Presentation by Tom Schwartz Tinman Endurance Coaching LLC Influence of Training Intensity on Stress Level by Tom Schwartz Quality of training varies exponentially with training intensity Example Runner ID: 689881
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Slide1
Optimizing Training Loads
Presentation byTom SchwartzTinman Endurance Coaching LLCSlide2
Influence of Training Intensity on Stress Level
by Tom SchwartzSlide3
Quality of training varies exponentially
with training intensity.Example Runner: 2:00 for the 800m (60 sec / lap) and
4:28 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.Slide4Slide5
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.Slide6
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.Slide7
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?Slide8
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
.Slide9
Influences of the Recovery-Rate
Aerobic Capacity
Weather
Nutrition
Time of Day
Active vs Passive RecoverySlide10
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.Slide11
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.Slide12
Muscle Fiber TypesSlide13
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.Slide14
Training the Key Muscle Fiber Types
Sled Dogs need slow, high volume training – more is better, to a point.
Antelopes
need moderately fast paced runs or intermittent work of medium duration.
Thoroughbred horses
need fast, somewhat short duration reps
.
Cheetahs
need very fast, short reps.Slide15
Training Intensities
By Tom SchwartzV-Easy = 60% of VO2 peak (max)
Easy = 65% of VO2 peak
Moderate = 70% of VO2 peak
E-Tempo = 75% of VO2Tempo = 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
Slide16
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.Slide17
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.Slide18
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.Slide19
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).Slide20
Questions