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Optimizing Training Loads

Understand the impact of training intensity and recovery rates on stress levels. Learn how to tailor workouts to individual muscle fiber types and optimize training loads for peak performance.

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Optimizing Training Loads

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  1. Optimizing Training Loads Presentation by Tom Schwartz Tinman Endurance Coaching LLC

  2. Influence of Training Intensity on Stress Levelby Tom Schwartz

  3. 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.

  4. 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.

  5. 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.

  6. 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?

  7. 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.

  8. Influences of the Recovery-Rate • Aerobic Capacity • Weather • Nutrition • Time of Day • Active vs Passive Recovery

  9. 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.

  10. 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.

  11. Muscle Fiber Types

  12. 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.

  13. 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.

  14. 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

  15. 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.

  16. 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.

  17. 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.

  18. 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).

  19. Questions

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