New to Power and Grace Endurance is “Gear” pacing. We all know what gears are from riding bikes as kids. Lesser known are the gears we all have in exercise. A car is much like a human, the engine is the heart, the wheels are the arms and legs, and the transmission is your brain. If you want, you can do burnouts in your low gear in the car; but after a few seconds your car’s engine is going to overheat. So is the case for exercise, run at maximal effort and you will collapse after roughly 30 to 60 seconds. Why doesn’t our car burn up when we go faster down the road? Why doesn’t our body collapse after 60 seconds of a 5k? We switch Gears.
Before now, pacing for workouts has been prescribed by stating which % of your 5k PR Pace you should be running. The effectiveness of that method was limited by the fact that each athlete’s Gears vary greatly, and are not all proportionate to our 5k PR Pace.
Gears are the speeds at which we should move in order to complete a workout for a given time domain. In order to improve our ability to move over all time domains we need to work each gear specifically. Each movement has its own set of Gear, but the common denominator across all movements is the feel that these Gears cause in your bodies. In addition to increasing your ability to run, row, and exercise faster, this system will train you to recognize that feel you need to hit in order to optimize your performance.
In the workouts you have seen lately and those to come, you will see specific gears prescribed for each portion of the workout.
Note the free site likely has these gears redacted. When you sign up on Wodfollow, you should send an email to powerandgraceendurance@gmail.com to receive your pacing sheet. These pacing sheets will prescribe your Gears.