USA Cycling Coach Webinar long slow distance or high intensity
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Training intensity and volume distribution as well as individualization of training are described.
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Similaire à USA Cycling Coach Webinar long slow distance or high intensity
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USA Cycling Coach Webinar long slow distance or high intensity
- 1. Will Kirousis | @willkirousis | 978*466*5151 | will@tri-hard.com | www.tri-hard.com Long Slow Distance OR High Intensity: What’s Better? (For your athlete)
- 2. Getting Started • Discuss volume and intensity in the context of the training process overall. • This starts out general… • Then we will look at issues which lead to specific variations/adjustments in how YOU could apply volume and intensity within an athletes training program. • Finish up by touching on a few “Second Level” strategies that can help your advanced athletes perform best.
- 3. “What is a training program?” Planning of progressive workout stress & recovery, leading to predictable improvements in performance Goal of Training: • Going faster, with more endurance, and more enjoyment!
- 4. For best results: Set up training to facilitate recovery, not just to maximize work accomplished.
- 5. The Variables Constituting a Training Program Volume Intensity Frequency Load Total accumulated training via duration or distance How much work (velocity/power/HR) you accomplish per unit time. Not effort, which is how you the accruing stress of a workout feels knowing what you have done, and still plan on accomplishing. How many times you workout during a specific period of time. The combination of volume and intensity. Assessed via TRIMPS, sRPE, TSS Builds aerobic enzymes, mitochondria density, capillary density, decreases (good) type I fiber diameter, increases IIa fiber aerobic ability, increases glycogen content of muscle, increases time to fatigue, increases VO2mx and “threshold”. Same as volume, but also increases acid buffering ability, economy, aerobic ability of IIa/b fibers and fatigue resistance of IIa and b fibers. Ties volume and intensity into a tangible plan. Intermingles with both volume and intensity improving fatigue resistance and technical skill acquisition. Improves efficiency. Text book: Only based on training stress. Real World: INCLUDES non training specific stress like PT, work stress, life stress, dietary stress, chriopractic adjustment, self massage, random activity (soccer with your kids) etc…
- 6. Clarifying Intensity Low Medium (Med) High (HI) Feels very comfortable unless done for a very long time Feels like your doing something and feels fairly fatiguing. Feels very powerful and sharp, longer (30”+) efforts produce a lot of fatigue fast! @ or below the “Aerobic” Threshold or roughly below 75% of MLSS/FTP/OBLA Between aerobic and lactate/anaerobic thresholds (if measured in a lab) MLSS/FTP/OBLA up to max (maximum total work capacity). Long workouts, moderate intensity workouts, steady , comfortable all day long workouts. Tempo workouts, long intervals, race intensity work. Short time trials, parts of races. Shorter interval workouts, “VO2max” training, “Anaerobic”
- 7. High Intensity Training High Energy Muscle Action High Volume Low intensity Training Repeated Contractions AMPK CaMKPGC-1α Increased aerobic ability in ST, FOG, FT muscle fiber, glycogen storage, mitochondria #’s, aerobic enzymes, fat oxidation rate, Master Adaptation Switch Adaptations triggered that improve endurance performance Both volume and intensity trigger different adaptive switches to get the SAME result! Stimulates Stimulates Image Adapted From: Laursen, P. B., (2010). Training for intense exercise performance: high-intensity or high-volume training? Scandinavian Journal of Medicine and Science in Sports. 20(Supple. 2), 1-10. doi: 10.1111/j.1600-0838.2010.01184.x “While the metabolic adaptations that occur with high-volume training and high-intensity training show considerable overlap, the molecular events that signal for these adaptations may be different.” (Laursen, 2010).
- 8. If Intensity and volume do the same thing… then what’s the difference? The amplitude and angle of the adaptations caused by each approach! • High intensity training – Increases the rate of energy production an athlete can accomplish. – Increases an athletes ability to handle the byproducts of fatigue. – Increases economy and work capacity, thus making lower intensities less challenging mechanically and metabolically. • Low intensity (volume based) training – Reduces the build up of the byproducts of fatigue. – Increases overall recovery rate. – Increases the rate of energy produced from oxidative sources during exercise. NOTE: These adaptations overlap!
- 9. The Impact of Intensity and Volume on Training and Recovery Factor Hi Intensity Volume (low intensity) Recovery Time Needed Hi Low-Moderate Training Stimulus Hi Low-Moderate Frequency Needed Low-Moderate (3-6) High (5-9) Duration Needed Low-Moderate High Summary: Training with low intensity requires a relatively high frequency and volume of work to work best. Training with high intensity requires a relatively low amount of high intensity training to work best.
- 10. You can not train @ high intensity as often as low intensity due to the recovery demands placed upon you by each. The higher load an athlete executes, the more you fatigue, thus, the greater the stimulus for adaptation, and the greater the need for rest Workout or Race EZ - Z1 Workouts MI—T - Z2 - Z3 - SS Workouts 40KTTR – HI – Z4 – FTP Workouts VHI - SH I- Z5+ Workouts or Races 1 Day 2 Days 3 Days Chart Modified From: J Olbrecht, The Science of Winning, 2007.
- 11. Building on the single workout model just reviewed… keep in mind that when… Intensity up, volume down… Volume up, intensity down! Lower Intensity Higher Intensity LowerVolumeHigherVolume
- 12. The fitter you get, the less duration of intensity is needed (% of total), but the higher it needs to be to improve endurance performance. LOW 50% Med 25% Hi 25% LOW 55-60% Med 20-25% Hi 20% LOW 75-80% Med 10% Hi 10-15% New Athlete Mid Level Athlete Advanced Athlete
- 13. • Youtubeification of Sport (Ie, it plays well on youtube) • Often the middle is believed to be high/very high intensity • Provides instant gratification • Visible fatigue is glorified Uh Oh… “We” like the middle – it feels like “we are doing something”.
- 14. Aim for a “polarized” hard – easy pattern spread over the training period rather than doing monotonous load. Avoid Chronic Load Syndrome Hansen, D. “Identifying Opportunities for Optimal Recovery and Regeneration.” Presentation at the Boston Sports Medicine and Performance Groups Spring Session 2014, Boston, MA, May 15-16, 2014.
- 15. What’s the answer then? High or Low? BOTH! BLEND low, middle and high intensity training for best performance! Lets look at a few ways to create that blend…
- 16. • Who is the athlete, what have they done? Individualize. • What’s that athletes stress budget and how do we progress/adapt? • Create actual training structure for the athlete and implement workouts. • Adjust and adapt to stay in that athletes ability to adapt – think adaptation, not recovery. Since they work best in conjunction with each other, the question then becomes: volume or intensity… What’s best for your athlete NOW?
- 17. Your Athlete’s History? • Training history impacts performance – Where you have been, provides insight on where you can go. – How long have you trained in your current sport? • The longer you have done your sport, the harder gains will be, and the likely hood that you can do a greater total training load is higher. • Provides clues to your injury resistance. – How long have you trained consistently in a similar sport? • If you ran competitively in high school and college and after college prior to cycling, you are more aerobically ready than a total newbie to endurance sports. – Good health? – What sports have you done for significant periods in your life? • High school, college, out of college? Soccer? Track? Cycling? Swimmer? Hoops? Football? • Provides clues about your movement abilities, injury resistance, fiber type dominance, and injury history.
- 18. Is Your Athlete ST or FT dominant? • What type is your athlete? – Take with a grain of salt! – Muscle Biopsy (OUCH!!! We are not going there…) – Create context by assessing an athletes past sport tendencies/success/likes. “Were you first or last to the ball?” – Jan Olbrecht max lactate test. – Power profiling assessment - / – Helps create individualized training: The fiber type you possess most will impact how you respond to training, and the biases needed in your training for you to perform best. – Athletes still need to progress to the race they target… but how its approached, the distribution of work, can change to improve recovery and adaptation.
- 19. Differences based on FT/ST estimation? Different energy production and recovery patterns Fast Twitch Group Slow Twitch Group More FT fibers = less able to use oxygen to fuel work. More ST fibers = more able to use oxygen to fuel work. Uses more carbohydrate at any exercise intensity due to less efficient metabolism. Uses less carbohydrate at any exercise intensity due to more efficient metabolism. Quicker to accumulate acid during exercise as intensity climbs Slower to accumulate acid during exercise as intensity climbs Greater ability to accelerate rapidly. Not extremely good at accelerating rapidly. Given lower aerobic potential, recovery rate is slower from all intensities of work. Higher aerobic potential means that recovery rate is faster from all intensities of work. Needs to do recovery and LSD workouts at lower intensities to minimize FT fiber recruitment Can be a little more flexible in recovery and LSD workouts. Extremely light rest intervals to facilitate “anaerobic” (ATP-PC / Glycolytic) system’s recharge EZ (Z1) to MI (Z2) rest intervals can work given less reliant on ATP-PC / Glycolytic systems. Have to work up the oxidative “aerobic” system given they are quick to generate lactate. Typically less good at generating lactate, so a little frequent work which generates lactate is good. Tends to maintain peak for shorter periods Can maintain peak form longer
- 20. ST/FT Training Impact Recovery / Regeneration Workouts • Slow Twitcher – Slightly longer recovery workouts – Slightly faster (EZ to MI aka Z1-2) recovery workouts – During recovery blocks, max duration = .6*Previous Long Workout Duration (PLWD) – Including a very small % (.15-.25*Previous Build Week Time @ Intensity (PBWT@I)) is ok • Fast Twitcher – Shorter recovery workouts – Slightly slower (EZ aka Z1) recovery workouts – During recovery blocks, max duration = .4*PLWD – Including a very small % (.05-.15*PBWT@I) is ok.
- 21. ST/FT Training Impact Long and/or Steady Workouts • Slow Twitcher – Can include Z1-2 and even a bit of 3 (EZ, MI, T) – Can go as long as needed and the athlete will adapt to. – Can include tempo or other work and still recover well. – High oxidative ability allows lower stress and shorter recovery window. • Fast Twitcher – Can include Z1-2, better not to do much Z3 (EZ, MI primarily). – Broken long workouts (AM/PM split ex) can work. – Tends to fatigue glycogen faster, thus to much and to long blunts top end and makes a longer recovery window.
- 22. ST/FT Training Impact “Threshold” Workouts • Slow Twitcher – Can handle and adapts great to “threshold” work due to a high oxidative ability. – Does great with “classic” steady “threshold” training, just below, at and above threshold. – Also does great with over-unders using Z3/T/SS as the “rest” part of the over under. • Fast Twitcher – Tends to be beat up by and does not adapt as well to “threshold” work due to lower oxidative and higher (naturally) glycolytic ability. – Often better off with work like, micro intervals, or progressive “threshold” intervals, or over-under’s where the rest interval’s are at Z1/EZ.
- 23. ST/FT Training Impact “HIIT” Workouts • Slow Twitcher – Needs very little HIIT. “A little goes a long way” – To much blunts oxidative fitness causing athlete to feel flat. – Likely best to include a small amount through the training year. Could also cycle it in to alternating build blocks through the year. – Do not need much to max out adaptations. • Fast Twitcher – Tends to need longer periods of time working on HIIT frequently and can adapt well to that work. – They do need solid recovery between workouts – but can handle more HIIT over the course of time..
- 24. How does the athlete recover? • Your adaptation “profile” (slow / fast responder) – Slow recovery rate = less intensity is possible. Longer low intensity training focus is likely best for you. – Fast recovery rate = more frequent intensity. Even if training for very long races, doing frequent intensity bouts will be best for you. (not every day!) – Based on questions about or observations of your past. – Based on recovery factors (HRV/RHR/ExHR etc) NOTE: Changes over time (fitter = faster relative to you, increases in age and life stress slow recovery down relative to you)
- 25. What’s your stress budget? • Financial analogy • Your life (stress load and logistics) – All the time in the world / low stress = higher volume and intensity – Some time / moderate stress = moderate volume / greater % of total time at high intensity – Minimal time / moderate stress = low volume / high % of total time at high intensity. – High stress regardless of time = low volume / a high % of time at high intensity, but minimal total amounts of training.
- 26. What are you training for (goal)? • Specific race/event • Base training distribution on athlete history, athlete health, stress budget, adaptive ability, and suspected fiber type. • Now, train, observe and adjust…
- 27. Monday Tuesday Wednesday Thursday Friday Saturday Sunday 20 Rest 21 Ride 1hr EZ, mid ride 8’ @ HI X 3, 2’ EZ RI 22 Bike 2hrs EZ. 23 Ride 90’ EZ 24 Ride 30’ EZ, 2X30” SHI 3’ EZ RI, 1X8’ @ HI mid ride. 25 KSR 26 KSR 27 KSR 28 Ride 1hr EZ 29 Ride 1hr EZ 30 Ride 1hr EZ. Mid ride do, 8’ HI, 2’ EZ 31 Ride 45’ EZ 1 Ride 30’ EZ, 1X30” SHI 3’ EZ RI, 1X8’ @ HI mid ride. 2 Philli Cycling Example
- 28. Stay Adaptable: Use logging, to see how an athlete is responding – adjust further to get the “mix” just right for them!
- 29. Next Level (finishing touch/advanced) Strategy: Race Modeling
- 30. Summing Things Up • Athletes need both volume and intensity to fully prepare for endurance sport. • The amount of each, is dependent on your training age, training status (current), lifestyle, health, genes and goal. No “easy” answers… • We need to respect our athletes recovery needs as a major priority in their training! • You can use “tricks” to create additional gains or be better prepared for a specific race.
Notes de l'éditeur
- Should I focus on doing increasing volumes of low intensity training to get faster… Should I focus on hammering interval workout after interval workout to get faster… THEY ARE BOTH RIGHT! Lets look at why each can work, and then why ultimately, the combination is the best approach.
- Intensity has to be discussed relative to volume and total training program.
- Training is about adapting. When thinking about or talking about program design, it’s vital to give as much importance to recovery and adaptation as you give to the work. We all work with highly motivated athletes. More often then not, if an athlete’s not improving, it’s because their ability to adapt is compromised. In a nut shell, athletes often blow through their stress budget (more coming later on this). While today we are emphasizing the concepts of how much/hard an athlete trains and how to individualize things for that athlete… We need to have the concept of recovery in mind all the time. Remember, better performance = workout stress * recovery. To little of either and the athlete will not perform their best.
- Volume is the duration of training accumulated either in time or distance per workout and training phase. --Done appropriately (at low intensity), actually helps facilitate recovery --Builds aerobic enzymes, mitochondria density, capillary density, decreases (good) type I fiber diameter, increases type I fiber aerobic ability, increases IIa fiber aerobic ability, increases glycogen content of muscle, increases time to fatigue, increases VO2mx and “threshold”. Intensity is how much work you are accomplishing per unit time. --Difference between intensity and effort. --Hi intensity builds all the things lower intensity volume builds, but also increases acid buffering ability, economy, builds aerobic ability of IIa/b fibers and fatigue resistance of IIa and b fibers and in athletes beyond the moderately trained level, this is the primary thing that will increase “threshold” and power or velocity at VO2mx. Frequency of training is how often you workout – which is a major factor both in accumulating volume, in your ability to create intensity and in particular, your ability to recover and adapt to training. Volume and intensity sum to yield training load: V * I = L
- Intensity, for this discussion, can be broken into 3 parts: HI: MLSS/FTP/OBLA up to max. Time trialing, 5k-10k race, 6’ and shorter intervals with short rest periods, vVO2max / wVO2max intervals Med: between aerobic and lactate threshold (if lab measured – which is lower than what “threshold” testing shows by a solid margin) Tempo workouts, long intervals, race pace work. Low: below aerobic threshold or roughly below 75% of MLSS/FTP/OBLA Long workouts, moderate intensity workouts, steady, comfortable all day pace training.
- Training with high intensity stimulates AMPK pathway to lead to PCG-α mediated improvements in endurance ability. Training with low intensity and high volume stimulates CaMK pathway to lead to PCG-α mediated in endurance ability. Yes – both volume and intensity trigger different adaptive switches to create positive changes in variables associated with endurance performance! SAME result in endurance performance ability. “While the metabolic adaptations that occur with high-volume training and high-intensity training show considerable overlap, the molecular events that signal for these adaptations may be different.” (Laursen, 2010).
- Low intensity workouts – even with solid volume, are relatively quick to be recovered from. This means 3 things: 1, the stimulus to adapt to that workout when doing low intensity work is low; 2, being relatively low stimulus, the recovery process is fairly fast from a low intensity workout and; 3, the adaptations from low intensity work have a shorter lifespan compared to higher intensity adaptations. Because of those 3 things, relatively high frequency and volume of low intensity work are required to reap the best rewards of this work. Hi intensity workouts are slower to recover from. This means 3 things: they are a very high stimulus for improvement, they take a significant period of time to recover from, the adaptations they create have a longer lifespan than low intensity adaptations. Because of those 3 things, relatively low frequency of high intensity workouts are needed to reap the rewards of this work. Generally speaking, pending training age, fiber type dominance estimate, training history, you can likely perform and recover from 3-6 high intensity workouts in a week, and about 5-9 low intensity workouts per week. In combination, the numbers of each that are doable decrease.
- In short, you can not train at high intensity as often as low intensity, because you can not recover from those HIIT workouts as quickly. This chart is modified from Jan Olbrecht’s work. Do not take it literally. Training status, individuality and other issues like training flow and wellness will impact recovery rate. Use this chart as a rough guide. The key point, is that steady state aerobic workouts tend to take a day~ to recover, higher paced aerobic workouts or aerobic workouts with tempo like work or SS work a bit over a day, 1-2~ for most athletes. “Thresholdish” workouts about 2 days and higher intensity efforts close in on 3 days. Again, those are not true “rules”. But they are good indicators that work matters, and how work stacks matters in terms of how an athlete ultimately adapts.
- As you increase intensity, you have to temper volume, to maximize adaptation. That’s a “classic” training rule… but it’s easy to lose, with cyclists in particular given acute signs of fatigue are often lower with cyclists (less DOMS for example). Higher level athlete, likely can do more of each at any given time compared to a new athlete… but the total distribution tends to be smaller…
- Most athletes can handle 3-6 intense workouts per week. The fitter one is, the higher the intensity has to be to yield gains and thus, paradoxically, the less total intensity can be completed given intensity is tough to recover from. 80-20~ rule Newer training age, 50-50 or 60-40. Older training age (or elite) closer to 80-20 GO EASY GO FAST If you spend lots of time in the middle, ultimately, your getting tired, not fast.
- The catch here, is that we all “like” the middle. It feels like we are doing something. It feels like we are getting somewhere, and it’s fun to feel like we are covering ground strongly. The problem is that it’s often easy to do to much of this work, and end up blunting progress due to extended recovery periods. That is NOT saying no training in the middle… Just that we need to watch our athletes to make sure they are not drifting to the middle to often and doing to much work there – thus carrying residual fatigue into following workouts and significantly changing the recoveries from those workouts. Fatigue is a good thing – it shows we have a reason to recover and adapt… Do not be afraid of fatigue, but, recognize that if your athlete is getting there via to much work in the middle, then they are very likely carrying a level of fatigue that is high enough to negatively impact future workouts and blunt performances. Note that intentionally going into functional over reaching pre taper/peak or due to a stage race or extremely long race is not a negative, unless the athlete fails to recover from that. How do we avoid to much middle ground…
- Hi-Low patterning of work, yields best use of intensity and volume over time. when structuring your workouts, aim to do individual days of hi then low intensity OR chunk short blocks of high and low intensity during each week – and cycle of training. This many goods place to show a sample week in some the difference examples of using high-intensity low intensity days and or workouts
- Take with a grain of salt – all are impacted by current training status… Thus athlete history can help weed this out further. As a kid – were you first to the ball, with the pack or last? Same at the start and end of a game? Were you one of the “fast” kids? Historically do you feel like you posses a good sprint or jump or do you feel you can go and go and go with no trouble? “fancy” tests. J.O. Lactate test. A 1-1.5’ max effort. Take lactate measure @ 3’ and then repeat every 2’ until it starts to decline, typically around 10’ out give or take a few. 9 and less is generally pretty ST dominant – more the lower you go. 10-14 is a good mixture of the two and 14-18+ is likely FT dominant. The further to the ends of those ranges, the more you are likely into those ends of the spectrum. (See Jan Olbrecht’s text “The Science of Winning”). Power Test’s. Athlete who possesses a \ sloped profile likely is fast dominant, - is mixed and / is slow dominant.
- ST: Limited anaerobic system for kick/pop Recover from faster easy runs for two reasons: Can burn fat @ higher intensity sparing glycogen, use ST fiber at higher intensity thus delaying recruitment of FT fibers. Anaerobic cap is weak, thus need faster efforts frequently to keep lactate production ability up. Need frequent fast training. Can sustain a high pace for longer periods very steadily due to high aerobic ability that comes with a high ST fiber level Performs consistently, and can maintain a peak longer needing fewer competitions to reach a peak. Can use light jog recoveries between intervals than FT runners (ST less reliant on anaerobic system.) More ST fibers allows those fibers to be dominant workers due to higher population FT: High anaerobic capacity to kick at end – if not used to keep up pace during race/workout which would kill kick Recvoery runs/rides/swims have to be very easy so FT fibers are not recruited Burn glycogen at lower pace since more FT fibers = greater reliance of glycolytic metabolism and less fat metabolism at a given speed than a ST dominant athlete. Easier to go to hard in training when doing aerobic work, and easier to go out to fast in a workout or race increasing anearobic work and hurting performance via increased EPOC. Slower recovery (standing/walking) is better due to greater anaerobic system contribution to work. Recovers from / handles shorter better than longer intervals. Less ability to use lactate as a fuel (requires good aerobic ability) Has to augment energy production anaerobically, thus work to maximize aerobic ability reduces need for anaerobic energy production – saving that for finishing kicks and attacks when needed. FT fibers will help to do work at earlier intensities due to less ST, thus lactate is produced more and earlier than a ST runner.
- Take with a grain of salt – all are impacted by current training status… Thus athlete history can help weed this out further. As a kid – were you first to the ball, with the pack or last? Same at the start and end of a game? Were you one of the “fast” kids? Historically do you feel like you posses a good sprint or jump or do you feel you can go and go and go with no trouble? “fancy” tests. J.O. Lactate test. A 1-1.5’ max effort. Take lactate measure @ 3’ and then repeat every 2’ until it starts to decline, typically around 10’ out give or take a few. 9 and less is generally pretty ST dominant – more the lower you go. 10-14 is a good mixture of the two and 14-18+ is likely FT dominant. The further to the ends of those ranges, the more you are likely into those ends of the spectrum. (See Jan Olbrecht’s text “The Science of Winning”). Power Test’s. Athlete who possesses a \ sloped profile likely is fast dominant, - is mixed and / is slow dominant.
- Building the resilience to be on the bike for a LONG time. Building oxidative energy production ability. Building fatigue resistance. Improving long term recovery ability. Building efficiency
- Generally speaking, slow twitch dominant athletes seem to be able to adapt fast to threshold given their innately strong oxidative system. ST’s tend to do great with “classic” workouts like 2X15, 2X20, 3X20, 4X20 @ Z3/T/SS/Z4.
- These would be your classic 5X4’ VHI/Z5 or 5X5’ @ VHI/Z5 or 3’ X 7 @ VHI/Z5 workouts. Also includes workouts like 30” SHI/Z6 X 8-12 or similar workouts.
- Can simply observe training performances. For example: it generally takes 2 days for an athlete to go from normal exercise HR at a given power, and for their resting HR and HRV to return to their “baselines” after a specific long weekend workout. If that workout is set up well, consider not doing intensity for 2 days after that workout. This is a classic training is testing and testing is training phenomenon… and over time, you can see the patterns within this phenomenon and use those to help individualize to that athlete.
- The financial stress “budget” analogy: Training is about doing enough, but not too much, so you can adapt as well as possible! Yep, training operates on the Goldilocks Principle ! Sounds goofy right. Your training so you improve – wouldn’t your maximum be ideal? Shouldn’t that be the goal? NO! Your optimum is the goal. To think about this really clearly, in your mind, convert training, to finances. It’s a bit of an over simplification, but it works to make this point real well. We have a given potential for adapting to stress. There’s a big picture issue, and transcends just adapting to training. The systems involved in recovering from workouts also play a role in dealing with work, family, financial, travel etc. stress which we encounter. The aim being to sustain a homeostatic (happy place) point – through a process labeled allostasis which is basically finding balance through fluctuation. So with that said, imagine you have 100 dollars in your adaptation tank… Imagine 50-75% of that tank is being drawn down by “life” related stressors. That leaves at best 50 bucks and at worst 25 bucks for you to adapt and recover from your workouts. Now, If you only have 25 dollars left to pay for adaptation to training, but you are trying to do the “max” and train at a rate requiring 50 dollars… what’s going to happen? Pfffsst. Nothing. At best you will stay the same, and more likely you will get sick or hurt or mentally stale or physically stale or all of the above. So, while investing 50 dollars daily seems like it would save you 350 per week… If you can only adapt to 25, then you week would be a sum of zero – because you would lose 25 dollars for every 25 you invest. Ugh. Conversely, if you can adapt to 25 dollars-worth of training per day, at the end of the week you have 175 dollars- worth of adaptation. In a month you have 700 adaptation dollars and in a year 9100 adaptation dollars. That’s amazing! So if you don’t give credence to the other factors impacting adaptive ability, you are working at a level which is higher than your actual adaptation reserve and thus, you do the work – without reward. If you do give credence to those other factors (thus recognizing you only have 25 bucks in the adaptive budget vs 50), and you train to your budget (optimum) you will do the work – with reward. NOTE: An athlete could adapt one way to training in a given situation… but when their life stress changes, that adaptive rate may change. That’s why you need to keep monitoring so load stay’s accurate… It’s not just about TSS/TRIMPS or other load measures… It’s about how your responding to that load.
- There is significant variance in load. Workouts are about the athlete, and what they were doing at that point. Doing enough to stay loose between races.
- The ability to track training data by using a power meter or other device, will allow the athlete and coach to see what works best for that particular athlete into compare the data with subjective feelings and race results to create the optimal plan. HRV – RHR – ExHR – sRPE – Motivation (0-10)… couple with performance and actual training load if possible. That combo is what really sets up ideal training plan adaptability – keep the plan fitting the athlete and their goal.
- Analyzing previous race data, or data from other racers from past performances on the same course can give you nice info to help determine how much intensity, and how intensity is applied as you build up to a peak race. Keep in mind that for new and mid level athletes race modeling really does not need to be a focus – this is best with athletes with higher training age or developmental level.
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