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Optimizing Training Loads. Presentation by Tom Schwartz Tinman Endurance Coaching LLC. Influence of Training Intensity on Stress Level by Tom Schwartz.
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Optimizing Training Loads Presentation by Tom Schwartz Tinman Endurance Coaching LLC
Influence of Training Intensity on Stress Levelby Tom Schwartz
Quality of training varies exponentially with training intensity.Example Runner: 2:00 for the 800m (60 sec / lap) and4:28 for the 1600m (67 sec / lap) • 60- seconds is 11.67% faster than 67 seconds per lap. • But the training stress is ~2.85 times greater @ 60 vs 67 seconds. • Thus, you have to run ~2.85 times as many reps at 67 seconds pace.
Recovery from applied stress is non-linear also.Example Runner: 3200m time of 9:40 (4:50 / 1600m)Example Workout: 4 x 1600m @ 4:50 (race-pace) with 3:00 or 4:30 min. recoveries • A 50% increase in recovery time doesn’t reduce the applied stress by 50%. • A 4:30 recovery is only ~17% less stressful than 3:00 recovery. • A 3:00 recovery produces stress 201 points. • A 4:30 recovery produces 181 stress points.
Adding more reps requires much greater increases in recovery time.Example Runner: 10:00 for 3200m (5:00 / 1600m) A 3200m race for this runner = 165.6 stress points • 3 x 1600m @ 5:00 with 2:30 recovery = 165.6 stress points. • 4 x 1600m @ 5:00 with 6:40 recovery = 165.6 stress points. • 5 x 1600m @ 5:00 with 12:07 recovery = 165.6 stress points.
Planning Training for Runners • Consider the runner’s training background, including experience, injuries, & fitness level. • Determine how much training stress the athlete has absorbed recently? • Allow 2-3 weeks for an athlete to adapt to a new training load. • Avoid increasing the training stress every week, which leads to failing adaptation. • Communicate with your athletes, often! Ask: How are you feeling – and sleeping?
Educate Your Athletes • Avoid telling them (only) what to do. • Instead, teach them the purpose behind the assigned training. • Teach them how to think long-term and envision the big-picture. • Teach them about the importance of taking care of small details. • Teach them how to race strategically. • Teach them about nutrition, hydration, and recovery strategies.
Influences of the Recovery-Rate • Aerobic Capacity • Weather • Nutrition • Time of Day • Active vs Passive Recovery
Design Training Cycles • No single workout matters a lot. • Avoid “flying by the seat of your pants” planning. • Intentionally blend training elements. • Plan 2-4 week mesocycles. • Layer training intensity within workouts.
Identify Individual Needs • Know the athlete’s history. • Factors to consider: • > Age • > Experience • > Gender • > Health • > Athleticism • Know the demands on their time and energy outside of running.
Muscle Fiber Type Influences Training Needs • Type I are Endurance fibers – the “Sled Dog.” • Type IIa are Fast and Fatigue-Resistant fibers – the “Thoroughbred Horse.” • Type IIax are Fast Fatigue-Resistant and Somewhat Explosive fibers – the “Antelope.” • Type IIx are Very Fast, Explosive, and they tire quickly – the “Cheetah.” • Reality Check: “Athletes” have a mix of all three fiber types, in varying proportions.
Training the Key Muscle Fiber Types Sled Dogs need slow, high volume training – more is better, to a point. Antelopesneed moderately fast paced runs or intermittent work of medium duration. Thoroughbred horses need fast, somewhat short duration reps. Cheetahs need very fast, short reps.
Training Intensities By Tom Schwartz V-Easy = 60% of VO2 peak (max) Easy = 65% of VO2 peak Moderate = 70% of VO2 peak E-Tempo = 75% of VO2 Tempo = 80% of VO2 “Aerobic” Intervals = 75-85% of Vo2 peak Threshold = 85% of VO2 peak Critical Velocity = 90% of VO2 peak Aerobic Power = 95% of VO2 peak VO2 peak (max) = 100% of VO2 peak
Example Training for Sled Dogs(Type I Muscle Fibers) • Long Continuous Runs (LCR’s) @ easy to moderate paces. • Run plenty of total mileage or minutes per week in doubles or triples per day. • Include Medium or Long Tempo Runs, weekly or bi-weekly. (30-90 minutes). • Perform “aerobic” intervals with short, active recoveries (10 to 30-minute reps @ 75-80% of VO2peak) or 5 to 10-min. reps @ 80-85% of VO2peak. • The Intensity of Fartlek Runs range from 75% to 85% of VO2peak. • Include Long Progression Run (LPR’s), from 60->80% of VO2peak, 1-2 per week.
Example Training for Antelopes(Type IIa Muscle Fibers) • Medium-Fast Tempo Runs lasting 30-60 minutes. • Tempo Progression Runs (TPR’s) lasting 20-40 minutes. • Fast Tempo Runs lasting 15 to 30 minutes. • Medium-Fast Intervals or Fartlek Reps (2 to 6-minute reps). • Intensity is 70% to 80% of best sprint-speed or ~85% to 100% of V-O2 max. • Include 30 to 60-second hill reps with recovery times lasting 50% longer than rep times.
Example Training for Thoroughbred Horses(Type IIax Muscle Fibers) • Fast reps lasting 30 seconds to 2-minutes. • Intensity ranges from 80% to 90% of best sprint-speed. • Use recoveries just barely long enough to keep the pace going. • Target a medium-high volume of reps. • Break reps into sets, and later prescribe a straight set. • Include hill reps lasting 15-30 seconds with double-recovery times.
Example Training for Cheetahs(Type IIx Muscle Fibers) • Warm up very thoroughly, gradually increasing the intensity systematically to the training range. • Use Reps that last 3 to 30 seconds. • Intensity ranges from 90% to 100% of best sprint-speed. • Include very short, fast hill reps with recoveries lasting 5-10 times the duration of the rep. • Prescribe Explosive Plyometric and Power Training (cautiously). • Use Over-Speed, Spring-Assisted training (carefully).