SUUNTO t6c RUNNING GUIDE

More documents

Recommendations

Info

Suunto Running GuideIt is important to recognise that TrainingEffect is also an indication of the Rest andRecovery period needed before the nexttraining session_Well timed rest is one of the most importantfactors of your trainingThe effectiveness of a training session can benegligible or even detrimental if you do notinclude sufficient rest and recovery andperiodisation into your training programme._Your body needs time for recovery after a singlehigh intensity session or a hard training period ofseveraldays or even after a low intensity butlong running sessionWithout rest your body’s adaptation to thetraining stimulus will not occur. In the worstcase training will lead to exhaustion and a stateof overstress otherwise known as overtraining orunder recovery._Training Effect displays the general exertion levelof your trainingIf your EPOC value is often in the highlyimproving or over reaching level (levels 4 and 5)the risk of illness, injury or overtraining increases.The diagram below illustrates the Training Effect causedby five training sessions with different levels of intensity.The training sessions correspond to Training Effect levels1 to 5. During training, Training Effect level temporarilydecreases but begins to rise during recovery. Aftera certain amount of time performance rises abovethe pre-training level because the body is preparingto handle the next training stimulus better thanbefore.EXERTION, RECOVERY AND TRAINING EFFECTPerformanceStartingLevelTraining1-2 days0,5-1 days3h-1 day11-4 days2-7 daysTraining Effect (1-5)Time23Recovery4Exertion550
If your body does not receive the next training stimuluswithin a certain period of time the achieved TrainingEffect begins to slowly decrease. However, if the nexthigh intensity session is held BEFORE your body hasrecovered from the previous one the Training Effectwill remain lower than it would have been after fullrecovery.Continuous hard training with insufficient recovery willslowly lead to lower performance and a long term stateof overtraining. When over trained even a long periodof recovery may not be enough to return performanceto the original level.Training Effect levels should also beconsidered in the context of Recovery TimeScale of Recovery Time(Depends on the time spent at each level):Training Effect1-22-33-44-55Recovery time in hours/days3 hours to 1 day1 to 2 days1 to 4 days2 to 7 days7 days +It should be noted that Training Effect measuresthe cardiovascular effects of training – it does notmeasure neuromuscular fatigue or muscle sorenessand stiffness. Whilst training sessions in TrainingEffect levels 3 and 4 will promote race specificneuromuscular adaptations Training Effect is not adirect measure of the neuromuscular fatigue. Whenconsidering your recovery needs and planning thebalance of your training program these additionalrecovery issues need to be included.Neuromuscular fatigue can be defined as ‘fatiguerepresenting the decline in muscle tension capacitywith repeated stimulation’. Commonly thismanifests itself in an inability to achieve a submaximal or maximal exercise or training response.The exact causes of neuromuscular fatigue areunclear.Muscle and stiffness can persist for several hourswhereas muscle soreness (DOMS – delayed-onsetmuscle soreness) can appear later and last for anumber of days. There are a number of directcauses of DOMS such as minute tears in muscle tissueand overstretching.Neuromuscular fatigue and muscle soreness andstiffness extend the recovery period required beforethe body is ready for the next training session.Longer more sustainable running may leave you lessexhausted but will cause more total fatigue resulting ina higher EPOC value.EPOC values correlate strongly with the lactic acid levelof your body although for long-endurance training thecorrelation is not as strong. As a general rule a highTraining Effect (4-5) can only be reached in training thatalso causes high lactate. Base endurance training withlow lactate also has low Training Effect (1-2).Some of your running sessions will be interval trainingrather than continuous running where periods of highheart rates are followed by recovery periods. If theintervals are long and the recovery periods are shortEPOC may reach a sufficiently high level to give you aTraining Effect level.However, for short intervals even with short recoveryperiods your EPOC may not accumulate sufficientlyto calculate a realistic Training Effect. Heart rate mayrise to high levels but differs from runner to runner.The objective measures which can be used to assessthe intensity of these shorter sessions are OxygenConsumption, Respiration and Ventilation Rate.51
Page 3: 1.2.3.4.5.6.7.INTRODUCTION ........
Page 11 and 12: time and average heart rate needed
Page 13 and 14: 3.2 Set Activity class and Max perf
Page 15 and 16: Table 3.2c Male Running Performance
Page 18 and 19: Suunto Running Guide3.3 Set Activit
Page 20 and 21: Suunto Running GuideTable 3.3b Coop
Page 22 and 23: Suunto Running Guide3.5 Use the Tra
Page 24 and 25: Suunto Running GuideThe ‘Details
Page 26: Suunto Running GuideFor any one log
Page 30 and 31: Suunto Running GuideTable 5a Maximu
Page 32 and 33: Suunto Running GuideWeek 1 result -
Page 34 and 35: Suunto Running GuideTraining Effect
Page 36 and 37: Suunto Running Guide5.3 Training Ef
Page 38 and 39: Suunto Running Guide5.4 How do I kn
Page 40 and 41: Suunto Running Guide5.5 Should I im
Page 42: Suunto Running Guide5.6 Other Tests
Page 45 and 46: 6.3 How accurate is the Suunto t6c
Page 47 and 48: 6.5 Excess Post-Exercise Oxygen Con
Page 49: The divisions of these levels are s
Page 53 and 54: 6.8 Respiratory and Ventilation Rat
Page 56: ___________________________________

SUUNTO t6c RUNNING GUIDE

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?