- me\n\n
Here is how it works...
\nThe BNS ladder consists of 3 steps:
\nYour job is to ensure that your training adheres to each of these steps in this order of priority.
\nTraining basics are what's going to provide the greatest bang for your buck.
\nExample: training with strong consistency
\nWithout consistency, detraining will blunt your progress. However, with consistency in place, you can train in a lot of different ways and still see good progress for a while.
\nHere is an example of a novice amateur cyclist who got the consistency right. In two years of training, he hardly missed a training week. More specifically, over 24 months only 5 weeks contained low loads. As a result, he progressed from unfit to an FTP north of 4.5 W/kg in just over two years (while in his 40s).
\n\n\n | \n \nStep 2: Appreciate Nuances\nTraining is the art of amending general principles to your circumstances. Succeeding at this requires a certain appreciation of nuances. \n\"Rules of thumb\" often work well up to a certain point. But they aren't always optimal. \nThreshold intervals close to 100% of FTP is one example. At 100% of FTP the margin is small before the cost of your workout increases considerably (when working above 100% of FTP). Now take into consideration that your performance on the day depends on your fitness + leg freshness. So at any point during your training week, your true FTP on the day could vary quite a bit. \nTherefore, rather than blindly setting your workout target to 100% of your FTP estimate, you would do well to consider your training status and leg freshness on the day. \nExample: The Norwegian national triathlon team uses different lactate targets for threshold work depending on the training period. In periods with big loads, the target intensity is a touch lower - allowing more room for error. Whereas in periods with more lenient loads, the target is closer to LT2 (≈ FTP). \nThe stronger you become and the higher your training load, the more important these nuances become. Proficiency in using these nuances to your advantage is part of what's going to set you up for more efficient training in the future. \nStep 3: Make the Required Sacrifices\nStrong basics and appreciating nuances can get you far. \nBut if your goal is to be in the top 10%, at some point you will need to make sacrifices the other 90% aren't willing to. Because rest assured, the other guys and gals in the top 10 do. \nWhether it's cutting evening TV time to improve your sleep, stepping up your meal quality, or turning down social invitations to enable the training volume you know you need - to reach the higher echelons of your age group, you'll typically have to make some of these sacrifices. \nBut it doesn't make sense to start with step 3 if you're terrible at steps 1 and 2. The key to success is starting in the right end of the BNS ladder. Get good at the basics. Apply strong principles and amend them to your circumstances. And then, prepare to make some sacrifices. \nThis is something anyone can master. And when you do, you'll be surprised at what your body can achieve. \nBest regards, \n- Martin \nPS! Know someone who would benefit from this information. Pay it forward! Click the blue icon below to send them this post. \n\n | \n\n |
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