Your answer to this ONE question will transform your running and cycling.

TRAINING BREAKDOWN

“Any old plan won’t suffice.”

By Emma O’Toole

Good morning!

I hope that you had a wonderful Christmas and are enjoying the first weekend post the festivities.

The following question could be the key to rethinking your training. Here goes:

• Would you like to ride at Tadej Pogacar, Tour de France yellow jersey holder’s, FTP (power output)?

• Would you like to run at Ruth Chepngetich, current women’s marathon world record holder’s, marathon pace?

“ABSOLUTELY!!” I can hear you exclaim…

… However, in reality, “NO WAY!” 

And here’s why:

What that would look like, (for me anyway), is running for 1.2 miles at Chepngetich’s Chicago 2024 marathon pace holding 4:57.4 min/mile (3:05 min/km) and cycling for about 3 minutes at Tadej Pogačar’s 2024 FTP of 415 watts. Then I’d blow up.

When we consider our running and cycling training plans, this is a given. It’s something we pay little thought to, it’d be nonsensical for us to be running/riding to the highest of standards set in the endurance world. You wouldn’t follow the training plan. A recent study found runners following an individualised training plan improved their 10k performance over 2x more than in the generic group, a 6.2% improvement compared to 2.9%.

That doesn’t mean we can’t use some workouts and training advice given by the professionals and their coaches, because we certainly do. The fundamental difference, however, is that you adapt those workouts, or that advice, and tailor it to you.

For instance, an endurance building zone 2 workout for Pogačar would be something like 4 hours at 320-340w, yet for Katie it’d be 4 hours at 100-120w, or for Simon it’d be 148-168w for 4 hours.

The same can be said for your strength and conditioning program. Your individual needs as runner and cyclist, the needs of your chosen distance(s)/discipline(s) should be the foundation of your approach to S&C.

So why do so many runners and cyclists fall into the trap of thinking that “any strength plan” will suffice. That could be exercises borrowed from Filippo Ganna’s strength training routine… to what Harry, from down the local Athletics track, has told you is working for him at the moment.

This plan does not know you, the way you move, where your strength and weaknesses lie with your running and cycling, your experience with strength and conditioning training, the goals that you have coming up just to name a few. If you’re gifted with long femurs relative to your tibia you will naturally experience more of a forward lean in a deep squat position. This will affect which muscles you recruit when performing a back squat. Go online and there will be a plethora of “advice” telling you how to squat. This “advice” doesn’t know your biomechanics, what muscles groups you’re trying to strengthen, nor if the back squat would even be the best choice of exercise selection for you in this instance relative to all of the aforementioned and also considering where you are in your running/cycling training season.

I discuss these in further detail in an article I wrote earlier this year for Precision Fuel & Hydration.

Think of your strength training plan as no different to your running/cycling training plan. The next time you think about what pace you’re aiming to run in your next run, or the power you’re looking to sustain in a 5 minute interval on the bike, and the progress you’d like to make with your training in 2025, ask yourself… would I follow a training plan that uses Ruth Chepngetich’s marathon pace, or Tadej Pogačar’s FTP, or Harry from down the local Athletics track’s heart rate data?

Strength training that is individualised to you changes lives in and out of your training. Here are just a few recent examples:

• Andy has increased his FTP by 20w on this time last year and 8w on his pre-season testing session in March in under 4 weeks of strength training.

• Mhairi has increased her FTP by a staggering 45% in just over 12 months of solid strength training and targeted cycling training.

• Neill can ride for hours with zero lower back pain.

• Chris took 2 minutes 16s off their 5km time in 5 weeks.

• Jane, who after turning 40, couldn’t seem to shake a recurring Achilles problem before starting regular individualised strength training is now running injury free.

• Sam has lost ½ a stone since starting strength training made for her and is running half marathons.

If you’d like to experience a profound change with your running and cycling and make 2025 the year of achievements, not ifs and buts, please reply to this email with the word change or contact me here and I’ll be in touch with some suggestions.

Thank you and I hope you have a lovely first weekend post Christmas!

Emma

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