you've got to really realizethat there really are some dumb
times to train just purely longand slow.
But for those of you that aremore in that camp on that long,
slow training trust me, I use itall the time with athletes as
(13:14):
well Just depends on the type ofathlete and honestly, you never
really know till we see them inthe facility where we're able
to take blood and figure outokay, is this the type of
athlete that would benefit frommore of the slow, twitch type of
training, fast switch type oftraining and so on.
Again, it's really onlyabundantly obvious if you get in
and you get a blood draw.
Obviously it's one of thosethings that we're able to do at
(13:37):
XLR8, at our lab, and you know,would love to have you come in
if this is something thatinterests you and you want to
make sure you're getting theright types of training at the
right time and you're not doingthings that are dumb at the
wrong time of year, right whenyou know you need to be
performing at the highest level.
So there you have it.
Hopefully that gives you somereasons why certain types of
(13:57):
training might not make the mostsense at certain times, but
everything has its place at theright time.
So don't go running off tellingeverybody that we just said
it's always dumb.
So listen to the podcast, getall the full information and
make sure you know when to useit, how to use it and the best
ways for you to benefit from it.
In our next podcast, we're goingto talk about five reasons why
(14:20):
the anaerobic focusing onanaerobic and high intensity
intervals is dumb.
So we're going to kind of flipthe scales a little bit and look
at why reasons why that mightnot be beneficial for you as
well.
So we're just hitting allangles of it and giving you a
chance to maybe get drawn in andhear what we have to say, and
hopefully, by doing so, you findsomething that is valuable to
(14:43):
you as an athlete and you cantake it back and have great
performances.
All right, so that's everythingwe've got for today's podcast.
Thank you so much for tuning in.
Really appreciate it every timeyou listen to us.
One of the things, though, thathelps us out a ton is if you can
subscribe to that podcast.
Just do it right now.
Hit the subscribe button.
If you're on a social accountor you can get to one really
(15:05):
fast, follow us.
Subscribe like hit every timeyou have a chance to hit one of
those.
It gives us the opportunity toreach more and more athletes to
improve what they do, as well aspop up on your feed, where
you're looking for more contentevery time that we produce
something.
So make sure you're doing thatand can't wait to see you guys
(15:25):
in one of these future podcastsand stay tuned for all kinds of
new content coming out here in2024.
All right, take care everybody.
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