Racing Weight | 80/20 Endurance

Racing Weight

Viewing 4 posts - 1 through 4 (of 4 total)
  • Author
    Posts
  • #8983
    Charles
    Participant

    After longer than I care to admit I have reached the 95th percentile body fat percentage called out in the Racing Weight book. Taking guidance from the book I am ready to move to the performance measures.

    The book calls for running 10km at 95% maximum effort to establish performance metrics. I assume this to be a heart rate measure.

    What does it mean? Are we expected to run at 95% threshold heart rate or 95% maximum heart rate (which takes me into zone Y)?

    #8985
    Matt Fitzgerald
    Moderator

    Hi Charles,

    Congratulations on reaching the 95th percentile!

    The idea with the relaxed 10K time trial is to cover the distance literally, mathematically, about 5% slower that you would do in an all-out race. So if you estimate that your current 10K pace is 8:00 (480 seconds) per mile, aim to run the relaxed 10K time trial at 8:24/mile, give or take.

    Coach Matt

    #8987
    Charles
    Participant

    Thank you Coach Matt. Let me be sure I understand how to proceed.

    By locking pace, time and distance are defined. Are you are suggesting a pass/fail test; pass and I can continue to seek a better Racing Weigh, and fail I have overreached?

    #8988
    Matt Fitzgerald
    Moderator

    Not quite. What you’ve articulated is more reductive than what I recommend. The relaxed time trial (and it doesn’t have to be that–it could be any relevant performance test) is just meant to serve as a check against losing too much weight or losing weight the wrong way. But the pass/fail concept is too simplistic because your 10K time could fail to improve for a lot of different reasons that have nothing to do with body weight/composition. The most important thing, I think, is to remain process-focused. Eat by the book and train by the book and you can trust that, overall, you will move in the right direction in terms of body weight/composition and performance.

Viewing 4 posts - 1 through 4 (of 4 total)
  • You must be logged in to reply to this topic.