- [Speaker] Come on guys let's go!
Come on, we gotta go do work,
do work.
Ohh, I'm gonna step in that.
Thanks Grace.
Today we are going to talk about the 10% rule
how it's kinda your top end, the key to making sure
that you progress while staying injury free.
Talked about it on a run today.
(upbeat music)
So all right, trainiacs, I was actually just on a
run earlier this morning I took these little dudes with me
it was just a little recovery run.
And somebody stopped to talk about running with
these dudes and we got to talking about doing an Ironman.
Now this person had done a few running races,
he had done I believe one or two Olympic distance races,
but he said "you know I just I can't get through my head"
"that I would be able to go as long as I need to"
"for a full Ironman."
And he said he wanted to do one but it just wasn't
in the cards, he didn't think that he would be able
to build up to do it.
And my response was "you could absolutely can!"
Humans are made for endurance, we evolved
to be on our feet, active, foraging, hunting,
gathering, doing things for 18 hours in a row.
So when we start training for an Ironman our body just soaks
it up and that's why I say absolutely everyone out there
can do a triathlon, absolutely everyone out there can
do an Ironman, if you really want to do one,
go for it!
There's nothing holding you back besides a little bit
of work, now you do have to make sure that you go about
that work properly and I'm gonna tell you now how to go
about that with the 10% rule that I told to this fella
that we were walking with.
So I talked about the 10% rule in other videos
but I haven't actually dedicated an entire video to it.
The 10% rule is how you build up your endurance
safely, and appropriately.
So let's say that you've got seven weeks here that
you're just planning out your next seven weeks of training.
And let's say you were doing your bike training
for example and you are starting at a point
where you can do let's say 50 kilometers of biking.
Well the 10% rule means that you increase no more than
about 10% each week.
Now the next week you do 55 kilometers of biking,
in the third week I recommend two weeks of building up,
one week of rest, you do about 60% less than what you
had done the most recent weeks so this gets us to about
33 and then when you come back from that rest week
you step up from the most recent distance that you did
so that gets us to 61 and then we increase to about
68 kilometers, step it down a little bit, back down to
quick math here, we're talking 40 kilometers.
And then you come back to about, brain stall
brain stall, brain stall, 75 kilometers and you just
increase all the way along up and down
until you gradually get yourself
to your Ironman distance race.
And I've talked about the goal distances that you need
to be able to ride, I haven't really talked about it
in relation to running but I'll give you a resource
at the end, but first I wanna explain another way
that you can look at your training, so the next way
that you can look at this 10% rule is week by week.
Not just discipline by discipline or distance by distance.
So let's say one week you accumulate two hours of swimming
five hours or biking, two hours of running for example.
Getting in a total of nine hours of training,
well you can then increase each of those total times
that you're doing throughout the week by a total of 10%.
Two hours fifteen of swimming, five thirty of biking,
and two fifteen of running, getting you to 10 hours
which is roughly about 10% longer.
Just a little bit longer than that but there is a third
way that you can look at this.
You can also look at it from the standpoint
of total accumulated training hours regardless
of the disciplines that you're doing.
So let's say in week one you do six total workouts,
accumulating an average of one and a half hours per workout
you're looking at nine hour total training week,
well it doesn't have to be just six workouts
where you're increasing each of them by about 10%
you can change that to even say, four total workouts
for a two and a half hour average accumulating
ten hours of training, that same 10% increase
week by week and why you might wanna do this is,
say an example where I'm in right now, we need to
increase my long ride from last week going four and a half
hours to this coming week being a total of six hours
way more than 10% so instead of just increasing that
long ride what we did was gave me a
Monday, Tuesday, Wednesday rest week
so that's gonna be significantly lower allowing
us to be significantly higher in the long endurance bike
and run that's coming up this weekend
to get ready for that ultra endurance Ironman event.
So at no point are we increasing the total training load
by more than 10%.
So the big picture of what you're looking to do is use
that 10% guideline of total training hours
accumulated throughout the week and the increments
of how much you step up each long distance workout
week by week, but you can also massage it a little bit.
It's not exact nothing but 10% it's kinda somewhere in that
five to twelve is sort of the right range.
Now if you're just getting started that incremental
gradually increasing your endurance by 10% each week
is gonna be safe, it's gonna allow you to keep progressing,
it's going to improve your fitness,
and what I said to this individual I was talking
to today is it's going to change your perception
of time, where you might be starting out thinking
I can't possibly go any longer than 45 minutes,
well you go 49 minutes and then 55 minutes,
and then 60 minutes and gradually it's just gonna feel
like the same sort of effort and your perception
of time, mentally you're not gonna get as bored
during those long rides as you think you might.
Now what I've done is a lot of you have downloaded
this before but if you haven't yet I haven't talked
about it in awhile, if you go to
triathalontaren.com/plantemplate
that's a completely redone training plan template
where you can put in the date of your race,
how many workouts you wanna do
each week and what it'll spit out for you,
is sort of an automated 10% increment based off of
how far away you are from your race, for your long ride
and your long run which are the more critical
endurance building workouts that you need to do.
So this'll give you kind of an example of what you want to
do throughout the week, so whether you wanna do
four workouts or nine workouts it'll say well here's
what we would break down for those four or nine
workouts and how long they need to be.
So it gives you a little bit of a sample of what we do
on teamtraniac.com
so go check that out
triathlontaren.com/plantemplate
you put your email address in you get it for free
and stay safe, 10% ideally no more.
Later trainiacs, tired dog, best dog, that's the best Pete
Grace's just a lump over there.