Episode 3: The Female Athlete

This episode focuses on the female athlete. Coach Katie provides an overview on aspects of female physiology, health, and wellness that impact how she trains and coaches across life stages, including: the young female athlete, puberty, and relative energy deficiency in sport (REDs); tracking and training around the menstrual cycle; contraception choices for female athletes; pregnancy and postpartum return to training; training through peri-menopause and menopause; gear for female athletes; and recommended resources.

Extended show notes:

Katie — do you coach male and female athletes differently? 

  • Specific workouts I prescribe and specific training principles I endorse do not differ very much between male and female athletes. Zone 2 is important. Strength training is important. Race simulations are important. Etc. 

  • BUT there is a lot of nuance when it comes to female athletes that I think is important to take into account when developing a training plan, and those nuances are different across the life stages.

Coaching the young athlete?

  • REDs / female athlete triad. See blog post 

  • Concerned about regular menstrual cycle; coming through puberty and body changes, it’s unfortunately really common to see a lot of overtraining, underfueling, and at that age there’s very little wiggle room for any type of energy deficit

  • At its worst, can lead to compromised bone density, bone stress injuries, with or without eating disorders -- which makes it SO important to be supporting athletes and asking questions about their health 

What kinds of questions to ask?

  • Regular menstrual cycle 

  • Note this can be tricky if on hormonal contraception, which is another topic I’ll touch on WRT the female athlete

  • Give specific advice on nutrition and refer to specialist as needed

  • Other indicators of LEA -- getting sick a lot, cold all the time, decreased performance, anxiety/depression

  • Key is you have to get people in contact with a specialist if you suspect this as a coach

Training around the menstrual cycle more broadly -- do you do cycle based training?

  • Generally no because you can’t control where your cycle is for racing 

  • But have had some athletes who have had particularly challenging cycles and have wanted to structure training around it 

    • Heavier training / hitting it hard in the follicular phase, back off on luteal phase

  • Broader point -- tracking your cycle and being open with coach about it can help you figure out why workouts may have felt particularly good or bad and set expectations around workouts. Definitely still recommend tracking it like any other metric 

    • Nutrition -- extra carbs around luteal phase; extra sodium and  electrolytes to deal with elevated body temp

Related to this - contraception?

  • See our blog post on contraceptive choices for female athletes

  • As a coach you might get asked for advice about this; some research says hormonal birth control has negative impact on athletic performance or recovery, other research says no impact

  • Want to underscore that this is a very new field that needs a lot more research 

  • But keep in mind that any new contraception can change how you feel WRT training, so important to keep an open dialogue and think about making changes to your contraception routine in the off season 

Later stages of life?

  • Pregnancy is huge - very new field of research; generally the best advice is to (1) listen to your doctor, (2) do what feels right and (3) OK to continue your pre-pregnancy routine as long as you feel ok.

  • Stephanie Bruce op-ed NYT

  • Post partum is also by feel; probably wouldn’t suggest planning big races for mid pregnancy but coaches can support you through whatever your doctor says is ok.

  • Will note that there were previously some misconceptions and guidelines that have been shown to be not grounded in reality.

Menopause / perimenopause 

  • Also under-researched but more attention to it now -- a time to focus a lot on strength training and maintaining speed rather than long, slow distance.

Any other thoughts on coaching the male vs. female athlete?

  • Gear is a big one! Recommendations for bike shorts, bike saddle, sports bras, etc. are different. See our female athlete gear page for details.

  • Strength training -- a lot of female athletes don’t come out of HS with the same kind of strength prep as men. Extra attention to trouble spots such as glute med, hips (avoiding IT band stuff, ACL injuries higher prevalence although mostly in team sports). Glute activation routine.

  • Some recommended reads:

Episode 2: Zone 2 Training

This episode focuses on the most foundational aspect of our training programs: Zone 2 (or low intensity) training. We will get into Jim's initial entry into endurance training and coaching; what Zone 2 training means both metabolically and practically; benefits of Zone 2; how we develop training plans focused on Zone 2; how to incorporate intensity into Zone 2 training; how to find your training zones; common Zone 2 mistakes; and how to make Zone 2 training interesting and fun.
Extended show notes:

Athlete case study:

  • A new Masters triathlete doing unstructured training

  • Always trained at the same distance, time, pace and HR (8’ pace, 8 miles, 160-165 HR). Raced at 8’ pace.

  • After some initial performance gains, plateaued and couldn’t improve.

  • Training in gray zone (Zone 3) resulted in no benefits of easy running and no benefits of fast running (speed/power). Task oriented running results in being aerobically weak.

  • Hired a coach and did metabolic testing (lactate & VO2 max) to determine proper training zones (pace, watts, HR).

  • Test Results: No aerobic or metabolic efficiency due to always Z3 (tempo/threshold) training.

  • Developed a structured plan which included running between 10’-11’ pace at 120 - 140 HR for nearly six months.

  • Did very little speed work leading into the first spring triathlon race.

  • Like magic, ran 7:15’ pace off the bike in the first spring Olympic distance race.

  • Common comment from friends: You train so slow but race so fast.

  • What happened?! How did going so slow make me a lot faster?! The answer: Zone 2 aerobic training.

What are the training zones?

  • There are many names for training zones. For example:

    • 3 Zone model where Zone 1 is easy, aerobic training

    • 5 to 7 zone models where Zone 2 gets its name.

    • Some use Recovery, Easy, Moderate, Tempo, Threshold, etc.
      The main takeaway is Zone 2 training is usually performed at 65% - 72% of max HR and 80% of overall activity is easy, aerobic and 20% is medium to hard intensity.

Why Zone 2?

  • Mitochondria are the cells that are responsible for producing energy (ATP process).

  • More mitochondria = a bigger fuel tank, more fuel and better energy byproduct regulator.

  • Increased energy production - more ATP = more energy = more endurance.

  • Enhanced metabolic efficiency i.e., primarily burn fat rather than limited glycogen.

  • Improve lactate efficiency and clearance.

  • Build efficient slowtwitch muscles. These are your endurance muscles.

  • Gently improve mechanical strength.

  • Faster Recovery: Mitochondria are involved in repairing and regenerating damaged muscle tissue.

  • Zone 2 allows for high volume which is highly correlated with performance.

  • It’s difficult to overtrain in Z1/2.

  • Reduce the risk of cancer and other diseases associated with metabolic dysfunction.

Zone 2 develops metabolic efficiency

  • We have about 2,000 calories of readily available glucose in our liver and muscles.

  • We have about 40,000 calories of readily available fat (adipose tissue).

  • Endurance sports are all about training your body to primarily use fat as a fuel source as you have 20X fuel available.

  • If you want to go long, you need to become a fat burning machine and dip into just a little bit of your muscle/liver glycogen.

Endurance & Speed are built from the ground up.

  • Adaptation starts in the first weeks of training and can be improved over a decade or more.

  • We want to build a foundation of Health first, then Aerobic Fitness and the tip of the pyramid is anaerobic fitness (strength/speed).

  • Low intensity aerobic training is the key to building a strong and wide foundation from which all other training will rely on.

Who uses Zone 2 training principles?

  • Every endurance sport uses the principle of 80% easy / 20% hard. Every sport from running, cycling, nordic skiing, speed skating, etc. If your sport last longer than a few minutes, you are an endurance athlete.

How to find your Zone 2

  • There are many ways to find your Zone 2 and training zones.

    • Get metabolically (lactate and VO2 max) tested to scientifically determine your training zones.

    • Aerobic threshold is ~ 70% of max HR. In my case, 0.7*187 = 130 beats per minute. My zone 2 runs should be in this area.

    • Use a run zone calculator on the Internet or TrainingPeaks.

    • Use easy nose breathing, conversation pace as a Zone 2 run governor.

    • When in doubt, aim lower in the zone, not higher. You get the same adaptations lower in your aerobic zone as you do in the higher zone. And you can get a lot more volume in the lower zone. Volume builds mitochondria (foundation) which helps drive performance.

How to Zone 2

  • Follow the 80/20 principle: 80% of your runs are easy - nose breathing, conversational pace, comfortable. 20% of your runs are moderate to hard.

  • Example weekly workouts in Base period:

    • Monday - Day Off / light strength/yoga/walking

    • Tuesday - Z2 run with 6 x 20” fast feet / turnover in last mile with 40” recovery

    • Wednesday - Z2 run, swim or bike

    • Thursday - Z2 run with 10 x 30” fast feet with 30” recovery

    • Friday - Other aerobic activity / strength

    • Saturday - Longer Z2 run. Incorporate some hills for organic strength. Walk hills to keep your HR in check.

    • Sunday - Other aerobic activity - walk / hike / cycle

  • Ideal progression is an extended ‘Base’ season with primarily zone 2 work, moving into more intensity as the race season approaches. Periodize your training based on time of year and race demands. Over nine months this is six months of Base training and three months of Base+Build.

Common Zone 2 mistakes

  • Most runners run too fast on their slow days and too slow on their fast days.

  • Believing they have an unique physiology and Z2 does not apply to them.

  • Ego gets in the way of slowing down.

  • Strava posturing. Consider taking a social media hiatus.

  • Task oriented, not process oriented.

  • Training partner/group runs faster than you should.

Fact: This is not a training philosophy.

  • This is human physiology.

  • Your return on investment is 100% guaranteed.

  • Trust the process.

Zone 2 Variety

  • It’s not all boring, slow running!

  • Fartleks - Speed Play i.e., pole to pole, run to a tree, end of a driveway. Recover and pick another feature.

  • Cut down run. Start really slow (Z1) and try to cut down pace 5”-10” per mile for 3 - 5 miles. Progression run in Zone 2.

  • Max hill sprints of 8” - 10” at end of workout. Build power and speed.

  • Max sprints of 10” on / 30” recovery on slight incline.

  • 20” pickups / 40” recovery (Strides)

  • 30” pickups / 30”-45” recovery on hill or flat

  • Run drills / plyos

Other ways to Zone 2 & build your aerobic base

  • Walking / Hiking, Trail running, Nordic skiing, Cycling, Swimming

  • Lifting weights - sometimes heavy, sometimes light

  • Stand Up Paddle / Kayak / Canoe

  • Gardening / yard work

  • Chainsawing

  • Walking the dog / searching for your cat(s)

Summary

  • Determine your run zones either via lab aerobic testing, % of max HR or use simple nose breathing.

  • Run easy a lot, some moderate and a little hard to build mitochondria, aerobic and metabolic efficiency. Employ the 80/20 principle.

  • Build a HUGE health and aerobic foundation. Speed grows from your foundation.

  • Keep it fun! Keep the recreation in recreational athlete.

Joy, Health & Community.

  • The best workouts have all three elements.

  • Find a friend or group to join. Have a fun workout and enjoy the benefits of movement and play.

Read our Zone 2 blog post.

Episode 1: Season Planning

This week’s episode focuses on season planning; how to structure your general and specific preparation blocks; how to plan your A race and supporting races; how to approach training during the holidays; how to incorporate early-season racing and training camps into your season plan; how to think about planning for being a lifelong athlete; and many other topics that we will cover in future podcasts!

Extended show notes:

It’s Taylor Swift’s birthday! And the first episode of our podcast 

  • Context -- situate this conversation in the time of year 

    • How do you handle the holidays? Take the pressure off in the context of changing schedules and variables; enjoy time with family; don’t worry about hitting all workouts perfectly, as goal is to hit the ground running on January 1st 

    • Looking for 80% compliance at this time of year 

    • Time to purchase necessary equipment and gym membership

    • Get familiar with TrainingPeaks, Zwift, with your bike trainer, etc

  • Big picture principles -- Ironman training 

    • 2 phases: general preparation and specific preparation 

    • General preparation + examples

      • A ton of Zone 2 base work. 80/20. Very easy. Many athletes are not even swimming now. 

      • Additional spice goes from least specific to most specific: Neuromuscular, VO2s, Threshold to Tempo to specific race watts/paces. Shorter intervals to longer intervals. 

    • Specific preparation + examples 

      • Last 12 weeks is key, most specific to your race. What you do in the last 12 weeks has the most impact on your race.

      • Big days: nail fueling, hydration, metabolic adaptations, gear, mindset, etc. Example big days 12, 8, and 4 weeks out from race day.

      • Consistent routine, less travel, good recovery, family is on board. Live a boring, steady life. Don’t let yourself get sick.

  • If racing an Ironman, would you race during prep period? 

    • Sprints and Olympics OK during specific period

      • Race mindset can be helpful. Example: Cohasset Tri. 

    • But do not race in the month leading up to IM. 

    • Why is it a problem to race long leading up to IM? Example: 70.3 six weeks out from IM. Takes too long to recover. If you do a one week taper and two week recovery, you lose three weeks of specialized training. 

  • Early season 70.3: March, April can be OK. Example: 70.3 in Florida. 

  • Should you go to camp? When? Specific blocks? 

    • Coast ride // CA camps Jan-Feb

    • May include specific single sport training blocks i.e., run focus, bike camp in a warm location, etc.

  • How about if your goal is shorter races?

    • General to specific, but specific looks different, affords more opportunities to race. If you do sprints and Olympics, race a LOT; 70.3 could do 2-3… etc.

    • Recovery is much shorter for shorter races. If you love to race, shorter races are the way to go. 

  • Life planning, beyond season planning? Shorter distances at younger ages into longer distances at older ages. We don’t recommend that young athletes are signing up for Ironman-distance events (e.g. while still in college). 

    • Katie’s triathlon progression -- 5-year development period. 

  • Being an endurance athlete is about being patient on micro and macro levels. Our goal is lifelong athletes with a healthy approach to sport. Joy, health, and community out of sport.