In this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss the transition from the general preparatory phase to the specific phase of training. We emphasize the importance of building volume and addressing specific training needs during the general phase then we discuss the need to slow down and reduce volume when transitioning to the specific phase to allow for adaptation and recovery. Aaron shares his approach to specific workouts for running and cycling, focusing on race pace efforts and strength work (longer efforts at race pace). We also discuss the importance of consistency, progression, and accumulating time at specific intensities for optimal performance. This conversation explores the importance of heart rate variability (HRV) for training and making adjustments to training plans. We emphasize the need to monitor HRV to ensure a balance between stress and recovery. We also discuss the difference between specific workouts and spike workouts, highlighting the importance of pushing boundaries while still maintaining adequate recovery. We conclude by providing examples of early phase specific workouts and the importance of adjusting intervals and rest periods based on individual capabilities.


TAKEAWAYS
1) The general preparatory phase is important for building volume and addressing specific training and physiological weaknesses.

2) When transitioning to the specific phase, it is important to slow down easy work and reduce volume to allow for adaptation and recovery from the harder work of specific workouts.

3) Specific workouts for running and cycling should focus on race pace efforts.

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CHAPTERS
00:00 Introduction
04:00 The General Preparatory Phase of Training
05:06 Transitioning to the Specific Phase of Training
06:30 Specific Workouts for Running and Cycling
10:05 Managing Volume and Intensity in the Specific Phase
11:32 Individual Variations in Training Response
13:28 Importance of Slowing Down and Reducing Volume
16:07 Considering Individual Recovery and Nutrition
19:06 VO2 Max Intervals in the General Phase
21:48 Individualized Approaches to Training
22:28 Balancing Intensity and Recovery
26:09 Adapting Training Plans for Individual Athletes
27:35 The Importance of Consistency and Progression
29:29 Flexibility in Training Approaches
32:01 Accumulating Time at Specific Intensities
33:38 The Importance of HRV for Training
36:13 Using HRV to Make Training Adjustments
37:23 Morning vs Nighttime HRV Measurements
38:22 Monitoring HRV to Assess Coping with Stress
40:16 Specific Workouts vs Spike Workouts
44:19 Learning from Failed Workouts
46:15 Understanding the Body's Response to Workouts
49:20 Safe Environment for Testing Limits
54:13 Examples of Early Phase Specific Workouts
58:43 Adjusting Intervals and Rest Periods