Endurance Mindset

Author: Flo

  • How to learn

    How to learn

    The hardest part of retiring from being a pro athlete was realizing how underutilized my brain had been. Besides the identity crisis, obviously. But learning became my way out. My general knowledge base was lagging due to years of hyperfocus on my niche. While this helped me make a living in sport, it also left me feeling vulnerable to challenges in the real world. I needed to catch up—fast.

    Luckily, I was never the most talented athlete. Hard work was always my edge. That same grind mindset became my greatest asset when it came to learning. Here’s how I approach it:

    1. Stress + Rest = Adaptation

    I try to dedicate up to three hours of high-concentration work to problem-solving and learning. Anything beyond that, and the quality of my learning declines. But everyone is different. I treat these three hours almost like a race – I give it my all. Then, I rest and prepare for the next session. I’m utilizing what I learned in endurance sports. You can only adapt and get better if you set the right stressors and give yourself enough rest to adapt.

    2. Find the bottleneck

    Identify the one problem that, if solved, will have the biggest impact. Work on that question and feed it to your brain. Think about it before you do mundane tasks like cleaning, showering or sitting on the toilet and let your subconscious mind work on it too. Important side note: don’t distract yourself with social media or other unimportant things, so your mind can fully wander. And physical movement helps: walks, farm work, or whatever clears your head. Direction matters. Don’t get distracted by minor details, focus on what will create the biggest breakthrough.

    3. Don’t fool yourself

    Once we learn something that works, we tend to stick with it. Even if it stops working. I learned that one from old coaches whose methods were stuck in the past and never evolved. How do we avoid this? This is hard. Don’t be lazy and stay dynamic. Question yourself and your methods and implement honesty as your own safeguard. Be intellectually honest with yourself and avoid the smallest lie to foster this honesty mindset.

    4. Learn universal principles

    My stubbornness helped me to figure out this one. I could either blindly follow orders or I can learn how things work and be my own master. We as humans are wired for routine, which can make us lazy. Keeping an open mind and learning the biggest principles from other fields will help us to connect the dots and see the world in a different light. This also helps with novel problem solving. That reminds me of the famous quote: “Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.” The goal is not just learning things but learning how to learn.

    5. Pain is a great teacher – learn from others

    Some of my biggest mistakes became my biggest opportunities for growth. This is classic value investor thinking—buy high-value assets when they’re undervalued and watch them grow.

    The same applies to life. When something bad happens like divorce, loss or failure, double down and make yourself even more valuable. Pain is an incredible teacher. If you burn your hand on the stove, you won’t do it again. Use this pain to learn and become better. Life happens to all of us: divorce, dramatic events, death. It’s how we utilize these moments and pains that will make a difference.

    Here’s the really interesting part, this is something I’m still working on too. You can learn from others with the same intensity and this is where I utilize empathy, visualization and logic. To understand how Charlie Munger developed such a prudent financial mindset I looked at his life and his pains that triggered him to learn. I then visualize myself in his shoes and connect my own painful experiences with his learning. By tapping into the painful lessons of others, you can accelerate your own learning without needing to live through every hardship yourself.

    6. Do the work

    Comfort is the most addictive drug. Why keep on pushing if you are number 1? Well, it’s not about the others; it’s about you. Take on hard tasks that push your limits because that’s the way you become better. Read books that are beyond your current level, try to get into things you find fascinating but that seem out of reach. Keep on pushing and growing no matter how good you think you are. Learning compounds amazingly well.

    Like all things, even learning can become an obsession. But for now, it’s the best addiction I could ask for.

    Flo

  • Fabric of Reality – Book Review

    Fabric of Reality – Book Review

    Why I Read It

    In my current learning journey, I’ve gone deep into value investing, business, sport science and psychology. While that has been invaluable, I realized I was lacking a more broad science-based perspective. So, I’ve been deliberately reading more books on science and also exploring faith-based works to widen my horizon.

    Quantum physics, the perception of reality, and how our world is fundamentally structured are all topics that fascinate me, and The Fabric of Reality promised a comprehensive take on these ideas. The core argument that resonated with me the most is that knowledge is the foundation of everything. Knowledge drives all progress, innovation, and understanding. Everything that exists—beyond the fundamental laws of physics—is a product of knowledge. The more knowledge we acquire, the more we can influence and shape our world.

    What I Learned

    The biggest takeaway from this book is a reinforcement of something I’ve long believed—knowledge is the key to achieving anything. Whenever I feel stuck, limited, or constrained by a bottleneck, the answer is always more knowledge. If I find myself too deep in a niche or feeling directionless, I know that expanding my understanding will lead to solutions.

    This book reaffirmed my worldview in that sense: knowledge is the foundation of progress. It also made me reflect on how important it is to document and process knowledge, which is one of the reasons why I’m building my blog—to track insights, projects, and ideas in a way that allows me to grow further. Of course, I recognize my bias here: I already believe in the power of knowledge, and this book only pulled me deeper into that rabbit hole.

    What It Reminded Me Of

    Several works came to mind while reading The Fabric of Reality:

    • Stephen Hawking’s books – particularly A Brief History of Time for its exploration of fundamental physics and the nature of the universe.
    • The Feynman Lectures on Physics – which, like Deutsch’s work, take complex scientific ideas and present them in a way that challenges the reader to think more deeply.
    • Clear Thinking by Shane Parrish – because at its core, this book is about how we can systematically build our understanding of the world. Deutsch emphasizes the role of explanatory knowledge, and that connects well with Parrish’s focus on mental models.

    Final Thoughts

    This is a 5/5 book, but it’s not an easy read. It’s dense, and you need to be fresh and focused to absorb the ideas. I made the mistake of trying to read it in bed a few times—nearly impossible. You have to be willing to let the book take you places and give it your full attention.

    I highly recommend having a strong foundation in mental models before diving into this book. If you’re not used to thinking in abstract frameworks, it might be difficult to fully grasp its depth. Shane Parrish’s Mental Models series (Volumes 1 – 4) would be a good starting point, along with some foundational science and technology reading.

    That said, The Fabric of Reality is a book I’ll revisit. It’s the kind of work that rewards multiple readings, as each time you engage with it, your expanding knowledge base will allow you to extract deeper insights. If you’re interested in how knowledge shapes reality and how we can build better explanations to understand the world, this is a must-read.

  • Crossing The Chasm – Book Review

    Crossing The Chasm – Book Review

    Why I Read It

    I picked up Crossing the Chasm to refine my marketing knowledge, especially in scaling businesses effectively. Even though I studied marketing in college and have a master’s degree, I believe there’s always more to learn—especially when it comes to applying strategies in the real world. This book focuses on high-tech startups and how they transition from early adopters to the mainstream market. While my own businesses aren’t exactly high-tech, the core principles of market penetration, niche strategy, and scaling are highly relevant across industries.


    What I Learned

    The biggest takeaway from this book is how to successfully enter a small niche market and then expand into the broader market—what Moore calls “crossing the chasm.” The concept is straightforward but often overlooked: don’t try to appeal to everyone at once. Instead, dominate a small, well-defined market before making the leap to a larger audience. The book also emphasizes second-order thinking—how to structure your company and marketing efforts so that you don’t just gain initial traction but also have a clear path to long-term growth. The “elevator test” was another useful reminder: if you can’t clearly explain your product’s value in a few seconds, you’re not ready for market penetration.


    What It Reminded Me Of

    Reading this book made me think a lot about how tech giants like Facebook (now Meta) started. It reminded me of The Social Network, where Zuckerberg went from a dorm-room hacker to running one of the biggest companies in the world. The book confirms what I already suspected—successful companies don’t stumble into mainstream adoption; they meticulously plan their transition from niche to mass market. It also reinforced that chasing saturated markets isn’t a winning strategy. Instead, real success comes from carving out and owning a new space before scaling up.


    Final Thoughts

    Overall, Crossing the Chasm felt more like a tactical manual than a deeply transformative read. It’s a solid refresher, especially if you need a structured way to think about market entry and expansion. While it’s more relevant to tech startups, the principles apply broadly, and it’s a quick, practical read. That said, it didn’t introduce any groundbreaking new ideas for me, so I’d rate it a 3/5. Worth reading if you need a framework for breaking into a market, but not the most mind-blowing marketing book out there.

  • Reflections on 2024: Growth, and Perspective

    Reflections on 2024: Growth, and Perspective

    At the beginning of this year, I would have never guessed how much my perspective would shift. I was deeply immersed in learning, strategizing, planning 10-20 years ahead. And I still love that—it keeps my brain engaged in a useful way. But what I was missing was the now. I thought that if I wanted to be successful, I couldn’t afford to fully live in the present. That was a mistake.

    Then, life threw me into the fire of experience. I lost my partner and met incredible people, saw life from new perspectives, and realized that embracing the moment doesn’t mean losing sight of the future—it means making the journey itself richer. Now, combining that presence with the discipline that has carried me so far feels like unlocking a new level of life. The balance between planning and presence is where true freedom lies.

    So here’s my perspective right now:

    • Choose love over fear.
    • Live in the moment.
    • Stay disciplined to achieve freedom.

    Good Judgment and the Good Life

    Good judgment isn’t about being right in the moment—it’s about structuring life so that it aligns with what truly matters in the long run. Wise people know this. They understand that life isn’t a rough draft with endless revisions. They prioritize what is meaningful, even when the world tells them otherwise.

    Sometimes, the cost of being wise is appearing foolish to others. People who chase status, fleeting validation, or instant gratification will never understand the person who plays the long game. The person who invests in relationships, health, knowledge, and fulfillment.

    Developing good judgment starts with two questions:

    1. What do I want in life?
    2. Is what I want actually worth wanting?

    If the second question isn’t answered honestly, no amount of decision-making strategy will matter. There’s no value in being excellent at chasing the wrong goals.

    The Art of Living with Intention

    As this year unfolded, I found myself drawn deeper into the question: What do I truly want out of life? Not in an abstract, idealistic way, but in a way that demanded real answers—answers that would shape my decisions, my energy, and my presence. And the list that emerged was clear:

    1. Build a happy, loving family.
    2. Achieve financial independence.
    3. Expand my knowledge as broadly as possible.
    4. Use my freedom to explore and enjoy life fully.
    5. Don’t let pain win—find peace within myself.
    6. Make the world a better place, leaving it better than I found it.
    7. Create space for humans to be seen and understood.
    8. Support my parents through their final chapter with forgiveness and care.
    9. Find beauty in the world, in moments, in people.

    This list didn’t come from theory but from lived experience. Some lessons came gently, others through fire. But all were valuable.

    Learning to Forgive—Myself and Others

    The past few weeks have been all about learning to forgive—both others and myself. I’ve realized that empathy isn’t just about understanding someone’s pain or motivations; it’s also about recognizing that holding onto resentment is just another form of self-punishment. Forgiveness isn’t about excusing actions; it’s about setting down the weight we carry.

    At 13, I left home to train at an Olympic facility, believing it was the best thing for me. And in many ways, it was. But returning home that Christmas to the news of my parents’ divorce changed something in me. Over the years, the distance grew, making it harder to reconnect. It’s easy to blame, easy to see only our side of things. But stepping back, I now see the struggles my father faced—growing up in Eastern Germany, having to rebuild his life after the Berlin Wall fell. Recognizing those struggles doesn’t erase the pain, but it does help me break the cycle.

    Forgiving others is one thing. Forgiving ourselves is another. I’ve reached a point where I can extend grace outward, but now I’m working on giving it inward. And that’s where true peace begins.

    My Current Self-Improvement Stack

    Growth isn’t just about learning—it’s about applying what we learn. Here’s what I’m focusing on:

    • Continuous Learning: Reading advanced books, taking challenging courses.
    • Critical Thinking: Playing bridge, solving puzzles, engaging in deep analysis.
    • Creative Projects: Exploring new creative hobbies, innovating in storytelling.
    • Practical Skills: Hands-on DIY projects, real-world problem-solving.
    • Emotional Intelligence: Practicing mindfulness, deepening empathy.
    • Physical Health: Staying active, training wisely, eating well.
    • Language Skills: Learning new languages and memory techniques.
    • Interdisciplinary Studies: Exploring philosophy, neuroscience, and systems thinking.
    • Social Skills: Getting out of the house more and saying yes to adventures and opportunities when they come up.

    Each of these areas isn’t just about skill-building; it’s about becoming—becoming more resilient, more insightful, more effective in life.

    Closing Thoughts

    2024 was a year of shifts. Of realizing that success isn’t a future state but a way of living now. Of forgiving, not because others always deserve it, but because I deserve the peace it brings. Of balancing discipline with presence. Of choosing the long-term path while still saying yes to life as it unfolds.

    I don’t know what 2025 will bring. But I do know this: I’ll meet it with open hands, a clear mind, and a full heart.

  • BigFoot 200 – Pacer

    BigFoot 200 – Pacer

    When someone asks me if I want to help out with an endurance adventure, I’m quick to say yes—sometimes too quick. A 200-mile trail run sounds crazy enough, but when you add camping, a rerouted course due to wildfires, and pretty much no sleep, you get some wild days.

    Michelle participated in her second 200-mile BigFoot event and asked Janet, Grant, and me to crew for her. I figured that after last year’s RAAM, which went on for 12 days, I was ready. But BigFoot is a different beast. Instead of hotel beds with 4-5 hours of sleep per night, we had tents and somehow I only managed 60-90 minutes of sleep. But who am I to complain? Michelle did the whole thing with just a few hours of sleep in the back of a truck. Huge respect!

    On her second day (she had done 50miles already), I decided to pace her for 20-40 miles. That seemed more appealing than waiting and not sleeping. The course had changed from an A-to-B route to a loop that had to be completed two times, so I opted to do 50 miles to experience the whole course, which was absolutely stunning (check the pics). My body wasn’t really prepared for a run/hike of more than 20 miles, but I went into athlete mode and pushed through. This turned out to be a mistake, as I ended up completely trashed mentally & physically. No sleep for about 72 hours, combined with the 50 miles of pacing, took its toll. I’m grateful for the adventure and for seeing these incredible athletes fighting it out. Michelle finished the race this morning! What a rockstar! This race is a beast.

    What did I learn? Say yes to cool adventures, but I need to work a bit harder to leave my “pro athlete fighting mode” behind, as it can apparently still get me in trouble by ignoring my limits too much. Time to recover & relax and then on to the next one! 🙂

  • GDS Holdings

    GDS Holdings

     What It Is:

    GDS is China’s largest carrier-neutral data center provider, operating 88 facilities—mostly in the prized Tier-1 cities like Beijing, Shanghai, Guangzhou, and Shenzhen. With over 90% of its capacity in these high-demand areas, GDS is perfectly placed to ride the wave of China’s accelerating digital transformation.

    Why It Has Value:

    • Built-In Moat:
      GDS’s strategic focus on Tier-1 cities means it controls access to scarce resources—land and power quotas—that are increasingly hard to come by. This isn’t just a geographic advantage; it’s a real, tangible moat that competitors simply can’t match.
    • Attractive Valuation:
      Despite some short-term headwinds—think higher power tariffs and regulatory noise—the stock is trading at a significant discount relative to its global peers. In fact, while many companies are priced at a premium, GDS is down by roughly 50% versus global competitors, offering a margin of safety that’s hard to ignore.
    • Solid Management & Growth Potential:
      Management has a proven track record of smart capital allocation and execution. They’ve secured prime assets well ahead of demand, setting the stage for explosive revenue growth as China’s digital and cloud sectors mature. We don’t need to be rocket scientists to see that once the market recognizes this, the upside could be substantial.

    Why We Are Long:

    We’re long GDS because, despite temporary setbacks and a nervous market, the fundamentals remain rock solid. The stock’s current valuation reflects short-term concerns rather than its long-term growth story. With a clear moat, a robust asset base in high-demand locations, and management that knows how to execute, we believe GDS is trading too low. In cyclical industries like this, pain often creates the best buying opportunities—and we’re convinced that once China’s digital appetite catches fire again, GDS will be well-positioned to deliver impressive returns.

    Author has a long position in GDS

  • Trainings Load & Stress Management

    Endurance sports demand a deep understanding of how our bodies respond to varying training loads. In my coaching job, one of the most critical aspects is recognizing an athlete’s unique training response, a concept often overshadowed by more generic training philosophies. This article delves into the nuances of training response, or “trainability,” and how effective management of training load and stress can lead to significant improvements in performance. I learned most of the following from Alan Couzens and want to give a big shout out at this point. He definitely elevates our sport onto a new level and I can’t be grateful enough for the wisdom he shares. You should follow him on x.com: https://twitter.com/Alan_Couzens

    Understanding Trainability: Trainability refers to an individual’s capacity to enhance physical fitness through training. It’s a complex interplay of various factors, including genetics, training history, nutrition, and lifestyle habits.  Some athletes, known as “Naturals,” may exhibit a rapid improvement in fitness levels with the same training load compared to their peers.

    Different Athlete Types and Their Training Responses:

    1. Quick Responders (The “Naturals”): These athletes demonstrate an impressive ability to manifest good results from relatively short periods of focused training. They typically have strong, mesomorphic bodies with a natural aptitude for generating high levels of lactate, responding exceedingly well to high-intensity training but requiring careful attention to recovery.
    2. Medium Responders (The “Realists”): Making up the majority of athletes, these individuals often show balanced performances across race spectrums. Their trainability lies in a balanced mix of training intensities and demands high consistency and persistence.
    3. Slow Responders (The “Workhorses”): These athletes often thrive on high training loads and intensity. They might not see quick fitness gains but benefit greatly from consistent and prolonged training efforts, excelling in longer events for their given fitness level.

    Determine the right training load

    “I liken the difference in training response vs training load to the difference between having a really sharp axe and getting a lot of productive work done each “chop” vs doing a whole lot of unproductive chopping with a blunt axe. Even small differences in the sharpness of your axe can lead to very big difference in productivity for a given amount of chopping. Unfortunately, most coaches & athletes are too busy to take the time to check if their axe is still sharp, if it’s actually working!” – Alan Couzens 

    This quote absolutely drives the point home. After determining and figuring out the type of responder we are working with (which involves a lot of testing and different analytical methods I won’t go into detail here as we will talk about it later). We need to make that the athlete is actually ready to take on the load. This brings us to the main core of this article. What conditions do we need to maximize our training efforts? First off the Pareto principle (80/20) seems to apply here too. That means the fitter you are (higher Vo2Max) the less big jumps in performance you can expect but also the more you need to create the “perfect” conditions to maximize your gains out of the given training.

    Nutrition, its role in training efficacy is frequently overlooked. Athletes consuming insufficient calories for their training demands tend to show limited improvement. Protein, vital for muscle repair and growth, is critical. Undernourished athletes often find their bodies breaking down tissue to fuel activities, counteracting the desired effects of training, including the development of muscular and cardiovascular systems. Ensuring a diet rich in essential micronutrients is key, as malnourished athletes typically show poor training responses. My athletes are deeply annoyed at this point but I can’t repeat it enough: FUEL THE WORK!

    Lifestyle and stress also play pivotal roles. Athletes under constant stress may struggle to benefit from training due to the hindrance in activating the Parasympathetic Nervous System, which is crucial for repair and growth processes. Again Alan’s research comes into play here, examining the impact of psychological stress on elite swimmers. By categorizing swimmers into high and low-stress groups and tracking their progress over a season, it was evident that those with higher stress levels showed no performance improvements, despite similar training loads to their less stressed counterparts. This emphasizes the significant, yet often underestimated, impact of lifestyle and stress on an athlete’s training response. I could say get a less stressful job but that isn’t always doable so my advice goes into a different category: make sure you have an eye on your overall stress load. Stressed from work and your plan has a vo2max workout on it? Might be time to reschedule that and do a easy LIT sessions instead. Try to activate your Parasympathetic Nervous System by incorporating things like yoga, easy walks, alone time, reading books or journaling. You want to find some inner peace so your body is able to respond to the training stress with positive adaptations! 

    In essence there is a wide variance in how athletes respond to training. Some improve effortlessly, almost as if by mere presence, whereas others toil hard for minimal gains. This variability stems partly from genetics and an athlete’s stage in their development. However, a significant aspect is shaped by lifestyle factors like adequate nutrition, sleep, and the persistent low-level stress that might be present in their lives. These influencing factors are dynamic, shifting positively or negatively over time. It’s not uncommon for athletes to reach stages where life’s pressures overwhelm them, rendering them less receptive to training. Pushing training under these stressful conditions can lead to detrimental effects on athletic growth. Hence, the importance of continuously monitoring an athlete’s response to training cannot be overstated.

    Flo 

    www.konaendurance.com

  • Training Zones

    Training Zones

    Don’t guess – test!

    Training zones are crucial for athletes, offering a structured approach to training with specific, measurable outcomes to improve your limiting factors. These zones are tailored to each athlete’s physiological profile, providing a more accurate and personalized training regimen than conventional methods based on arbitrary percentages. Understanding that every athlete is unique, it’s essential to step away from generic calculations and identify personal limiters through tests that determine VO2Max, VLaMax, anaerobic threshold (AT), and metabolic profiles. Our home based performance test ( https://app.konaendurance.com/ ) is more precise than a simple 20-minute FTP test but lab testing remains the gold standard. We talked about this in the post: Know Your Limits – Testing & Planning

    Once VO2Max, VLaMax, AT, and ideally, a metabolic profile are established, we can interpret these data to create personalized training zones. Interpreting test results involves analyzing various physiological markers like heart rate, RPE, breathing patterns, lactate levels, and fat oxidation profiles. These insights help understand an athlete’s response to different exertion levels and their endurance capabilities.(Note: obviously our at home test is based on assumptions too but is still more accurate than a 20min FTP test. The gold standard is the lab!)

    Post test – Setting the zones

    Interpreting test results involves analyzing heart rate, RPE, breathing patterns, lactate (measured or calculated), and fat oxidation profiles to understand how an athlete’s body responds to different levels of exertion. These figures provide a visual representation of how physiological markers change across different training zones, offering valuable insights into an athlete’s endurance capabilities. 

    The first chart down  is the metabolic chart that tells us about our carb & fat utilization. The point of maximal fat utilization is easy to find: the local maximum of the red curve in this case. Note that there is a significant use of carbohydrates as well which let’s us conclude that energy systems have crossover zones and are not strictly separated. In short: Fuel the work accordingly and still fuel with a little amount of slow carbs during the easy rides especially if you are moving your body for long hours.

    Next up we take the lactate production and find inflection points. The first marked one on the left is our aerobic threshold, which can usually be found around 1.0 -1.2 mmol/L this also often aligns with our ventilatory threshold 1. The point where we go from relaxed nose breathing to slight mouth breathing. For our example this also aligns or is close to fatmax. I usually recommend looking at the heart rate and power values that align with this point and use them as the upper limit for our easy / endurance training sessions. By targeting this zone, athletes can increase their fat-burning capacity, which is especially valuable for endurance sports where energy conservation is critical. This zone also targets type I (slow-twitch) muscle fibers, which are more efficient at using oxygen to generate ATP for continuous, extended muscle contractions over a long time. These fibers have a high number of mitochondria, which play a key role in endurance capacity. Here we also improve the efficiency of the cardiovascular system, enhancing the delivery and utilization of oxygen by the muscles. Over time, this leads to a lower heart rate at a given power output, indicating improved aerobic fitness. The body becomes more efficient at maintaining moderate activity levels without tapping into anaerobic energy systems that deplete glycogen stores and lead to quicker fatigue.

    A note on lactate: Lactate is a byproduct of glycolysis and is inversely related to fat oxidation. Fat usage typically peaks near the aerobic threshold and decreases toward the anaerobic threshold, with variation among athletes. Athletes with a strong metabolic base can maintain higher fat oxidation rates, whereas those less trained or often working at higher intensities might see a sharp decrease in fat oxidation past the aerobic threshold.

    And this leads us to the anaerobic threshold (AT) which is the inflection point at which lactate accumulates in the bloodstream faster than it can be cleared. It’s a pivotal point where the body shifts from predominantly aerobic energy production to greater reliance on anaerobic processes, leading to increased lactate levels. Training at this threshold can enhance the body’s lactate handling, delaying fatigue and improving endurance performance. It’s a crucial marker for athletes, indicating the sustainable upper limit of exercise intensity for prolonged efforts.

    Usually the ventilatory threshold 2 (where we switch from mouth breathing to oxygen deficiency and heavy breathing. This occurs shortly after/around the anaerobic threshold (AT). A good easy marker for us to notice what’s happening if we don’t have a computer in front of us. In the following graph you can easily see what’s happening: we can’t keep up with the oxygen demand of our performance! Hence a lot of people are emphasizing high Vo2Max as a good marker of performance, which is true. But efficiency beneath Vo2Max is just as important and a lot of the best professional athletes have a high AT in comparison to their Vo2Max ( marked as AT at % VO2max in our test).

    Using this information to set individualized training zones

    Okay now that we start to understand what’s happening in our system we can put together our personal training zones. These will help us to improve our limiters. There are a lot of different training zones out there and every coach has their own little approach (Often because they have a certain kind of athlete they work with. I’m more endurance based therefore I focus on markers that will drive aerobic performance, metabolic efficiency and slow twitch fiber development. The good old triathlon, cycling and marathon stuff.)

    Recovery: Mostly used for lactate reduction after workouts for better adaptation and better recovery for the next day

    Easy Aerobic: The heart works steadily, enhancing blood flow and oxygen delivery to muscles, which supports the development of the cardiac muscle itself, leading to increased stroke volume and efficiency over time. Lactate production remains low in this zone, staying under 1.2 mmol/L, which means the body can effectively use and clear lactate without it accumulating. This is an indicator that the body is relying predominantly on aerobic metabolism for energy, with fatty acids serving as the primary fuel source. Training here improves the body’s ability to oxidize fat, thereby conserving glycogen stores for more intense efforts. Mitochondrial density within muscle cells also increases as a response to Easy Aerobic training. Mitochondria are the powerhouses of the cell, and their enhancement leads to better energy production, particularly the ATP generated through aerobic pathways. This is essential for endurance athletes, as it means they can perform longer without fatiguing, making the Easy Aerobic zone a cornerstone for building a robust aerobic base. It’s this foundation that allows for sustainable performance and is crucial for the long-duration events that endurance athletes typically engage in.
    Steady Aerobic: You should use the Steady Aerobic zone when the goal is to push the aerobic system slightly harder without overreaching into high-stress anaerobic efforts. It’s ideal for improving endurance and aerobic capacity, making it a suitable choice for building fitness while still allowing for relatively quick recovery. This zone is beneficial for athletes who have already established a solid aerobic base and are looking to increase their pace at a sustainable heart rate, bridging the gap between easy efforts and more intense threshold work.
    Sweetspot: The body starts to produce lactate at a higher rate, but the intensity is carefully managed so that it doesn’t cross the lactate threshold where it would begin to accumulate rapidly. The body becomes more efficient at processing and using lactate as fuel, improving its ability to sustain higher intensities for longer periods. Training in the Sweet Spot can lead to an increase in mitochondrial density and capillarization in the muscles. More mitochondria mean greater aerobic energy production capabilities, while more capillaries improve oxygen and nutrient delivery to the muscles and facilitate waste removal. This enhances endurance and delays the onset of fatigue.
    Threshold: The body’s lactate production meets its lactate clearance rate, resulting in an exercise intensity that can be sustained for an extended period, usually up to an hour (depending on your pacing stability). This zone is typically where an athlete’s heart rate is high, and they might experience a burning sensation in their muscles due to the accumulation of lactate and hydrogen ions, but it’s still manageable. Training at this threshold has several key benefits: It enhances both the aerobic system’s efficiency and the anaerobic system’s capacity. The body becomes better at processing and clearing lactate, which translates to improved endurance and the ability to sustain higher intensity efforts. There’s an increase in stroke volume and cardiac output as the heart becomes stronger and more efficient. Muscles adapt to handle higher levels of acidity, which can improve performance in sustained, high-intensity efforts. The body increases its ability to utilize carbohydrates efficiently, which is vital for high-intensity performance. Threshold workouts are demanding and require a balance with lower-intensity sessions to avoid overtraining. They are best used when an athlete has a solid aerobic base and seeks to improve race-pace efforts and time trial performances.
    Vo2Max: This zone propels athletes into their highest oxygen-consuming state, with efforts that are short but intense, typically lasting between 4 to 6 minutes. This zone is marked by peak heart rates and lactate levels well above the lactate threshold, signaling that the body is operating at its maximal aerobic output. The benefits of VO2Max workouts are substantial: they boost the body’s oxygen uptake (but don’t think you can skip the aerobic base training because that’s where most of the benefits come from), maximize cardiac output, improve lactate tolerance, and enhance mitochondrial function and efficiency. Additionally, they recruit fast-twitch muscle fibers, crucial for speed and power but also very inefficient in terms of carb utilization. 

    I hope this helps you to understand that training zones are not just some weird number but that they are based on your personal markers! Be smart!

    https://www.konaendurance.com

    Flo

  • Adaptation In The Body – Cardiovascular, Metabolic, Muscular, Bones & Hormones

    If you want change, you have to change.

    In the pursuit of excellence in endurance sports, we often get caught up in the details – heart rate monitors, power meters, endless metrics. But to truly improve, we need to understand the fundamental changes that occur in our bodies. Adaptation is the key. It’s not just about training harder; it’s about training smarter and allowing our bodies to adapt optimally.

    Cardiovascular Adaptation:

    When we train, especially at lower intensities, our heart undergoes a crucial change – it gets bigger, particularly the left ventricle, which is responsible for pumping oxygenated blood to the rest of the body. This enlargement, known as eccentric hypertrophy, increases the heart’s End Diastolic Volume (EDV) – the maximum volume of blood it can hold before contracting. This increase in EDV is pivotal because it directly influences how much blood the heart can pump per beat, known as the Stroke Volume (SV).

    In endurance training, the heart is frequently filled to a greater capacity, stretching like a balloon with each beat. This stretching, especially prominent during lower-intensity workouts where the heart rate is lower, encourages the heart’s chambers to expand. Training at about 40-60% of VO2max is particularly effective for this. It’s a zone where the heart fills maximally, leading to greater stretching and, over time, an increase in chamber size.

    Interestingly, while high-intensity workouts are crucial and increase the Ejection Fraction (EF) – the percentage of blood ejected per beat – they don’t contribute as significantly to increasing the heart’s size as low-intensity training does. The real difference in cardiovascular efficiency between well-trained athletes and novices is not just how efficiently the heart pumps (EF) but how much it can pump in one go (SV due to higher EDV).

    This insight shifts the focus in endurance training. It’s not merely about pushing the heart to beat faster and harder; it’s about training it to hold and move more blood. Incorporating substantial low-intensity training allows the heart to achieve these full, stretched states, promoting growth in its capacity.

    For athletes, this means balancing their high-intensity sessions with significant low-intensity work. Monitoring heart rate and ensuring training includes time spent in these lower zones allows for this kind of cardiovascular adaptation, setting the foundation for improved endurance performance.

    In conclusion, the heart’s adaptation to endurance training is a remarkable example of the body’s ability to change and improve. By understanding and applying this first principle, athletes can tailor their training to maximize cardiovascular efficiency, a crucial step in achieving peak endurance performance.

    Metabolic Adaptation:

    • Endurance sports challenge athletes to optimize their body’s fuel usage, balancing between maximizing fat oxidation for sustainable energy and preserving carbohydrates for those critical high-intensity efforts. This balance is key, with fats serving as a marathon runner’s reliable energy source for prolonged activities, and carbohydrates as a sprinter’s quick-fire fuel for bursts of speed.

    Achieving Metabolic Efficiency: The Interplay of Fats and Carbohydrates

    • Fat Oxidation: Endurance training boosts the body’s capacity to burn fat. This is significant as fat is a more sustainable energy source for long-duration activities. By increasing fat oxidation, athletes can conserve carbohydrates, which are crucial for high-intensity efforts and shorter, intense bursts.
    • Carbohydrate Preservation and Glycogen Storage: Glycogen, stored in muscles and the liver, plays a pivotal role in high-intensity activities and endurance efforts. Enhanced fitness levels boost glycogen storage capacity, allowing athletes to sustain longer, more intense exertions. Moreover, a higher VO2max, a marker of cardiovascular fitness, is linked to increased glycogen storage, highlighting the importance of an all-encompassing training approach that targets both metabolic and cardiovascular efficiency.

    Understanding the First Principles of Metabolic Adaptation

    Metabolic adaptation in endurance sports hinges on two primary energy sources: glycogen for quick, high-intensity energy and fat for enduring, low-intensity energy reserves. As an athlete engages in low-intensity training, their body primarily utilizes fat as fuel. However, with increasing intensity, the body transitions to glycogen usage. This metabolic flexibility is crucial, enabling athletes to efficiently harness both energy sources. To bolster fat oxidation, training at intensities where fat is the predominant fuel, typically at around 60% VO2max, is essential. Complementing this with a diet that supports fat metabolism without excessive carbohydrates ( only take in as many carbs as you actually burn) is equally vital.

    Practical Approaches: Training and Nutritional Strategies

    To foster metabolic efficiency, integrating low to moderate intensity workouts is key. These sessions should be adequately lengthy to encourage the necessary metabolic adaptations for optimal fat utilization. The nutritional aspect involves a careful balancing act between carbohydrate and fat intake. While carbohydrates are indispensable for glycogen replenishment, an overly carbohydrate-dense diet can impede fat oxidation. This balance is particularly crucial during the base training phase.

    Diving Deeper: Fat Oxidation Rates and Dietary Implications

    Fat oxidation rates differ based on an athlete’s fitness level and metabolic health. A metabolically fit athlete, for instance, may achieve fat oxidation rates of about 0.8-1.1g/min at over 70% VO2max. Athletes on ketogenic diets demonstrate significantly high fat oxidation at lower intensities, but they often lack the energy generation for high-intensity efforts due to restricted glycogen availability. This finding suggests a more nuanced approach to dietary recommendations, particularly for athletes in everyday life settings.

    The Golden Pyramid of Base Training

    An integrated training approach combining increased glycogen storage, enhanced fat oxidation, and improved VO2max forms the foundation of effective base training. This methodology ensures that athletes have the necessary endurance for prolonged events and the power for high-intensity efforts. It’s especially crucial for larger athletes, over 80kg, to focus on improving fat oxidation due to their proportionally higher energy requirements during endurance events.

    Muscular Adaptation:

    Muscular adaptation in endurance sports transcends the traditional goal of augmenting muscle size. It’s about refining the muscle’s capacity to sustain prolonged efforts, resist fatigue, and facilitate rapid recovery. This adaptation is achieved through specific training regimens that lead to increased mitochondrial density in muscle cells. Mitochondria, often referred to as the cell’s powerhouses, play a crucial role in energy production. An increase in mitochondrial density translates to enhanced energy production efficiency, a critical factor in endurance activities like long-distance running, cycling, or participating in triathlons.

    Distinguishing Fast-Twitch and Slow-Twitch Muscle Fibers

    The human body comprises two primary muscle fiber types, each playing a unique role in physical activity:

    • Slow-Twitch Fibers (Type I): These fibers thrive on aerobic processes, using oxygen to generate energy. They are the foundation of endurance-oriented activities, capable of sustaining efforts over extended periods without significant fatigue. Their efficiency in burning fats makes them indispensable for endurance sports.
    • Fast-Twitch Fibers (Type II): Contrasting their slow-twitch counterparts, these fibers are designed for anaerobic activities, suitable for short, explosive bursts. They primarily rely on carbohydrates for energy, leading to a faster depletion of glycogen stores. While indispensable for sports demanding quick, high-intensity efforts, they are less efficient in prolonged endurance activities due to their higher carbohydrate consumption rate.

    The Biochemical Backbone of Muscle Function

    At the cellular level, muscle function is fueled by ATP (adenosine triphosphate), the primary energy currency. ATP generation occurs through two main pathways:

    • The Aerobic Pathway: This pathway is engaged predominantly during prolonged, low-intensity efforts. It utilizes oxygen to transform carbohydrates and fats into energy, forming the backbone of endurance sports where efficient oxygen utilization and energy production are paramount.
    • The Anaerobic Pathway: Activated during high-intensity bursts where oxygen is scarce, this pathway rapidly produces energy, primarily from carbohydrates.

    Training and Nutritional Strategies for Muscle Adaptation

    To foster muscle adaptation in endurance sports, athletes should consider:

    • Training for Mitochondrial Development: Incorporating specific workouts aimed at increasing mitochondrial density is key. Endurance training at moderate intensities is particularly effective for this purpose, enhancing energy utilization and overall efficiency.
    • Balanced Nutrition: Muscle adaptation requires a diet rich in essential nutrients. Adequate protein intake supports muscle repair and growth, while a balanced intake of carbohydrates and fats caters to energy needs.
    • Recovery Focus: Rapid recovery post-exercise is integral to muscle adaptation. This includes strategies like proper hydration, nutrition, and sufficient rest, ensuring effective muscle repair and adaptation.

    Understanding and augmenting muscle adaptation in endurance sports demands a holistic approach that intertwines training, nutrition, and a deep comprehension of individual physical characteristics. By concentrating on enhancing mitochondrial density, endurance capacity, and recovery processes, athletes can notably boost their performance in endurance disciplines. This tailored approach, rooted in the fundamental principles of physiology and body composition, empowers athletes to develop a customized training regimen. Such a regimen not only aligns with their unique physical traits but also guarantees optimal performance and health, catering to the specific demands of endurance sports.

    Skeletal Adaptation:

    Skeletal adaptation in endurance sports is a dynamic process where bones respond to the physical demands of training. This adaptation is not just about strengthening bones; it’s about making them denser and more resilient to withstand the continuous stress encountered in endurance activities. The physiological principle behind this is Wolff’s Law, which states that bones remodel and adapt in response to the loads they are subjected to. Thus, regular and progressive endurance training can stimulate bones to become denser and stronger. This is especially important for high impact sports that involve running.

    The Role of Nutrition in Skeletal Health

    Nutrition plays a fundamental role in bone health, particularly for endurance athletes. Two nutrients stand out in this regard:

    • Calcium: The cornerstone mineral for bone health, calcium is vital for maintaining bone density and strength. Dairy products, leafy greens, and fortified foods are excellent calcium sources.
    • Vitamin D: Essential for calcium absorption, vitamin D is crucial for bone health. Sunlight exposure is a primary source, but it can also be obtained from foods like fatty fish, eggs, and fortified products.

    First Principles of Skeletal Adaptation

    • Bone Remodeling: This ongoing process involves bone resorption (breakdown) and formation. Training stress stimulates bone formation, while inadequate stress can lead to bone resorption.
    • Mechanical Load: Bones adapt to the specific mechanical loads they are subjected to. Endurance training, particularly weight-bearing activities like running, applies repetitive stress to bones, promoting adaptation.
    • Nutrient Availability: Adequate nutrition, especially in calcium and vitamin D, is essential for effective bone remodeling and adaptation.

    Actionable Strategies for Healthy Bone Adaptation

    • Gradual Training Progression: Avoid sudden spikes in training volume or intensity. Gradually increasing the load allows bones to adapt without the risk of stress fractures or other injuries.
    • Diverse Training Regimens: Incorporate a variety of weight-bearing exercises. This could include running (for e.g. short jogs for cyclists in the offseason), strength training, and plyometrics, which apply different stresses to the skeletal system, promoting comprehensive bone health.
    • Optimize Nutritional Intake: Ensure a diet rich in calcium and vitamin D. Consider supplementation if dietary intake is insufficient (get a blood panel before you supplement anything), particularly during winter months or for athletes with limited sun exposure.
    • Regular Bone Health Assessments: Periodic medical evaluations, including bone density scans (DXA scans), can monitor bone health and adaptation progress, especially for athletes at risk of bone health issues.

    Skeletal adaptation in endurance sports is a complex interplay of training stress, nutrition, and physiological remodeling processes. Understanding these foundational principles and implementing practical, targeted strategies can significantly enhance bone density and strength. By progressively and thoughtfully increasing training loads, diversifying training stimuli, and ensuring optimal nutrition, endurance athletes can foster robust skeletal health. 

    Hormonal Responses:

    Hormonal responses in endurance athletes are a crucial aspect of training adaptation. Understanding the hormonal shifts that occur during and after endurance training is essential for optimizing performance and recovery. This section delves into the first principles of hormonal responses in the context of endurance sports, providing actionable insights for athletes and coaches.

    Understanding Hormonal Responses in Endurance Sports

    Endurance training induces various hormonal responses in the body, which play significant roles in energy regulation, muscle adaptation, and recovery. Two primary hormones that are significantly influenced by endurance training are cortisol and insulin-like growth factor-1 (IGF-1).

    • Cortisol: Often termed the “stress hormone,” cortisol levels rise during prolonged endurance activities. While acute increases in cortisol are part of the body’s natural response to exercise, chronic elevated cortisol levels can lead to negative effects like muscle breakdown and suppressed immune function.
    • Insulin-Like Growth Factor-1 (IGF-1): IGF-1 plays a vital role in muscle repair and growth. Its production is stimulated by growth hormone, which increases during endurance exercise, aiding in tissue repair and adaptation.

    First Principles of Hormonal Adaptation

    1. Stress and Recovery Balance: The body’s hormonal responses are tightly linked to the balance between exercise stress and recovery. Adequate recovery is crucial to allow hormonal levels to return to baseline, promoting healthy adaptation.
    2. Energy Regulation: Hormones like cortisol and adrenaline are involved in the mobilization of energy stores during exercise. Understanding their role helps in managing energy levels and preventing excessive fatigue.
    3. Muscle Adaptation: Hormones such as IGF-1 and testosterone are essential for muscle repair and growth. Optimizing their levels through training and nutrition supports better muscle adaptation and strength gains.

    Actionable Strategies for Managing Hormonal Responses

    • Balanced Training Load: Avoid excessive training without adequate recovery, as this can lead to prolonged cortisol elevation. Incorporate rest days and lower-intensity sessions to balance training stress.
    • Nutritional Support: A diet rich in proteins, healthy fats, and carbohydrates supports hormonal health. Post-exercise nutrition, particularly protein and carbohydrate intake, can help mitigate cortisol spikes and support IGF-1 production.
    • Adequate Sleep: Quality sleep is essential for hormonal balance. Growth hormone, crucial for tissue repair, is primarily released during deep sleep stages.
    • Stress Management: Incorporate stress-reducing activities like meditation, yoga, or leisurely walks. Reducing overall life stress can help in managing cortisol levels.
    • Monitor Overtraining Symptoms: Be aware of signs of overtraining, such as persistent fatigue, poor performance, and mood changes, which can indicate hormonal imbalances. Regular monitoring can help in making necessary adjustments to training and lifestyle.

    Hormonal responses in endurance sports are a sophisticated interplay between training, nutrition, recovery, and overall stress management. Understanding the role of key hormones in energy metabolism, muscle adaptation, and recovery is critical for optimizing endurance performance. Implementing strategies that balance training stress with adequate recovery, support nutritional needs, prioritize sleep, and manage overall stress can lead to healthier hormonal responses and improved athletic performance. This comprehensive approach ensures endurance athletes not only perform at their best but also maintain long-term health and well-being.

    To conclude: The best way to make progress in sports is to drive positive adaptation. The better you support your body and mind adapting to stressors, the faster you will succeed. 

    Flo

    www.konaendurance.com

  • Know Your Limits – Testing & Planning

    What is Needed to Succeed?

    Regardless of your sport, the first step is setting a clear goal. (More in our article: Goal Setting – Understand Your Why). Whether it’s completing an IRONMAN or running your first marathon, understanding the specific requirements for your goal is crucial.

    Take, for example, the goal to run a 10k in under 40 minutes. This might require a Vo2Max of 50. If our running technique is subpar, we might need an even higher Vo2Max. But that’s not everything. Our bones and ligaments need to be accustomed to the impact of running, and our metabolic system should efficiently deliver energy. This gives us a rough idea of the requirements.

    Before embarking on your journey, it’s essential to realistically assess your current abilities. Maybe you’re transitioning from shorter distances or just beginning to embrace endurance sports. Recognizing and accepting your current level is the first step towards targeted improvement. The goal is to align your performance parameters as closely as possible with the realistic requirements of your chosen event or goal. Relying on guesswork won’t cut it. Performance tests based on hard facts are invaluable for tracking progress. The key lies in adapting your training to meet the necessary performance parameters effectively. For some helpful at-home evaluations of your current performance, you can use our free test protocols at: https://app.konaendurance.com/

    After recognizing the need to align your training with performance parameters, it’s crucial to understand the typical limits that athletes face. Identifying and addressing these limits is key to effective adaptation and improvement.

    VO2Max (Maximal Oxygen Uptake): VO2Max is a measure of the maximum amount of oxygen your body can utilize during intense exercise. It’s a fundamental limit for endurance performance. To improve VO2Max, focus on high-intensity interval training (HIIT) that pushes your body to adapt by increasing its oxygen uptake capacity and building a stronger foundation for these hard workouts.

    VLamax (Maximal Glycolytic Capacity): VLamax represents the maximum rate at which your body can produce energy anaerobically. While a high VLamax is beneficial for short, intense efforts, it can be a limit in endurance events due to increased lactate production and faster carbohydrate depletion. Balancing training to optimize VLamax according to the demands of your sport is crucial.

    Metabolic Limits: Your body’s metabolic efficiency – how well it converts fuel (fats and carbohydrates) into energy – is a key determinant of endurance performance. Training to improve metabolic efficiency involves a combination of nutrition strategies and training at specific intensities that encourage the body to use fats more efficiently as a fuel source.

    Technical Limits: Technique in any sport is crucial for efficiency. Poor technique can lead to energy wastage and increased risk of injury. Focus on drills and practice sessions that enhance your technique, whether it’s swimming stroke, cycling posture, or running gait. Seeking outside help or filming yourself can be a huge help here.

    Financial Limits: Endurance sports can be expensive, with costs for gear, training facilities, and events. Financial constraints can limit access to resources. Prioritize spending on essentials that have the most significant impact on performance, and look for budget-friendly alternatives or second-hand gear where possible.

    Lifestyle Limits: Balancing training with other life commitments like work, family, and social life can be challenging. Time management and prioritizing are key. Effective training doesn’t always mean more hours; it means quality and focused training. Also, integrating your training into your daily routine can help in managing these lifestyle limits.

    A common obstacle is the unwillingness to accept one’s realistic current physical state. Many athletes let their training plans dictate their actions without considering their body’s readiness. It’s vital to focus on adapting your body to the training stress, which means training intelligently, fueling appropriately, getting enough rest, and maintaining a balanced life. Ignoring these fundamentals can lead to ineffective training or even injury. Outcome over ego!

    True progress in endurance sports often requires a mindful, rather than a forceful, approach. This involves mastering the basics: appropriate nutrition, adequate sleep, training in the right zones, maintaining life balance, and managing stress. Only after these fundamentals become second nature should advanced tools and methods be considered.

    Talking about second nature. Building an environment that is helping you to make good choices is tremendously helpful. Having friends that want to workout with you instead of getting drunk: HELPFUL! If you create a good environment you don’t have to make hard choices and everything becomes easier. Add some hard rules for yourself like: “I only eat unhealthy food x if I finish a race.” This will allow you to not worry about it every time you are presented with unhealthy food x, because you know that you will only eat if once you finish a race. Socially people don’t argue with that: another win!

    Driving Progress through Adaptation 

    Progress in endurance sports is fundamentally about driving forward positive adaptation in both body and mind. The more effectively you support this positive adaptation, the quicker you’ll reach your goals. By cutting out unnecessary distractions and focusing on what truly matters, you set yourself up on a path to success.

    The formula is simple: STRESS + REST = ADAPTATION

    Stress can be anything from life stress, emotional stress, to training stress. It’s all “stress” for your body and mind. Ignoring the stress outside of your training can lead to awful training load mistakes that will push your system over the limit and inhibit real improvement. The dose makes the poison!

    Rest is not just good sleep and nutrition but also mental downtime. Allowing your parasympathetic nervous system to work properly sounds easy, but most of us are in a constant fight or flight response due to stressors like social media or modern life in general. This is one of the many reasons why I love my little farm so much: I can leave my phone behind and calm down playing in the dirt. If your sympathetic nervous system is constantly in charge, you won’t be able to really calm down and realize a true 0/10 on a RPE scale. Laying in bed watching Instagram Reels is not rest!

    Adaptation involves both your body and mind undergoing transformative changes. This concept is incredibly powerful, given the human body’s capacity to adjust to even the most extreme conditions. However, it’s crucial to recognize that adaptation isn’t always beneficial. I’ve encountered numerous athletes who boast about training intensively with minimal sleep and a full-time job. If I had received a dollar for every such instance, I could have easily afforded a brand new tractor. This mindset overlooks the critical role of rest in the adaptation process, often leading to negative consequences.

    Remember: training is only a tool on your path to get better. The real improvement happens if you have the adequate mix of stress and rest.

    What does this tell us about planning? Well, we need to look at more than just your available time to train each week. We also have to take your life circumstances into account. I recommend writing down all your limiters and then figuring out which ones you can tackle realistically and which ones you can’t. Maybe there is a way to substitute a weakness in one area with a strength in another. That’s what it’s all about: finding your personal path to success!

    www.konaendurance.com

    Flo