The Broader The Base The Higher The Peak? Improvement Currency...

"The broader the base, the higher the peak" was the mantra of the late 90s which had us [triathletes] doing mega miles in the pursuit of victory. What is the current evidence suggesting in regard to improving endurance performance?

I had the good fortune of being asked this question recently. It's a good one. Challenging, yet good!

My initial response was that any question premised with a statement [of proposed fact] is one of perspective. For example, one's perspective on "current evidence" is necessarily biassed by the perceptions of, attributions to, and experience/s with the "broader...higher" paradigm and, of course, what you consider "current" and "evidence" to mean.

In other words, it's a question of individual context: history, habits, and hope (goals).
It's multi-layered too.

The First Layer: Victory... 

People start triathlons (anything, really) for different reasons. And, the reasons they continue (or comeback to) the sport are rarely the same. People do triathlons for any (combination) of: podium (first-third), performance (getting better, improving), prestige, participation, and pride.

In this sense, you have racers - those who risk coming 1st at the expense of coming 12th; competitors - those who seek to improve or get better, the PB or PR seekers; the participants - those involved for the social aspect; and, bucket-listers - the one-offers, the tick-that-box-ers. 

Of course, interdependent, the racers aim to get to the finish-line first; the competitors aim to get to the finish-line fast; the participants aim to get to the finish-line among friends and family; bucket-listers aim to simply get to the finish-line (before cut-off). In each instance, you need to get to the start-line. I'll get back to this.

In this light, victory means different things to different people. Etymology wise, "victory" comes from the Latin 'victoria' meaning supremacy in battle or a physical contest. Interestingly, Nike - the Greek goddess of victory (yes, what the shoe & apparel company are named after) - comes from 'neikos' or 'neiken' meaning "to quarrel with".

Each race or physical contest is a quarrel, a battle - whether against, with, or beside others; the elements,;a given course; a time or cut-off; and, yourself.  Getting to the finish-line, then, is a victory of sorts!

Now, getting to the start-line. This is where there is much opinion and, at times, decent debate. And ego!


The Second Layer: Getting to the Start Line...

And, the essence of the original question.

In a general sense there is activity-for-wellness, exercise-for-health, working-out-for-fitness, and training-for-performance. There are different guidelines and recommendations for each. Over the last 8-10 years the boundaries among (not between, as movement is the essence of each) have become blurred.

25-30 years ago, 80% of people who begun triathlons were (ex-)runners. That is, they had a running and endurance background. 80% of those who begin triathlons today are likely to have no background in either.

This partly explains why tri-run times haven't really improved relative to swim and bike times.
It also explains why many injuries are usually overall-load and run (load) related.

More importantly, and this gets to one of the key ingredients about the "broader base - bigger peak" paradigm question...

If you have no endurance (or general athletic or run-based) background when you start-out, no matter - or, in some cases, in spite of - what you do you will get better for your first year or two. You can even improve from race-to-race without getting 'fitter'...you learn things!  You learn that effort is okay and won't kill you, you learn to pace (so-to-speak), you learn to change gears, you learn not to sprint out of T2 etc.

You also learn habits: some positive, some not so, and some become barriers to your future development. I like people and athletes who are serious about getting better - improving, or becoming victorious - about habits-of-movement (skill, economy & efficiency), general-training-habits (culture of the sport) and habits-of-training (their individual habits), and habits-of-mind (how and what they think about moving, training, recovery, lifestyle, performance, and improvement). A strength can easily become a weakness!


If you start from a place of not-much-really, no matter what you do (as mentioned), you'll essentially get better or improve regardless of how you measure, assess and evaluate it. It becomes easy to think "if-some-is-good-more-is/must-be-better!" In other words, you establish a habit-of-mind, "if I do more and/or faster, I'll get better".

This is a true, to a point. And, a large part of that point is - you guessed it - who you are, what your background is, where you are now, and what your goal(s) and time-frame(s) are.  This individual athletic journey is discussion for another time & place.

How does this relate to "getting to the starting line"?

Those guidelines for exercise-for-health, working-out-for-fitness and training-for fitness are blurred here. True training-for-performance approaches wouldn't allow the "if-some-is-good-more-is-better" dogma to rear its ugly head. It encourages a quantity rather than quality approach. Working-out-for-fitness, underlies too much of what many do. 

General fitness has become synonymous with performance; a plan synonymous with a program; a program synonymous with a prescription. People who instruct or train others like this aren't necessarily coaches.

Layer Three: The broader the base, the higher the peak...

This layer is deeper than it's appearance.
Firstly, "the broader" part. When this paradigm is mentioned it's usually stated and intended as "the bigger the base, the higher the peak". From this, many interpret that the more "base" you do the better your performance will be(come).

The term "base" is misunderstood and often poorly used. The term/word, in relation to preparation for athletic/sporting performance likely developed through the translation of Russian terminology (eg. Matveyev c1977 p.255) that, in English, was printed as "base", from "average". Matveyev's descriptions and applications to "base [average] training" are not what has been popularised, promoted and marketed, and consumed as "base training/phase" since the 1980s. Here's a good example of popular-culture stemming from capitalism and consumerism.

**Matveyey refers to "base" mesocycles (sometimes 2, usually 3-6 week blocks) of smaller microcycles with a particular emphasis. The "base" or "average" mesocycle may be repeated many times (albeit it with different microcycle structures) throughout the year/annual plan*.
Matveyev refers to "basic" training (p.289) in the multi-year process of athletes development as the first 4-6 years. Harre 1982 pp.84-85  used the term "basic mesocycles"**

"Base training", "base phase", and "base endurance", and their associated interpretations and application (I should probably say 'dumbing down' and 'sales strategies') are unfortunate lexicon for the masses. For the most part, they've been and continue to be reinforced as easy, low intensity, high volume training as the sole focus. The approaches of classic coaches - Lydiard, Cerutty and others - have been debated in this light. Many aspects of the debates are pointless as 'the sole emphasis' has been misinterpreted from 'a priority or focus' for a period of time/over time for different individuals.

This was neither Matveyev's original intention, nor application. (Matveyev c1977 p.265-288). It was simply due to translation, and popularism.

In addition, much that went on during 70s research (eg. VO2max) and
the popularisation of running (early 80s boom) that lead a - pardon the pun - foundation or basis for this. Triathlon, as a mass-participation sport, and one that affords many individuals success (or victory) at different levels in still steeped in much of this culture: history, beliefs, values and behaviours .

Broader. The "broader the base the higher peak" was originally applied (and adopted) in two senses. The first, in relation to the number of people that got involved at the entry level of the sport. The concept was, the more we can get involved the more likely the cream will rise to the top. This is still evident in sports today ... in how different sports compete to:
* get kids involved (attention and participation strategies)
* keep adolescents engaged (retention strategies)
* develop juniors to seniors (development strategies)
* (performance strategies for) international success.
Young-age sports such as swimming and gymnastics vary, yet are similar in principle.

All that said, of course, there is (varied and debated) 'evidence' that (a) it takes at least 6-8 years (or 10,000 hours) of training  practise to develop high level performance; (b) for high-level performance there is positive correlation between (accumulated) training volume and success, particularly in endurance sports; (c) as mentioned, as a beginner/novice, some is oft better than none, and more is better to a point. Obviously, various genetic and environmental constraints aren't ignored here.

The second, and closer to classic applications of Matveyev and others, refers to athletic development principles associated with Long Term Athletic Development: the broader your skill, aptitude, capacity (speed, strength, mobility, general) and body awareness the more likely you will be successful over time - with the appropriate development, support and performance strategies and networks. In this light, 'the better the base, the higher the (likely) peak". 

Better referring to better  movement, better skill, better speed, better strength, better awareness, better capacity, better habits, and better tactics - many of which are often best augmented at early ages, or early in an "athlete's" development.

  Yet, prevailing triathlon mass-participation highlights "more is better". The Ironman attraction has reinforced this.

Much in today's world of (youth) sports preparation is counter to this, possibly summarised best through:
(i) early sports specialisation,
(ii) early intensification (absolute, and volume of)
(iii) eroded quality school gymnastic, aquatic and PE programs,
(iv) reduced daily activity and exercise types and levels,
(v) heavier, fatter, less resilient, less fit kids,
(vi) far more sitting,
(vii) poor dietary strategies, and
(viii) sales (quick fix, guru) rather than strategic approaches

In effect: better is better, not more is better. 
Broader isn't the same as more or greater
And, base (endurance training) isn't the same as ' basic' training.



Layer Four: Current Evidence...

Evidence comes in various shapes and forms, and the importance you, or I give it, will depend upon your background, bias, understanding, and in one sense, desire to grab and use something tangible. Evidence can come from research (Evidence-Based Research, EBR), trial-and-error, experience as experiential knowledge, bias, myth, habit, popularity and popularism and heresay to mention a few. Regardless, understanding and applying evidence in context - coaching, athletic development and improvement -  are most important.

EBR is designed to improve Evidence-Based Practise ([EBP] here as coaching, and training) by specifying or directing coaches/athletes to make decisions through identifying research according to how scientifically sound (valid, objective and reliable) it is. By being informed by the systematic collection of data from observation (testing & measurement) and experimentation through the formulation of questions and testing hypotheses, particularly randomised controlled trials with properly designed evaluations, it has been assumed that this will be best form of treatment for tri-athletes.

 Through the 2000s, with the momentum of growth of EBP from EPR, EBR has become the dominant source of information for practice (principles behind practise) and practise/training in terms of athlete training, recovery and preparation; ‘functional’ strength, power and endurance capacity development; and muscle strain and tendon injury rehabilitation to mention a few.

An ecological EBP approach is often shown to be more effective in practice where experiential and situational (contextual) knowledge of the practitioner/coach/athlete (and support team) is used with the empirical knowledge of EPR. This integrates the best possible available evidence with coach & practitioner expertise, other resources, and with the characteristics, needs, values and preferences of tri-athletes. It helps ensure that tri-athlete development and intervention(s) are individualised as circumstances are ever-changing, and involves uncertainties and probabilities over the course (time: weeks/months/years) of a development program.  In essence you are aiming to match the best-possible practice to the tri-athlete, rather than simply prescribe an athlete to a program or treatment.

This, then, improves sustainability and, as a result the likelihood of ongoing performance improvement.

In essence,  use what is most relevant to an athlete in terms of effectiveness (the outcome of training/development performed under ordinary, expectable conditions (ie. real life)) rather than efficacy (the outcome of treatment/intervention performed under sterile, controlled trial conditions).

That said:
* research recommendations (evidence) often stems from the sterilisation, observation, measurement and evaluation of practise. Practise (doing) is first & foremost
Rubin & Parrish (2007) highlighted…70% of evidenced-based research studies were found to have conclusions unjustified by their research findings

* poor quality research design, intervention strategies, and interpretation of data, contradictory research results, incomplete trials are published

* controlled intervention research is rarely performed on elite athletes, or good athletes for significant periods of time (beyond, say 6-8 weeks) due to its interruptive nature

* the most important stat is N=1; what works fro one athlete will most likely no work for another in the same, to the same, extent, for the same period/s of time

* the outliers or outriders - those discounted by stats  - are often the individuals we work with

 

Currency is a time and timing construct. Research-based evidence can easily be 2-4 years old before it is published. Is there then a point or relevance to it? Yes,  there can be. Practitioners and coaches work in the here-and-now. Does that justify doing what you like, think, or have always done? No! Yet, that experiential day-to-day (very recent) and accumulated (experience) knowledge is important. Finding a balance between recency, currency and experience is key.


Layer Five: Endurance Performance Development...

In my opinion, (re-emerging) current evidence as a basis for EPD include:
  1) deep individualisation, N=1 - using the following:
  2) back to emphasis on better basics: better movement/skill, speed, and strength as foundation for longer term endurance performance development
  3) development of economical and efficient movers in endurance sports (better skill)
  4) periodisation as a process: not a plan, program or prescription
  5) greater auto-regulation at a day-to-day and week-to-week level
  6) continuing use and development of hardware and software to plan, monitor and evaluate
  7) intelligent and disciplined intensity of training load (volume of 'specific/relative' intense training, not absolute intensity itself)
   8) improved training dynamics: understanding and application of acute 'load' changes in relation to accumulated chronic load in relation to performance development, ill-health and injury risk
   9) greater popularity and access to the principles of polarised training (eg. Seiller, Fitzgerald)
   10) ecological and sustainability principles applied to person as athlete in longer term development

 As a whole, a move away from deconstructionist physiology (VO2, HR etc) toward a more holistic approach to performance enhancement (egs. central governor elements, genetics, and musculoskeletal and tendon integrity, pyscho-social environment).

In summary...

What was or may have been standard practise for some in the 90s wouldn't have been for others, yet still remains for some today. The bigger the base, the higher the peak has a number of angles. Ultimately, the better your base, the higher your peak. Base and basic training terminology, understanding and application has been bastardised - partly from ignorance, partly due to popularism, consumerism and habit-formation.

Current evidence, practise and trends use information, expertise and experience from a number of areas. Ultimately, an ecological and sustainable approach based upon sound principles and informed by (some) relevant science will be the key to improved endurance performance development for individual athletes - whether to race, compete, participate.

Your Handbrake On Success...

Like runners, success comes in many guises, shapes, and speed.

Many put down their success in running/endurance/athletics to performance – podium, result or improvement. Yet, many don’t start running/triathlon with the ambition to win, or place, or improve times. Their goals are often about health and fitness, and can be deeply personal. Their reasons to continue to run often differ. Ultimately, all runners – with consistent effort and regular running – improve. 

Improvement comes in many guises too:  in how easy a run or a hill or a given pace feels; how often a runner gets out the door;  how much easier it is to talk when running; learning stuff about their body, running & fitness; buying new workout, active-wear or training clothing and shoes with passion and pride; feeling more confident; losing weight; feeling better; recovering quicker, being less tired and less sore. All are qualitative markers of improving as a runner. 
And are distinctly yours too. 

The quantitative markers – going further, and going faster – are easier to measure. Yet, they are not for everyone, and soon fade as improvement is not linear, nor ongoing and forever. 
The strategies that worked for your first year or two will not work as effectively as you accumulate your running miles, experience and time. And, there will aways be someone faster and sleeker, with brighter and newer gear, who can run further easier.

Many consider "physical fitness” the most important aspect of improving. “Fitness” is an important part of performance. Ongoing performance improvement is as much about "mental fitness” and preparation as it is about the physical.

Many create (mental) barriers, challenges and road-blocks for themselves and train and run (and race) with the hand-brake on. 

You see it in their habits - movement, training, lifestyle and recovery habits; their body-language; you hear it in their self-talk, their out–talk, their words, their message; you sense it in their company, and around others. They often look back on what hey could’ve, should’ve or would’ve, yet didn’t. 

They can obsess about “can’t”, when they really mean “won’t”, “didn’t” when they mean “wouldn’t".

They continue to do what they've always done, yet wonder why they don't improve.
A strength becomes a weakness.

They've become their own greatest barrier to success.

Ask yourself: “how do I think and talk about myself as a runner/triathlete/athlete?”, “how do I think and talk about training and racing?”, “do I think and talk about problems, barriers, weakness and the past, or do I think, talk and act about them as opportunities and paths to improve?”, “am I a I can’t’ or ‘I won’t’ or ‘I haven’t, but will’ thinker?”

Are my thoughts and words destructive or constructive, reflexive or reflective, reactive or proactive?

Do I do (train, race, recover) and say and think the same things, yet expect different results?

Your actions  - your habits of movement, your habits of mind, and your habits of, at and about training – will determine what (if anything) you do about those answers, and your future success.

Go. Think better. Talk better.

Take the handbrake off.

Run better.

Succeed.

Success As A Runner...

Success as a runner – like runners – comes in many shapes, sizes and speeds. 

Some measure success by speed or pace; others by distance; some measure it by comparisons; some, more importantly, by their own progress. Some measure their success by numbers, data and gadgets; some by feel, perception and sense. 

Some measure success by finishing medals, places and results; others by having the courage to begin.

Some perceive success as survival; others longevity, or performance.

The runner young in years often sees success through comparison to others; to those wiser it comes through self reflection and introspection. Numbers can lie. The mirror does not.

To some the success appears to come by, through and with others. 

Ultimately, your success as a runner comes from you - your expectations, your choices and, most importantly, your actions. 

How much of that success you experience, and others see, is your ultimate running journey.

Are you a runner, or is running something you do?

Is a runner something you *are*, or is running something you *do*?

Your bias can either skew or screw your ongoing progress...

Speed, distance and trophies don't define a runner. Intent does!

Having an aim, creating goals and letting your passion, persistence and patience fuel your steps out the door day after day for weeks, months and years; n rain, wind, hail or shine; over path, track and trail; dawn, noon, or dusk; over hills and across dale; through detours, potholes and setbacks; amongst your doubts and those of others; when you flow with ease or grate grind; by body, soul and mind.

The Power of People – the benefits of running with others.

 We start running for reasons of our own. The reasons we start or continue to run, or return to running, are our own too. Running can be a solo thing. Although we may run alone, we often share the paths, trails and track with other runners. And the journey.

There is power in the journey shared with others. Of course, they’re not always next to you, yet they are around you, beside you, with you, and, at races, competing with, for and against you.  Through the 1970s and 80s people saw running as a lonely, individualistic and possibly introverted sport. Probably because running, in it’s early days, was a competitive pursuit trained and raced by determined individuals.

The onset of running for health and fitness through the 90s and beyond, and today’s mass participation and varied events, has many millions of individuals changing the perception of running and runners.

And, although many still run solo, runners are more connected than ever: connected to their bodies by GPS, heart-rate monitors and metronomes; connected to runners around the world by the internet – facebook pages, tweets, instagram pics, blogs, and doctor-google; and, connected with many others out there…running.

The real connection though is that experienced by running with others – by having a training partner(s), or a running group, squad or team you become a part of.

Having a training group to run with benefits you in many ways. In short, they make training more enjoyable and more productive.

Ø  meeting others: a running group is a great social outlet to meet fun, healthy, like-minded, determined adults – making face-to-face running, training, racing, professional, business and personal connections

Ø  company & camaraderie: running with others and shooting the breeze - having a chat - through the warm-up, cool-down, between intervals, during a long run, or over a coffee or breakfast or BBQ afterwards, makes it easier to get started, stay motivated, and distract you from the effort

Ø  motivation: the responsibility of knowing you’ve committed to meet at a certain place and time, and that others will be waiting for you, steels your commitment to run. Running with a group once or twice a week gives you impetus and lift for your other solo sessions. You make the effort and take the responsibility. Because of your word, your training regularity and accountability to your goals or races improves. It’s a proven procrastination buster

Ø  distraction: it can be tough to get out the door – the weight of motivation loss, fatigue, family or work commitments, and distant goals. Being around others, chatting and sharing a joke, is a great way to be distracted from the effort, time and duration of running. It’s a great way to be distracted from your routine and habits - doing the same thing(s) each session, or each week. 

Ø  guidance & coaching: many running groups or squads have a coach who provides guidance, direction and advice. These groups or squads have runners from various backgrounds who seek the guidance of a coach. Teams and Clubs, which are more group, event & race oriented, often have coaches that provide generic sessions and programs – oriented toward particular events. In either case, there will be more experienced runners (or athletes) that can give you a helping hand too

Ø  structure: with the experience, expertise and knowledge of a coach you’ll have more guidance than just ‘going for a run’. The coach of your own group or squad will normally provide you with a customized plan & program and individualised workouts. These will have structure and flexibility. Varied warm-ups and cool-downs, drills, mobility and strength exercises, and various run sessions at different paces/speeds and distances, will be structured for you, your background, current fitness and goals, and have you run with, beside and near others.

Ø  learning: through the coach(es) and the other runners – when you willing and ready -  you’ll learn about running, training, recovery & rest, and about races & racing; about different types of sessions, drills and activities and their intended outcomes. You may be prompted to alter your mechanics and technique. You’ll learn about fartlek, repetitions, intervals & sets, and running hills and long distances;  about injury prevention & rehabilitation, and nutrition; and, footwear, clothing and technology. Importantly, you’ll learn about pacing and communication. And through listening and trying, you’ll also learn the power of myth, fallacy, routine and habit. Over time, you’ll learn what’s worth learning and what’s not.

Ø  train harder: being around others will give you a lift – a motivational and effort lift. Running intervals, hills, tempo and longer slower sessions will drive you to extend yourself – to hang in there – a little longer than if by yourself. Without the burden of thought & planning, being ‘sucked along’ by the energy and zest of others will make some workouts more intense, yet they’ll feel they took less effort – physically and mentally. When you’re flat or down, you’re more likely to complete a challenging session around or with others.

Ø  train smarter: getting better is not about training harder (all the time). It’s about training regularly and consistently, and about being challenged in the right ways at the right times. To take advantage of your hard work you also need to train easier, and do different things – or have a different focus. Through the coach, and experienced others, you’ll benefit more from hearing, seeing and living how others train smarter through a plan and program that guides their sessions and efforts. Through intelligent pacing, using recovery strategies, varying training, resting as needed, and learning to listen to their bodies in terms health, injury and what suits them and not others. Running with a group or squad doesn’t mean always following the pack.

Ø  improvement: with more regular and consistent training, and having a structured plan, program and sessions to follow, how can you not get better? More frequent training, smarter training, harder running and better recovery, all bound with good people, a good chat, and laugh all make for two things – a better runner, a better you.

Ø  strength & inspiration: you have a story to tell. So does the person beside you, and those behind and ahead of you. Some stories are shorter, or longer; others more colorful or twisted and convoluted; some poignant, others direct; some moving, and some of movements. Yet, amongst this diversity lays the human battle all runners meet – to decide upon a path and commit to achieving it. You’ll find strength and character and inspiration in the stories, and journey and motivations – the grief, loss, hardship, success, surprises, wins and insights - of others. And them from you.

Ø  change: you’ll change simply by doing something different – running with and beside others; committing to meet at a time and place; running faster and slower; running different routes or courses. Your approach and outlook will change. Your routines, habits and nuances evolve as a result. You’ll see the security blankets as roadblocks, and impossibilities as possibilities. And, your presence changes others.

Ø  safety: as a solo-ist you’re your own hero, and protagonist; your own leader, and follower; your own coach, and athlete. Your strengths are likely your weaknesses. Running with and having the guidance, support and motivation of others can help save you from yourself – from too much training, from too little training; from too much talk, and too little action; from ill-health and injury - they keep you safe from you. Safety in numbers spreads easily to safe training, safe environments, and safety from ‘weirdos’.

Running as an activity, exercise and sport enjoyed by millions. Many run by themselves. The great many benefits of running can be shared by, not only connecting with other runners, by running beside, amongst and with them.  You may run with others as frequently or infrequently as you desire, yet it will be time and energy well spent.

You’ll have people to guide, support and motivate you. Going harder will feel easier. In time, you’ll learn more, enjoy more, and run more.

And there lays running’s true power – the people who run. Just like you.

Find out more about my running group, RunStrong.  paul@pfad.com.au

Leading Causes of Injures in Runners

I just read a rubbish running-injuries related "research" summary on Runner's World. Rubbish in the sense to the way the "research" was done, and rubbish in the sense to the way it was reported.

Here's my take, and reply:

25 years of 'research' (collected wisdom, really) based upon coaching runners, endurance athletes, and athletes in run-based sports has taught me a few things about injuries. 

Firstly, there are two types: (1) acute, such as a joint sprain, a jar, or a contusion; (2) chronic, overload and recurring (related injuries) which normally come on over time...getting slowly worse and often ignored by a runner. 

The causes of these are always an individual mix of three main factors (a) mechanics: normal structural or functional alignment which is either inherent (the way you're born and built) or external (eg. shoes, camber, surface), (b) loading: what, how much, how fast and where (eg, hills) they run, and (c) time.  

Most runners get injured simply because they do too much (fast) running to soon, or make (relative) sudden changes to their running/training load. 

Central cardiovascular fitness can improve over a few days. Muscle function improves over a week or so. Yet tendons, joint structures and bones can require weeks and months to adapt to new loads (dependent upon mechanics, and training and injury history). 

It comes as no surprise that the most common run injuries are Achilles, hamstring, gluteal and ITB tendon related or foot, shin, knee and hip joint/bone related. 

Secondary injuries are common too because an initial injury was neither rehabbed properly, it's causes weren't eliminated, or the runner progressed back towards 'normal' training to soon. 

Magazine and on-line articles that promote "must do", "need to do", and "should do" sessions - which are often watered down sessions from elite or competitive athletes do not help the mindset of beginning and mass-participation runners in regard to "load" or "change in load" (too much of 'x' to soon)  :-)