Mon expérience honnête sur le DOUBLE SEUIL 😬

jacobine gbrsen Christian boomenfeld Gustav iden cam levins Woody kinkake father Auguste or even Luis grigalva all these athletes are among the best runners on the planet they have one thing in common they use the double threshold you have surely noticed it if you consume racing content on foot especially elite we talk a lot about the Norwegian philosophy and double threshold in recent years and a kind of hype around its methods and I'm even starting to see amateur runners using them today I wanted to talk to you about these methods is -what is so magical about it, the frequent errors that I see and my experience which is a little more objective and also why I finally came back from it and if I believe that it is important as a video it is because well it's spreading so quickly that there are big risk factors associated with its methods and I also see people who apply it poorly so what is the double threshold we're going to go over the basics so that all the people follow me the double threshold it consists of stringing together two quality sessions in the same day most of the time it is two sessions apart for example in the morning we will have 20 x 400 and in the evening 5 x 2000 with several hours of recovery between the two so yes it stings yes you have to have time and yes there are lots of variations possible we will come back to that so what are the advantages of doing two threshold sessions in the same day rather than just one training session but longer and there are several reasons, concentrate, it's going to be a little bit technical. The first reason is that dividing the qualitative load in two theoretically allows you to accumulate more quality volume than in one. single session in particular because you have several hours to recover between the two sessions more kilometers at speeds around SV2 which means that we optimize two physiological determinants of performance out of the three the speed at SV2 some think that it is the the most important determinant and the other is the economy of running personally I think this is the one that trains the most because yes more volume of fast running should reduce the energy cost of your small stride parenthesis before moving on to the second reason is to recall that the basic idea of Norwegian training is that performance in running from 1500 m to marathon is very very very mainly determined by the effectiveness of the aerobic system if we take a 10 km race for example which is run at full speed and well it is approximately 90 95% or more of the aerobic sector which will be called upon only 3% of the other sectors which are more anaerobic we are not going to go into detail on this because there are lots of little nuances and there is a video coming where we are going to develop this a little more and a way to know if your sectors are more anaerobic lactic alactic are not overly stressed when you train and well it is to measure your lactate which is a bit of a witness to the activity of the anaerobic system and that is why the followers of the Norwegian philosophy have a lactatometer and that This is also why Coros implemented this aerobi versus anaerobi function so if we take the example of 20 x 400 in the morning and 5 x 2000 in the evening that represents a total of 18 km of quality if we had to run them in one only once it would be too stressful for the body the recovery time it would lengthen it would harm the sequence of sessions and so on a second advantage of the double threshold is being able to vary the stimuli over the 400 m session we are going to run a little faster than the speed at SV2 but as it is short it remains mainly aerobic around the 10 km pace for example and on the two 2000 we will be rather between the 30 km pace and the anaerobic threshold we therefore have stresses a little bit different which still go in the same direction ultimately one last reason that I see is to be able to counter a limiting factor in training you all know it is the muscular factor so it is not only me who says it Marius baken who is a former Norwegian elite runner and who talks a lot about Norwegian philosophy on his blog he explains that running is an impact sport that you know it will create muscle microlesions in each stride and therefore inevitably the muscles will end up tiring and will need rest before being able to continue with a new stress there are two things that hurt the muscles the intensity the faster we run we create more lesions and there is the total volume to counter muscle fatigue we can for example use carbon shoes which will allow us to generate a little less muscle damage and therefore be able to accumulate more kilometers of aerobic quality but it is approximately everything we can do except of course the double threshold by dividing the volume into two sessions we get around this problem a little take the example of Jacob's training my source is Julien rank who knows quite well what Jacob so we can see that on Monday there are two jogging sessions with a workout and lines Tuesday double threshold Wednesday jogging Thursday again double threshold Friday jogging Saturday hill morning threshold the first and Sunday a long step so long about 20 km knowing that the double thresholds are often intervals between 400 m and 3000 m so to summarize a little everything we have just said the goal of the double threshold is to accumulate a lot of very aerobic volume in control let's say between 95 and 105% of the SV2 speed roughly it's a semi pace for a fast runner the difficulty of the task well it is found in the total load and the sequence of sessions rather than by the difficulty to hold the speeds or hurt yourself during the session in the end it's a proven way of doing things but it's not at all the only one and it's really not for everyone either it's important that you understand because given the hype for Norwegian training we sometimes forget that most of the world records from 1500 m to the marathon well in fact they are made without using the Norwegian method using other methods and but not really double threshold to my knowledge now I would like to tell you a little about my much more subjective experience with the double threshold so I went to see on ceava when my first double threshold was, it's difficult to say because in 2018 for example I I had for the first time carried out two quality sessions in the same day but it was not really at the threshold I was very stupid at the time plus I believe that the real first time was on August 30, 2020 when I do my first boulder special inspired by Renato Canova the morning program was 10 km paays marathon then 8 km a little faster and in the evening I had very easy 1000 m like marathon pace so it's not in the same genre than the Norwegian double threshold but the logic is still very similar in June 2022 we had decided with my former coach Doris to chain several weeks with double threshold days I had lasted 3 weeks with two sessions on Tuesday example 6 x 1 km rather in control in the morning but in the evening on the track I did 7 x 1 minute 30 plus 1500 m at the end I had turned the 130 around 250 it's more of a 3K 5K pace for me much too fast for double threshold and as I was training with other guys who did only one quality session during the day and well I was going much too fast because I wanted to stay with them and the other mistake that I what I did was to accumulate too many kilometers in my days 21.6 km in the morning 18.7 in the evening that's more than 40 km it was just not sustainable in January 2023 we tried the double threshold again but this time I had a lactatometer to help me control my pace we tested things like 3 x 7 minutes in the morning and 13 km continuously at 330 in the evening, i.e. 10 seconds further than my marathon pace but after my last 7 minutes I am at 9.8 mmol per liter so in theory well above my SV2 which is generally between 4 and 5 mmol even if it totally depends on the runner so even with a lactatometer I couldn't keep myself in control enough to chain the double thresholds on several months the proof a few weeks later morning session 12 minutes at 3009 per km it's around Mo SV2 at the time then 8 x 1 minute 40 between 2.45 and 255 rather around the VMA pace in the evening I return on the track for a 6 x 1000 from 304 to 256 still much too fast in a session like that I should have stayed around 310 for the kilometers so it's still a big difference in short I understand that the problem is not the double threshold but it's my inability to manage myself in training so why haven't I managed to do real double threshold already I think it takes someone who knows this type of training very well and who nit not afraid to tell you to slow down which was not the case with my former coach and so I understand a little why the father of ING Brsen well he shouted at them even if it's not the best way well in fact you do n't really have the right to make mistakes with this close friend then it's difficult to reconcile with group training because your friends well they will have a single quality session in the legs and so well either you stay with them but you will too quickly or you agree to go with a slower group but there it's super frustrating so in fact there is no good solution ultimately perhaps the most obvious reason I think I didn't particularly like staying always in control which may seem surprising compared to my runwise philosophy based on listening, sensations, control and so on but what is certain is that at the time I was not mature enough for the double threshold since then I have been working with rid my new coach we had the opportunity to do a bit of double threshold during the general preparation of Valencia 2023 only once in fact it was before my semi where I did my RP in 16 approximately c It was a Tuesday like 12 days before the race we had done 7 x 4 minutes in the morning between 304 and 3008 rather easy and in the evening on treadmill 12 x 2 minutes at 3004 even easier than in the morning I think that if I succeeded this time to do it well it's because the gaits were written very clearly on the plan so in fact I only did it I did n't ask myself any questions so to summarize if I had to do it again double threshold here is what I would already do I would really run slower than in the past with the idea that the most important thing is to accumulate a lot of quality kilometers around the threshold rather than wanting to do big times in a session then I will do my second threshold session on the carpet to be sure not to exaggerate, this is often what Jacob or Julian do, moreover, and finally we would set very precise paces to be sure not to exceed the double threshold. it's really not compatible with working on sensations because well the possibility of going too fast is not an option so to conclude this video for whom the double threshold is intended then in my opinion you must already have been running for 4 to 5 years a good training volume at least 80 100 maybe even 120 km per week you are used to overtaking several times per week you are not in specific preparation for the 1500 m to the marathon I think at that time you have to remove the double threshold it's for you if you have time a lot of time your recovery abilities must also be excellent and ultimately I think that a good thing is if your entourage prefers you but at small dose finally a small idea if you do not necessarily meet all these conditions but you really want to take yourself for Jacob for the space of a day at least it could be to integrate a second micro session like 6 xs a minute a minute or I don't know 3 xis 1000 at a very easy pace like 10 km over 1 minutes and marathon over 1000 m and above all I insist don't try to copy what the pros do that we're talking about double threshold or not for that matter unless you do the same volume as you have as many kilometers under your belt or you have similar recovery capacities which is quite unlikely if you still have questions about the double threshold or on the Norwegian methodology don't hesitate in the meantime I'll tell you next time ciao the machines