Alan Couzens, M.Sc. (Sports Science) Over the course of my life as an endurance athlete and coach, I have been fortunate to attend a lot of training camps. Ranging from altitude camps with the Aussie National Swim Team to early season mileage camps with Pro cycling teams to a number of age group tri camps with EC & even an Epic Camp where we
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Periodization in accordance with your natural bio-rhythms: Art meets science Alan Couzens, M.S. (Sports Science) Jun 10th, 2015 "I''ll ride the wave where it takes me" – Pearl Jam (''Release''.). There was a great article on the McMillan speed blog a couple of days ago on the development of periodization over the years that I referenced/linked to in the tweet below
Alan Couzens is a coach and exercise physiologist in Boulder, Colorado. Through his laboratory testing of a large number of athletes over a long time period he has found that triathlon and endurance sports potential (specifically VO2max) is far more trainable and less limited by genetics than what most textbooks and university courses would have us believe. In
In, a similar way that a bike power file shows more second to second sensitivity than a corresponding heart rate file, it is this sensitivity that is the real strength of HRV. However, also like a power file, this variability comes with its challenges and makes interpretation more difficult than interpretation of pure resting heart rate numbers. 2.
Alan Couzens, MS (Sports Science) You''ll find below a calculator that will give you an equivalent bike power (in watts) for a given running pace. To use it, simply enter your weight (in lbs) in the first white cell then a given (flat) run pace (in the format h:m:ss) in
If you lack the ability to hold 22-26% of your max power for sessions in the 60min to 4hr range, focus on the endurance end of the curve. I find the power-duration curve to be a very useful ''check-in'' tool with the athletes I work with. I hope you also find some value in this approach. Train Smart, AC
Alan Couzens, M.S. (Sports Science) Jan 20th, 2016 – namely to build a body that is more generally athletic (which also tends to lead to a body that responds better to specific training – one of the key tenets of periodization). While the total load numbers are fun to track, a large part of determining the ''success'' of a strength volume
2x thru equals 60 minutes of continuous work of ~240W average, right in range of the rest of our endurance training and right around our target 60% max. With the calculator above, you can come up with an infinite number of fun, strength-focused, workouts that still adhere to the physiological objectives of endurance training!
Getting your ''fat burning'' tested: Part 2: Analyzing and interpreting your results. Alan Couzens, MS (Sports Science) March 23rd, 2016. In my last post, I talked about the benefits of metabolic testing for endurance athletes – namely to assess your ability to resist the greatest limiter in events over 90 min – glycogen depletion.Make no mistake about it, if your interest
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Therefore, the message becomes when HR is consistently either high or low for a given power/pace output (outside of the typical zone), when maximal efforts are compromised by 5% or more or endurance is reduced by 50%, that is, the athlete is having a hard time doing a 2.5 hour set at his or her best 5-hour power: caution should be exercised
Alan Couzens, M.Sc. (Sports Science) April 3rd, 2015. Guess what, there are huge individual differences in the relationship between any given athlete''s 60min & 20min power numbers (& for the vast majority it''s not 5%!). in fact they seem to give the parasympathetic system a bit of a boost (above their ''100%'' pre-training session
Elite endurance athletes may exhibit 80% or more slow twitch fibers, while power lifters will show a majority of fast twitch fibers. Most of us will exhibit a fairly even 50-50 split. While there is still some scientific debate, the most popular position is that the proportion of slow twitch and fast twitch fibers within the body is largely
Ironman Power Calculator: How many watts will it take? Alan Couzens, M.Sc. (Sports Science) Aug 6th, 2015. It''s that time of year – race season! For many athletes, the ''hay is in the barn'' and the emphasis has shifted from building fitness to getting the most possible race day speed from the fitness that you have been able to build. A large part of that comes down
Are you a ''High Responder'' to training?: Putting the performance back into performance modelling. Alan Couzens, MS (Sports Science) Nov 20th, 2014. In a previous post, I talked a little about some of the different ''types'' of athletes I''ve come across in my years of coaching.The guy smiling (in the midst of a double marathon!) in the pic above is Mike
However, if we drill a little deeper, you might start to notice a disturbing trend. While overall power:HR numbers look good, if we look at it on a per workout basis, the numbers from long aerobic workouts start to head South. For long distance athletes, this is important! Here we break the power/HR (EF) numbers down for each phase.
There is much that we can learn from the world of strength training. Because it is such a numbers focused activity with years and years of folks experimenting with different methods and quantifying results, it is well ahead of the game when compared to the relatively new quantitative additions to endurance sports (power meters, pace meters, etc).
February 26, 2011 0 Comments by Alan Cosens. My Lead System Pro. Alan Cosens. I am completely dedicated to providing you the guidance and mentorship that you need in order to achieve the success you desire. The principles I teach completely bypass rejection, persuasion and the need to "convince". « Previous Post my-lead-system-pro Next
I am not the first to come to this conclusion. Bondarchuk, one of the leading experts in periodization has studied factors leading to long term athletic stagnation in elite athletes (1995) and, the #1 predicting factor that he came up with was athletes who either a) fail to take an off-season or b) athletes who continue specific training during their off-season.
Alan Couzens, M.Sc.(Sports Science) I can attest that the range in training response to a given training load between those athletes who lead the most stressful lives and those who live the most simply can be as great as 50%, i.e. it can take twice the amount of training to get the same fitness benefit when an athlete has other stressors to
Ironman Race Weight: 10,000m Run: Olympic Tri: Cycling TT: Distance Swim: We''ve covered a lot of ground and discovered a lot of additional insight, but going back to the initial qu of ideal height and weight ratios for Ironman athletes, you''ll see that our final numbers line up very well with Joe Friel''s long standing recommendations (as I often find after number crunching :-) With
After working with athletes from all professions and life circumstance, I can attest that the range in training response to a given training load between those athletes who lead the most stressful lives and those who live the most simply can be as great as 50%, i.e. it can take twice the amount of training to get the same fitness benefit when
A basic strength week for the endurance athlete Alan Couzens, M.S. (Sports Science) Dec 14th, 2015. A couple of weeks back, I wrote a post about our annual ''Big Steel Challenge'' – a strength focused block of training with a simple mission – lift as many pounds as you can over the course of a month. During the challenge, there are 2 things that we like to do
Alan Couzens, MS (Sports Science) March 4th, 2015 In other words, the loads were definitely a shock to the system - as the HRV data will attest! The camp load broke down as follows: Day 1 – Big (274TSS) 3800m Swim w/~1800m Moderate & 900m Threshold work (coached by Cliff English) & can lead to sleeplessness, irritability and an
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