How much E is too much?

[J-Madd]

"Green is a specialist template" is how it's put in the book if I remember correctly. Unless you're training for a specific outcome involving endurance (SOF, selection, Spartan, Endurance racing) then anything over the minimums is too much. Meaning Base no more than once a year, and Black for the rest of the year. Any E sessions done during Black should stay at 30 minutes, maybe the occasional 45. Little more leeway with activities like rucking and cycling of course.

EDIT:

If you're a recreational athlete (non-operational/don't compete), then stick to the minimums would be my opinion. You're not gaining anything by long E sessions, and you're giving yourself less wriggle room in terms of recovery and food intake.

If you're operational or running Black-Pro, then 1-2 hours plus once a week isn't going to have a negative impact. You just have to self monitor a little more closely and adjust calories. There's slightly less room for error.

I agree with the good Doctor. I have to say, however, that I'm a sort of an odd duck here: I like long E sessions. One of my biggest training struggles is keeping myself from doing too much LSS. Last winter/spring was the first time I had gone completely "Black" since I quit powerlifting a few years ago, and the results were great. So I get it now that I need to keep my E habit in check. To that end, when I'm not in BB, I run a very strict "no more than once/2 weeks" for LSS. When I do go for a LSS, I tend to go for 45-60 min, but that's not because I think I"m getting some extra benefit over the minimum. I just like it.

Last Saturday it had actually been three weeks, instead of two, since my last long LSS. I was interested to see whether I would have any trouble, since that was the longest I've gone without doing any extended E work in a few years. I had no trouble at all. I clipped out a course that I would normally do in 60 min in 55 min, and I was casual the whole way. Trust the system.

[Tym87]

I agree with the good Doctor. I have to say, however, that I'm a sort of an odd duck here: I like long E sessions. One of my biggest training struggles is keeping myself from doing too much LSS.

I'm starting to really enjoy the Long E sessions, running and biking. I recently got a decent bike and a friend and I have been riding more for fun than anything, but I can't help but wonder what a few 2-3 hour long rides might be costing me. Today I struggled a bit in the 80% range with my MS, yesterday was almost a 40 mile ride, I'm sure it's not a coincidence. Even the HIC sessions I enjoy the most are HIC 1-10

[J-Madd]

I agree with the good Doctor. I have to say, however, that I'm a sort of an odd duck here: I like long E sessions. One of my biggest training struggles is keeping myself from doing too much LSS.

I'm starting to really enjoy the Long E sessions, running and biking. I recently got a decent bike and a friend and I have been riding more for fun than anything, but I can't help but wonder what a few 2-3 hour long rides might be costing me. Today I struggled a bit in the 80% range with my MS, yesterday was almost a 40 mile ride, I'm sure it's not a coincidence. Even the HIC sessions I enjoy the most are HIC 1-10

One long ride/week might cost you some max strength, but it won't ruin you. If its fun and keeps you moving, then keep it. Sure, you need to temper your strength expectations, but thats the trade off. if your an operational pro, that might be different. for the hobbyist, I say keep it fun as long as you can live with the trade off. For me right now, the trade off isn't worth it, but you situation might be different and you should be willing indulge some fun!

what kind of bike did you get?

[Tym87]

what kind of bike did you get?

I got a GT Aggressor Mountain Bike for an insanely good deal, practically a steal. It's a little worn in the paint, but a good bike. I haven't owned a bike for over a decade now, but I absolutely enjoy it. I've been on pavement only so far, but I'd love to take it to a trail sometime soon.

[Corax]

I'm also running black pro right now, 1 E session every 2 weeks. Like J-Madd, I like longer E sessions (1 to 1.15 hour). I have a desk job and enjoy clearing my head during a long forest run / hike. It's a great stress reliever for me. I have also found that my E didn't regress from the lower frequency.

[mikhou]

Like J-Madd and Corax, I'm a big fan of Black Pro and 1 E session every 2 weeks. In a former life, I actually ran marathons so I enjoy a long run every so often - especially on a wooded trail. But I see the reasonableness of keeping it in check. A single hour-long E session every couple of weeks gets my "fix" in.

[xfitxm]

"Green is a specialist template" is how it's put in the book if I remember correctly. Unless you're training for a specific outcome involving endurance (SOF, selection, Spartan, Endurance racing) then anything over the minimums is too much. Meaning Base no more than once a year, and Black for the rest of the year. Any E sessions done during Black should stay at 30 minutes, maybe the occasional 45. Little more leeway with activities like rucking and cycling of course.

EDIT:

If you're a recreational athlete (non-operational/don't compete), then stick to the minimums would be my opinion. You're not gaining anything by long E sessions, and you're giving yourself less wriggle room in terms of recovery and food intake.

If you're operational or running Black-Pro, then 1-2 hours plus once a week isn't going to have a negative impact. You just have to self monitor a little more closely and adjust calories. There's slightly less room for error.

I have no imminent plans which require special endurance, and I don't love long E sessions. So I am happy enough to stick to the minimums. But I thought that I read that in terms of heart adaptation, there was some benefit to going 45 minutes or an hour. Which has me sometimes thinking that I should do such a session now and then. Tell me I've remembered wrong!

I was under the same impression than you.

[J-Madd]

"Green is a specialist template" is how it's put in the book if I remember correctly. Unless you're training for a specific outcome involving endurance (SOF, selection, Spartan, Endurance racing) then anything over the minimums is too much. Meaning Base no more than once a year, and Black for the rest of the year. Any E sessions done during Black should stay at 30 minutes, maybe the occasional 45. Little more leeway with activities like rucking and cycling of course.

EDIT:

If you're a recreational athlete (non-operational/don't compete), then stick to the minimums would be my opinion. You're not gaining anything by long E sessions, and you're giving yourself less wriggle room in terms of recovery and food intake.

If you're operational or running Black-Pro, then 1-2 hours plus once a week isn't going to have a negative impact. You just have to self monitor a little more closely and adjust calories. There's slightly less room for error.

I have no imminent plans which require special endurance, and I don't love long E sessions. So I am happy enough to stick to the minimums. But I thought that I read that in terms of heart adaptation, there was some benefit to going 45 minutes or an hour. Which has me sometimes thinking that I should do such a session now and then. Tell me I've remembered wrong!

I was under the same impression than you.

This too was my impression. I don't have TB2 in front of me at the moment, but I'll look it up later. All, in regard to some of the other comments above, does "Black Pro" require an E every week, whereas regular "Black" is an E every other week? I could be wrong, so I'll look that up latter.

[xfitxm]

This too was my impression. I don't have TB2 in front of me at the moment, but I'll look it up later. All, in regard to some of the other comments above, does "Black Pro" require an E every week, whereas regular "Black" is an E every other week? I could be wrong, so I'll look that up latter.

I just read. It says in the E section that result are better between 30 to 60 min. But I don't know if it`s only for BB.

For Black Pro vs Black Standard: 1 E every week instead of 1 every other week. Also for Pro, E session at least 1h.

[Aelian]

Black Standard = 1 E every other week
Black Pro = 1 E every week. Suggested duration 60 minutes for professionals. But the book also says to adjust up or down as needed.

Base Building minimum = 30 mins. 45 minutes suggested if you want to up the ante.

If you're a recreational athlete that struggles with gaining strength, why in the world would you stray beyond the minimums after Base? Or even during Base? Work on your weaknesses first, and then return to E or whatever.

Alternatively, if you retain muscle fairly well (genetically predisposed, young, good recovery strategies/nutrition, or any other contributing factor), and have a hankering for E, why limit yourself?

Standard TB is a protocol for tactical professionals. Take a moment and think of that demographic; likely young, maybe naturally athletic or genetically inclined, with some substantial training history behind them (probably already experienced bootcamp or something similar).

This isn't to say TB isn't meant for everyone else. KB gives clear guidelines in the book for adjusting the program up and down for those that don't fit into that narrow demographic. He harps on it over and over, adjust the program for your needs, start with the basic level HICs, stick to the minimums for E etc etc. Double the E duration if you're an operator and so forth.

It comes down to knowing your goal. Why are you training? Who do you want to be after all's said and done? The huge powerlifter dude with decent cardio, or the wiry guy with extreme endurance? Or maybe you want to sit smack dab in the middle. Figure it out and adjust your TB protocol accordingly.