Joe Friel @jfriel Twitter profile

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Joe Friel

@jfriel

6 years

It really doesn’t matter how hard your recent workouts were if your training is inconsistent. Consistency, day after day, week after week, month after month, is the single most important aspect of training.

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Joe Friel

@jfriel

6 years

Being 100% healthy is more important than being 100% fit. Back off in the early stages of injury or illness. Back off. Rest is more important now.

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Joe Friel

@jfriel

6 years

I made a bet with my granddaughter the day she was born that if she could beat me at any sport at age 16 I’d buy her first car. Yesterday she beat me at downhill skiing. Way to go, Keara!

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Joe Friel

@jfriel

6 years

I suspect the most common cause of poor performance is inconsistent training.

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Joe Friel

@jfriel

6 years

The most common mistake athletes make? Not enough sleep. This is when fitness happens.

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Joe Friel

@jfriel

5 years

In nearly 40 years as a coach I've only encountered a few athletes who make their easy workouts easy enough.

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Joe Friel

@jfriel

4 years

The importance of exercise as seen in the MRIs of the thighs of 3 men, two of whom are triathletes.

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Joe Friel

@jfriel

4 years

The key to success in sport is consistency. Nothing else is as important. Doing the wrong stuff consistently is better than doing the right stuff inconsistently. Take training one day at a time following a flexible plan. If you miss a workout just get back on plan the next day.

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Joe Friel

@jfriel

6 years

When are you “old?” When your age becomes an excuse.

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Joe Friel

@jfriel

6 years

Being 100% healthy is more important than being 100% fit. Don't force it at the first sign of injury or illness. Back off. Rest.

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Joe Friel

@jfriel

5 years

Discipline is doing what you said you'd do when no one is watching.

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Joe Friel

@jfriel

7 years

There is nothing more important in training than consistency.

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Joe Friel

@jfriel

5 years

Adaptation - becoming more fit - is the ultimate goal of training. It happens during sleep.

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Joe Friel

@jfriel

4 years

The most likely common cause of poor performance is inconsistent training - scheduled workouts missed. Consistent training means day after day, week after week, etc. Boring but highly effective. BTW, this doesn’t mean never take a day off. Most of us need these regularly.

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Joe Friel

@jfriel

4 years

There's no fitness improvement without fatigue. Being tired after a hard workout tells you that something positive happened. Now what you need are rest, nutrition, and sleep.

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Joe Friel

@jfriel

7 years

You aren't old until age becomes your excuse.

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Joe Friel

@jfriel

6 years

When experiencing non-training-related life stress it’s usually wise to reduce workout durations and intensities. Frequent downtime Is also a good option. Piling stress on top of stress is counterproductive.

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Joe Friel

@jfriel

7 years

Many athletes could improve their fitness by making their easy workouts easier.

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Joe Friel

@jfriel

2 years

I’ve been using these pedals for over a year. Can swap them between bikes which takes a couple of minutes. Easily charged. My use of power meters goes back to 1995. This is the best I’ve ever had.

Power Meter City

@PowerMeterCity

2 years

The Favero Assioma power meter pedals are a dual-sided power meter with a power sensor located on each pedal. This means the power meter can show both left and right power, in addition to total power and cadence. In stock and ships today

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Joe Friel

@jfriel

4 years

Fitness happens during sleep, not during hard workouts. Workouts only create the potential for fitness. One without the other is ineffective.

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Joe Friel

@jfriel

6 years

If you have a very high performance goal you can only have 3 things in your life: family, career, and training. Every time you add something else the chances of success are diminished.

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Joe Friel

@jfriel

6 years

The two most basic contributors to physical fitness are stress (workouts) and adaptation (sleep). One without the other is ineffective. Balancing them is necessary.

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Joe Friel

@jfriel

5 years

How much should you train if you have a very high goal? @chrissiesmiles says 168 hours per week. She suggests that “training” is everything you do that contributes to performance—workouts, eating, sleeping, relaxing, etc. Isn't easy but she's right.

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Joe Friel

@jfriel

6 years

The most common cause of poor race performance is inconsistent training - too many zeroes in your training diary.

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Joe Friel

@jfriel

2 years

A 5-2 training routine is simple: 5 easy & 2 hard days each week. The easy days build aerobic fitness allowing you to come into hard workouts rested & ready. The problem is usually the easy days. They should _not_ be moderately hard. If you can’t easily talk it’s moderately hard.

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Joe Friel

@jfriel

2 years

The most common mistake athletes make? Doing “easy” workouts moderately hard. Most athletes think that makes them more fit than going easy. Ain’t so. To race fast you have to spend a lot of time training slow.

Low-Intensity Training - Joe Friel

Low Intensity or Moderate Effort? I’ve previously described “polarized training” studies showing that doing workouts above the anaerobic threshold is more beneficial for performance when compared...

joefrieltraining.com

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Joe Friel

@jfriel

4 years

My favorite workout is the aerobic threshold session. After the warm-up, run or ride at about 30bpm below your FTHR. Done frequently this will improve your aerobic fitness - the foundation of all aerobic sports. Tomorrow I’ll tell you how to measure aerobic fitness progress.

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Joe Friel

@jfriel

4 years

Yes, our nightmare is coming to an end.

DirkFriel

@DirkFriel

4 years

Congrats Joe Biden and Kamala Harris. Very happy with the changes to come.

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Joe Friel

@jfriel

7 years

Training=stress + rest. Most athletes are pretty good at stress. But not so much at the rest part.

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Joe Friel

@jfriel

2 years

Most recent addition to my home gym.

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Joe Friel

@jfriel

2 years

Your workouts should be either boring or dreaded. I recommend five of the first type and two of the second each week.

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Joe Friel

@jfriel

6 years

Consistent and long-term strenuous exercise is one of the most potent affectors of lifespan and, especially, quality of life.

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Joe Friel

@jfriel

6 years

I've had athletes put a piece of tape over their watches or handlebar devices for some race-like workouts. Afterwards we compared how they felt with how they actually did. You should become an expert on perceived exertion.

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Joe Friel

@jfriel

2 years

Most athletes improve steadily with a 5-2 routine: 5 easy & 2 hard training days weekly. Easy days (Z1-2) build aerobic fitness & bring you to the hard days ready. The problem is usually the easy days. They should _not_ be moderately hard (Z3).

My 5-2 Training Routine - Joe Friel

Joe Friel explains his 5-2 training method, including lessons from runners like Emil Zatopek and Roger Bannister, as well as his own training.

joefrieltraining.com

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Joe Friel

@jfriel

6 years

70-Year-Old Goes Sub-3:00 in Toronto—And Thinks He Can Go Faster via @runnersworld

70-Year-Old Goes Sub-3:00 in Toronto—And Thinks He Can Go Faster

Ed Whitlock’s famous marathon mark, once considered untouchable, could be in trouble.

www.runnersworld.com

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Joe Friel

@jfriel

6 years

To race well there are three things you must do frequently and regularly: 1. Train long. 2. Train fast. 3. Rest.

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Joe Friel

@jfriel

6 years

For the serious athlete "training" is life - workouts, meals, sleep, rest, etc. It's who they are, their lifestyle. But periodic breaks are still necessary. The holidays are a good time for such a break.

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Joe Friel

@jfriel

5 years

VO2max can be increased in 2 primary ways: 1) lots of volume and 2) frequent intervals done at VO2max. Most serious athletes employ a combination of both.

Odelle (Dee) Joubert

@Dee_joub

5 years

@jfriel in your opinion what is the best way to train V02Max? Why?

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Joe Friel

@jfriel

6 years

You already have the most effective recovery/adaptation device - your bed. Sleep is a great performance enhancer.

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Joe Friel

@jfriel

6 years

The keys to athletic success are an unrelenting dedication to a goal and an unbending discipline to prepare.

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Joe Friel

@jfriel

7 years

One of the most common training mistakes of athletes is making active recovery workouts too hard.

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Joe Friel

@jfriel

7 years

The harder the hard workouts, the easier the easy ones. It's the easy ones that most athletes get wrong.

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Joe Friel

@jfriel

7 years

The more base fitness you develop now the higher your peak fitness in the race season.

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Joe Friel

@jfriel

4 years

Highly focused training without frequent recovery breaks has a way of making one less fit.

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Joe Friel

@jfriel

6 years

When fit and fast you are one dumb mistake from ending it all. This is when you should become more cautious and conservative.

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Joe Friel

@jfriel

7 years

Fatigue is the necessary precursor of fitness. All that's needed is adaptation--the product of adequate recovery.

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Joe Friel

@jfriel

7 years

The most effective fitness enhancement tool is your bed. Following a hard workout sleep is when you become more fit.

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Joe Friel

@jfriel

5 years

Just asked about end of season: After last race take a ~week off. It's ok to take more days off. The next 2-3 weeks do short (relative to the athlete), unstructured workouts in zones 1 and 2. No anaerobic. Decide every morning if you'll even workout that day. Days off ok.

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Joe Friel

@jfriel

7 years

Big goal for 2018? Surround yourself with happy, positive, successful people.

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Joe Friel

@jfriel

6 years

Train your limiters, race your strengths.

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Joe Friel

@jfriel

5 years

Fast After - 100?

GreenlightPT

@GreenlightPT

5 years

Meet George Corones. George is the first 100+ year-old to go sub 1 min for 50m, breaking the WR by more than 21 secs. After diving in to start (😳), George swam 55.75, and beat his own 95-99 age record of 56.12. Yes. He’s still dropping time at 100 years old. Be like George🙌

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Joe Friel

@jfriel

7 years

More volume is seldom the key to better performance. It’s usually about getting the high- and low-intensity balance right.

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Joe Friel

@jfriel

8 months

I’m 80 and think of centenarians as being old. 😀 You really aren’t old until age becomes your excuse.

RideFastCoaching

@RideFastCoach

8 months

@StephenSeiler When I was 20, 40 was old. Now I'm 56, it's moved out to 80...😉

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Joe Friel

@jfriel

7 years

The most important component of training? Consistency.

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Joe Friel

@jfriel

7 years

As an endurance athlete you need to train not to go fast, but to go fast for a longer time.

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Joe Friel

@jfriel

5 years

A hard workout creates the _potential_ for fitness. It's realized afterwards during deep sleep - if you get enough.

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Joe Friel

@jfriel

7 years

The older you become the more you must emphasize recovery.

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Joe Friel

@jfriel

6 years

Training for a race implies knowing exactly what its unique demands will be and then preparing precisely for them. It’s not just a bunch of random workouts.

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Joe Friel

@jfriel

8 years

Training is science; racing is art.

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Joe Friel

@jfriel

6 years

Adaptation to physical stress is the ultimate goal of training. It happens during sleep following stressful workouts. So artificially shortening sleep cycles diminishes fitness potential.

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Joe Friel

@jfriel

6 years

To become a more competitive athlete your training emphasis needs to gradually shift from long duration workouts to relatively high intensity workouts.

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Joe Friel

@jfriel

6 years

When tapering you're shedding fatigue by reducing workout durations in order to gain form. "Form" means freshness (not fitness).

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Joe Friel

@jfriel

7 years

Just like everything else in life, high performance results from hundreds of tiny daily gains made over weeks, months, and years.

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Joe Friel

@jfriel

4 years

You aren't old until age becomes your excuse.

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Joe Friel

@jfriel

2 years

I see this curve a lot: the interplay of motivation and training load. Aim for your personal “Sweetspot,” that which you can sustain without setbacks. Too low and too high are unsustainable.

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Joe Friel

@jfriel

7 years

If you want to race better in 2018 consider hiring a smart coach.

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Joe Friel

@jfriel

3 years

Wife and I are riding across SW France this week and next. Having a great time. Stopping in villages for coffees and exploring towns at end of day.

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Joe Friel

@jfriel

6 years

I’ll bet you can already run at 4min/mile pace. The only issue is - can you do that for 4 minutes? The real challenge of being an endurance athlete is being able to hold the goal speed for the entire race duration.

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Joe Friel

@jfriel

7 years

Fatigue is a predictor of an imminent improvement in fitness - if you allow for recovery and adaptation.

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Joe Friel

@jfriel

6 years

More weekly training volume is seldom the key to better performance for advanced athletes. It’s most commonly about getting intensity right.

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Joe Friel

@jfriel

7 years

Being heavily focused on hard workouts without balancing them with easy workouts leads to reduced fitness.

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Joe Friel

@jfriel

7 years

You already have the best adaptive (fitness producing) device - your bed. Sleep lots.

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Joe Friel

@jfriel

6 years

Setbacks are common, perhaps even necessary. It is not a sign that you are incapable. Rethink, revise and press on to your goal.

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Joe Friel

@jfriel

8 years

Sleep is when you become more fit. Artificially shorten it (alarm clock) and you give up some fitness.

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Joe Friel

@jfriel

7 years

When you think “recovery” it should really be “adaptation” (becoming more fit). It’s not just about removing the symptoms of fatigue.

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Joe Friel

@jfriel

2 years

The more challenging your goal, the less “stuff” you should have in your life. For the highest goals you should have only 3 things: family, career, and training. Adding more decreases the possibility of achieving the goal.

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Joe Friel

@jfriel

7 months

Don’t recall who said this, but something like: If you can’t make time for exercise now you’ll have to figure out how to make time for serious illness later.

Iñigo San Millán

@doctorinigo

7 months

As a follow up of my post from yesterday, I have received multiple comments about how difficult is for many people to do 5h/week of exercise. I know it is difficult for many… However, the average daily time we spend on social media is 2h:24min…From ages 35-54, the average time

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Joe Friel

@jfriel

6 years

For 99% of athletes there's no reason to take any supplements. Just eat real food. They could do more harm than good.

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Joe Friel

@jfriel

7 years

Endurance fitness results from 3 things: aerobic capacity, threshold as a % of aerobic cap, and economy. Training should focus on these.

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Joe Friel

@jfriel

7 years

The most common training mistake is making easy workouts too hard.

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Joe Friel

@jfriel

7 years

The purpose of recovery is adaptation, not just readiness to train hard again. A decreased recovery time _may_ reduce natural fitness gains.

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Joe Friel

@jfriel

8 years

Fitness is a result of workout frequency, duration and intensity. But even more important is workout consistency. Missed workouts are costly

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Joe Friel

@jfriel

7 years

A workout only has meaning in the context of cumulative training. It’s the recent trend that is consequential—not how workout went today.

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Joe Friel

@jfriel

8 years

The more aerobically fit you become the harder it is to achieve high heart rates.

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Joe Friel

@jfriel

6 years

The most common cause of a poor tri/run/TT performance is starting too fast. Even worse is excessive surging throughout the race.

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Joe Friel

@jfriel

8 months

Just so we’re on the same page… When I (and other coaches) refer to “training consistently” I don’t mean doing the same workout every day. Instead, I’m suggesting you not miss workouts. This is the most basic predictor of high performance.

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Joe Friel

@jfriel

10 years

The greatest advance in the next 10 years for endurance sports won’t be in equipment or training; it will be in nutrition.

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Joe Friel

@jfriel

9 years

You are old when age becomes your excuse.

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Joe Friel

@jfriel

8 years

To achieve a high goal you must be willing to frequently exceed your comfort zone.

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Joe Friel

@jfriel

7 years

Train your limiters; race your strengths.

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Joe Friel

@jfriel

8 years

You already have the best recovery device—your bed.

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Joe Friel

@jfriel

6 years

At its most basic level training is easy. Whether a pro or novice there are only 3 things you can modify in a workout: mode (bike, run, etc), duration (how long), and intensity (how hard). The hard part is getting the right mix at the right time.

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Joe Friel

@jfriel

6 years

"...what we now consider to be normal physical deterioration with aging may not be normal or inevitable..." Bottom line: avoid "normal." #fastafter50

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Joe Friel

@jfriel

2 years

Most athletes improve steadily with a 5-2 routine: 5 easy & 2 hard training days each week. The easy days build aerobic fitness & bring you to the hard days rested & ready. The problem is usually the easy days. They should _not_ be moderately hard (z3).

My 5-2 Training Routine - Joe Friel

Joe Friel explains his 5-2 training method, including lessons from runners like Emil Zatopek and Roger Bannister, as well as his own training.

joefrieltraining.com

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Joe Friel

@jfriel

5 years

If your workouts indicate you are fit and fast you are but one mistake from ending it all. You’re at high risk. When in great shape err on the conservative side with training decisions.

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Joe Friel

@jfriel

7 years

The higher your goals, the less “stuff” you can have in your life. At the highest level those are typically family, career and training.

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Joe Friel

@jfriel

7 years

No amount of fitness is worth an injury. When something doesn’t feel right stop the workout.

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Joe Friel

@jfriel

7 years

In sport as in life, dedication and discipline are the keys to success.

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Joe Friel

@jfriel

10 years

The best purchase an athlete can make is not faster equipment, but rather hiring a smart coach. It’s the engine, not the chassis.

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Joe Friel

@jfriel

8 years

How many hours/miles/km you do has a small effect on speed. High-intensity training is the way to become faster.

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