Coaches, trainers and athletes have a variety of names and terminology for different types of training. They can be as simple as Hard and Easy or they can be as cryptic as spy code. How do you weed through "buzz words" like "AT","LT", "Tempo" or "VO2 Max" and get the most out of your training? Well the buzz words are not as important as the actual training methods and responses associated with them. Training does not have to be a mystery and it is certainly not magic. There are several common objectives in a well designed training program. The primary objective should be to overcome weaknesses and maintain, not neglect, strengths. Here are a few common objectives of training and how to meet them:
1. Improve VO2 MAX or Aerobic Capacity-VO2 MAX is the term used for the maximum amount of oxygen an athlete can consume and utilize. VO2 MAX can be determined during an exercise stress test. VO2 Max can be improved by training or racing at about 90 to 95% of maximal effort. It is also improved by losing weight. A VO2 MAX session could be 2 to 6 efforts of 3 to 6 minutes with rests of half or equal to the times of the efforts. These sessions could be done up to 2 times per week running and 4 times per week swimming and cycling. Buzz words associated with this objective are: Long Intervals, VO2 Max training, MAX Speed, Hill Repeats, Lactate Tolerance (long), Negative Splits.
2. Improve Anaerobic Threshold (AT) - AT is the term used for the point at which lactate (lactic acid) begins to accumulate into the blood stream. Anaerobic threshold can be determined during an exercise stress test or by measuring lactate in blood samples taken during exercise. The maximum "even" pace and heart rate that can be maintained for 60 to 90 minutes is an accurate measure of AT. Anaerobic Threshold can be improved by training or racing at paces or heart rates around current AT. Anaerobic sessions include short efforts of 1 to 3 minutes with 5 to 45 seconds rest, long efforts of 3 to 10 minutes with 20 seconds to 2 minutes rest or continuous efforts of 15 to 90 minutes. Total session time is 12 to 90 minutes. These sessions could be done up to 3 times per week running and 4 times per week swimming and cycling. Buzz words associated with this objective are: LT, AT, Tempo, Threshold, High End Endurance, Cruise Intervals, Steady State.
3. Improve ECONOMY - Economy is the term used for the amount of oxygen an athlete consumes at a certain pace or velocity. I.e, the athlete who consumes less oxygen (relative to their VO2 Max) at a given pace is more economical or efficient. Economy can be determined during an exercise stress test or by performing "time trials" at a fixed heart rate every 4 to 6 weeks. Economy can be improved with improved technique, skill and biomechanics (stroke in swimming, position on bike, gait or form in running) Economy can also be improved by training for short periods of time at paces faster than current race pace of an athletes primary event. An economy session could include short efforts of 30 seconds to 2 minutes with rests of 2 to 5 times longer than the times of the efforts. Training economy could be done up to 2 times per week running and 3 times per week swimming and cycling. Technique, skill and biomechanics can be practiced more often if necessary. Buzz words associated with this objective are: Tolerance (short), Repetition, Short Intervals, Sprint, Speed, Race Pace, Pick Ups, Power Intervals, Technique, Drill.
4. Develop cardiovascular system or "aerobic base"- AEROBIC is the term for exercise or training where oxygen is used to convert both fat and carbohydrate into energy. The largest percentage of your training should be AEROBIC. The intensity is 70 to 88% of current AT heart rate. This intensity is used for warming up, cooling down, longer efforts and recovery. Long efforts at this intensity develop your cardiovascular system and increase the mobilization and metabolism of fats. Aerobic sessions could be any continuous effort of 15 minutes to 6 hours or more. (A LONG session would be 1 to 1.5 hours or longer). Aerobic training could be done up to 7 times per week. Buzz words associated with this objective: Long Slow Distance, Overdistance, Endurance, Easy, Distance, Aerobic, Cruise, Steady State, MAF.
5. Increase or develop strength - Strength is the ability of muscles to exert force. All other factors being equal the stronger athlete will win the race and be less injury-prone. Strength can be improved through many types of resistance exercise. Strength training is "high intensity". A strength session could be up to 60 minutes of up to 14 different exercises. The actual number of repetitions and actual weight will vary with each exercise. Strength training could be done up to 3 times per week. Buzz words associated with this objective: Weights, Lifting, Resistance, Strength, Circuit Training. All of the above objectives are met through specific workouts. RECOVERY is paramount to improvement. The number of quality workouts possible in a given week varies with each sport (2 - 5 Swimming, 2 - 4 Cycling, 1 - 3 Running, 1 - 3 Strength) No more than 15 quality workouts should be scheduled during a week. OFF days or EASY days (short duration, low intensity) should be included in a weekly schedule. Any training, whether "high intensity" or "low intensity", that does not serve a specific purpose falls into another category, "junk miles"- our last "buzz word" for the day. Training for prolonged periods at paces or heart rates between 88% and 94% of your AT, generally, serves no specific purpose and would be considered "junk miles". The intensity is mostly too low to improve VO2 Max, AT and Economy and is usually too high to efficiently release and burn fatty acids and/or recover from day to day.Remember, more training does not mean faster racing.
