SPEED is DISTANCE divided by TIME.
What does DISTANCE [in regards to this equation] refer to with respect to the sports of swimming, cycling and running ? It refers to stroke or stride length.
What does TIME [in regards to this equation] refer to with respect to the sports of swimming, cycling and running ? It refers to cadence or rpm.
In sport, SPEED is the ratio of your strike/stroke length to your cadence. Again, where is the connection to HR zones, lactate zones, or power? There is none!
How do you train to develop speed like Christian Coleman? You spend countless hours in the gym doing dryland training to develop the flexibility, the strength, the coordination, and the balance to increase your stride/stroke length. Then, you develop the sport specific technique by training drills to translate the dryland training into the sport. Then, you train to hold a longer stroke & stride length with proper sport specific technique, while in other training sessions you train agility with proper sport specific technique. Finally, you put it altogether in sets to train to do both at the same time: hold a long stroke or stride while maintaining a high cadence. This and only this is true speedwork.
I can assure you that the best of the best don’t do half the crap that you and/or your coach call ‘speedwork’… and that is why they get faster and all you get is frustrated, disappointed, and angry, and injured and ill and why they compete weekend after weekend and the last time you competed was… gee… when was the last time you competed?
When you are done pretending to be an athlete, you will stop working with those pretending to be coaches.
When you are ready to be a real athlete, then you will take the time to find a coach who truly understands human physiology and how to develop it in an healthy manner which doesn’t compromise the long term function of any of your organs or glands or joints. You will take the time to find a coach who truly understands basic physics and how sport specific technique and proper human biomechanics are the solution to minimizing drag so that athletes maximize their speed and endurance. And when you are ready to be a real athlete in pursuit of your fullest potential, you will find a coach who truly understands the psychology of peak performance of what it truly means to win, to succeed, to be a success.
Until then… enjoy the pain and suffering of doing ‘hard’ interval sets on short pace times while enjoying heart palpitations between reps.
Let me put this another way…
What business do you have doing “so called speedwork” if you cannot come close to holding any of the metrics Kwiatkowski can?
I see… you want to do “speedwork” that your coach has told you that the best of the best do, meanwhile you can’t ride 200km comfortably and easily, let alone on back to back days comfortably and easily.
You and your coach both need your head’s examined because it takes a seriously level of brain-dead-ness to think that you need to do “speedwork” meanwhile you can’t even put in a long flat EZ ride without numb hands, numb ass, numb feet, sore back, sore legs and ten gallons of electrolyte fluid plus a carload of gels.
All that it says when someone suggests ‘speedwork’ is needed yet the athlete doesn’t have any sort of foundational level of athleticism let alone body awareness is one thing: they have no respect whatsoever for the sport, for the level of training, for the countless years that the best of the best have invested into developing insane levels of core strength and endurance, for the years of refining the way the best of the best move so that their sport specific technique is insanely efficient while being equally effortless.
You don’t respect the work put in, so of course… all that you and your brain-dead coach think is required for peak performance is a handful of hard HiiT sessions or hard intervals… and that will lift you up to the level of the best. Forest Gump said it best… “stupid is as stupid does”.