The Complexity of Training with Manuel Sola Arjona | KoopCast Episode 166
Episode overview:
Manuel is an experienced cyclist and coach at TrainingPeaks.com with a degree in Sports Nutrition. His new book, La naturaleza del entrenamiento (The Nature of Training), discusses the nonlinear and complex nature of training.
Episode highlights:
(24:59) Manuel on RPE: RPE is an effective way of weighting and combining training stressors, RPE as a high capacity processor, RPE includes physical effort, motivation, and mentality, fatigue and RPE are related, external metrics are not more effective than RPE for training
(32:59) Measuring improvement: using RPE, wholistic tests are better than measuring variables like VO2max in isolation, nonmeasurable parameters are just as important as measurable ones, examples, painkillers and caffeine
(41:49) Performance variability: probability distribution explanation, deriving worth from performances, lots of data is needed to accurately determine a performance range
Our conversation:
(0:00) Introduction: complicated versus complex systems, introducing Manuel
(2:44) Manuel’s background: setup, professional cycling, coaching, degree in Sports Nutrition, Manuel’s podcast, continuing education
(6:01) A socio-biological approach to training: bioenergetic and socio-biological coaching philosophies, realizing that training is not a simple cause and effect, the need for evidence-based training, training overlaps with multiple disciplines
(9:37) Unpredictability in training: training stimuli affect athletes differently, also the same athlete at different points in time
(10:29) What is a complex system: a system whose function cannot be determined by its individual components, complex versus complicated systems, complex systems are unpredictable systems, examples
(14:20) How to apply complexity to training: inputs are controllable, outputs are not, listen to your feelings, taking more parameters into account, holistic approaches to training, examples
(18:26) Recognizing relationships between training parameters: the goal is not to improve each parameter individually, but to enhance how they interact, nonlinear responses in training
(19:26) Koop’s takeaways: reusing training methodologies, individuality in training, nonlinear and sometimes negative relationships between training load and training effect
(21:47) CTL example: Manuel’s example, describing Chronic Training Load, caveats of CTL given the nonlinear social-biological nature of training
(24:59) Manuel on RPE: RPE is an effective way of weighting and combining training stressors, RPE as a high capacity processor, RPE includes physical effort, motivation, and mentality, fatigue and RPE are related, external metrics are not more effective than RPE for training
(29:08) Koop on RPE: power meters versus RPE in cycling, arguments against RPE, emotions and confounding variables do not invalidate RPE, they make it more effective at integrating variables
(32:59) Measuring improvement: using RPE, wholistic tests are better than measuring variables like VO2max in isolation, nonmeasurable parameters are just as important as measurable ones, examples, painkillers and caffeine
(37:14) Uncertainty of improvement: counterargument, athletes need to measure progress, performance is dynamic, examples, living with uncertainty, certainty in cycling versus ultrarunning
(40:17) Uncertainty and elite athletes: when measuring progress in elite athletes unmeasurable metrics outweigh measurable ones, physiological testing example
(41:49) Performance variability: probability distribution explanation, deriving worth from performances, lots of data is needed to accurately determine a performance range
(44:15) Athlete takeaways for measuring performance: averaging a 3 month period, pooling data over time, caveats
(45:35) Benefits of uncertainty in training: cycling example, cyclists blinded by numbers train for numbers rather than performance, blending feelings and data is a strong approach, athlete tendencies
(47:44) Wrap-up: giving thanks, where to find Manuel, translating La naturaleza del entrenamiento into English
(49:31) Outro: understanding the nonlinearity of training, linear claims in the market, challenges with the oversimplification of training, share the KoopCast
Additional resources:
Buy Training Essentials for Ultrarunning on Amazon or Audible
Information on coaching-
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