[Bjorn]

In the attempt of coming back from an ankle injury followed by an overtraining period during the spring, I have becoming aware that I probably am a rather fast-twitch dominant person. As far as I understand, FT dominant persons do need more recovery time and can not increase the training volume as fast as a ST dominant person. Consequently, a FT person may need a different modulation of the training, especially after coming back from an injury when much of the endurance has been lost.

Since this is not often discussed, or described, I wonder if a FT person should modulate the training slightly different compared with what is described in the books?

I guess that the increase in training volume should be slower, but how should it be distributed:

1). Is more frequent shorter sessions preferable (e.g 20-30 min), or is it better with longer even tough these need more recovery?

2). Should recovery weeks/periods be more frequent, such as 2:1, or 1:1 week ratios, or should even recovery be included in the single week by having recovery days each week instead of a dedicated recovery week?

3). Is long, very easy sessions preferable, or should I look more towards ME training, even though ME training makes me sore and affect the following training sessions?

An interesting podcast on this topic was over at Scientific triathlon, were they among other things discussed a study showing that overreaching periods was of limited value for FT athletes, since they were not able to handle the high increase in training load and probably needed to much recovery. Link below: https://scientifictriathlon.com/tts297/#t-1620564961599

[Scott Johnston]

Bjorn:

Thanks for writing in with your questions.  I will assume you are correct that you are FT dominate although I wonder how you determined this.  But, here is my experience with FT endurance athletes as compared to a ST athlete:

FT:

• Has high anaerobic capacity and is able to produce high latate levels. This is the easiest way to see if FT or ST.
• Needs the easy days to be easier
• Must be careful to control intensity and not to train too fast on aerobic base training days. Be sure you can recover copletely from aerobic base sesisons within 24 hours
• Recruits FT fibers at lower intensities

So, I find thatit can be dangerous for a FT athlete to train with a ST athlete even if their race results are the same. The FT athlete will be at higher lacates and recovery between sessions will need to be longer.

With your injury history and hiatus from training I propose that you montior your recovery carefully to ensure your are recovering well and not app;lying another training stress when you are not recovered.  This wold be the same rule I would use for a ST athlete but they would probably be able to handle a somehat higher volume of aerobic work,

Before starting an ME program I recommend you regain your lost strength,.  Hill sprints during this prolonged base period you need are good for this but no longer than 10 sec and a full 3 mion easy walking.standing recovery between. Stop when you can no longer reach the high mark from previous reps.

It is easier to make a FT athlete into a good endurance athlete than it is to turn a ST athlete into a sprinter.  You can can do this but it takes patience and a few years.  I’ve done it with several athletes.

I hope this helps,

Scott

 

 

 

[Bjorn]

Thanks Scott for your answer, it´s helping a lot.

I assume being a FT due to my training background (alpine racing in youth and large amounts of telemark/backcountry skiing in adulthood) as well as my current physical state with large strong thighs that are more easily fatigued and needs more recovery compared to my friends. E.g. this is notable both after a 1h z2 run, where I currently need at least 48h to recover, and when doing intervals, where I can produce a huge amount of power the first round – but drop a lot of power for the second round if I don’t have a massive amount of rest in between (+10 minutes…).

A follow-up question: Is it of any value with longer (2-4h) sessions in lower z1 or recovery zone to regain my lost aerobic capacity – or will it only add fatigue?

[Christian]

Hi Bjorn,

I also asked myself your question 1) and 2) about the distribution of volume and I find your post interesting as it suggests there might be a connection to muscle fiber composition.

Unfortunately, I don’t have enough experience or knowledge to answer your question. In fact it feels like a missing piece to me. I can individualize intensity with the drift test, I can individualize volume by logging my fatigue levels, but what’s the naviagtion light for training frequency?

However, I can contribute an interesting article that I have read just recently which may contribute to the topic and your rehabilitation situation: https://athletesacceleration.com/the-plight-of-the-elite-fast-twitch-athlete/ . In the Uphill Athlete book it says we fast-twitch people need more Z1-Z2 aerobic base training. Combined with the “fast-twitch people are neurologically overpowered”-hypothesis from the article, I personally would not do ME training to not compromise aerobic development.

Best wishes for a speedy recovery!

 

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