Q & A with Dave Scott
Dave Scott is the most recognized athlete and coach in the sport of triathlon. He is a six-time Ironman World Champion and the first inductee into the Ironman Hall of Fame.
Please send your questions to DaveScott@BodyHealth.com. Some will be selected for response in his MAP newsletter column.
From Jeff in San Clemente, Ca.:
I've read that there is a Japanese researcher who showed that working at maximum for 10 repeats of 20 seconds on and 10 seconds off can build AT and VO2 Max better than anything else. Is this worth trying? If I did this with bike and run a couple days a week with a warm up and cool down and then did a long easy run and ride, would this be better than “traditional” methods?
From Dave Scott:
To elevate VMax, the set length needs to be at least 4 minutes, extending to 13 minutes – the set you described of 10 X 20 seconds with 10 seconds rest interval = 30 seconds or 5 minutes in total duration. Yes, this will elevate VO2 Max. However, I would do two things differently, as you progress through the season; try to lengthen the repeat from 90 seconds to 2 minutes with a short rest, still maintaining the high power output. A high VO2 Max is also a component of your ability to tolerate and clear lactate buildup. A longer rep will do this effectively. One or two sets per week for running is adequate to elevate VMax over a 4 to 8 week period. Lastly, the efforts are very, very hard.
Now, the second part of your equation offers an interesting question for all of the readers. If you are trying to elevate lactate threshold are you better off doing short repeats as the study suggested? No, maximal exertion, if that truly is the protocol, does NOT elevate lactate threshold. Lactate threshold is 4 -12% lower in intensity than V02 Max. The absolute lactate threshold, not sub-threshold, has specific intensity: 1. Intensity is hard to very hard and should be sustained for a competitive athlete between 40-75 minutes. 2. A developing athlete can hold an absolute lactate threshold for 6-20 minutes. 3. The set length should be 20-40 minutes. 4. The athlete should be rested going into the session. Remember, sub-lactate threshold is defined as moderately hard (9-12 heart rate beats below absolute lactate threshold). Holding lactate threshold is 4-8 beats lower than VO2 Max. 5. The rest interval should allow your rate or speed to remain constant. If the rest interval is too short then absolute lactate threshold will not be maintained. i.e. If you can hold 210 watts at 21.5 mph at lactate threshold, then this is the goal on each repeat.
Jeff, a better set is to hold 6 x 4 minutes, rest interval 2-4 minutes at lactate threshold. Lastly, your final comment is in regard to an easy bike and swim for your long day. Not a good idea – if you are in the middle of your competitive season!! Insert 40-60% of the total workout time as your longer days at sub-threshold pace. Doing this will teach your body to “burn fuel” by conserving muscle and liver glycogen, limiting protein break down and preparing your body to work at the speed(s) you will be racing at. i.e. A four hour ride would include three blocks of 40 minutes – one at the beginning, one at the middle, and one at the end of your long ride – all at a moderate hard or sub-lactate threshold pace. Long, easy runs and rides are for the early season, not now.
Good luck,
Dave Scott
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