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A review of how intensity and volume of training intermingle to help endurance athletes get the most out of their training.
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Will Kirousis | @willkirousis | 978*466*5151 | [email protected]
www.tri-hard.com
Long Slow Distance OR High Intensity: What’s Better? (For you)
Getting Started
• Discuss volume and intensity in the context of the training process overall.
• This starts out general…• Then we will look at issues
which lead to specific variations/adjustments in how YOU could apply volume and intensity within your training program.
• Finish up with a review of a few “Second Level” strategies that can help you perform your best.
“What is a training program?”
A systematic approach to stressing an athlete such that they
progressively adapt to specific workout stress in a way that
allows them to perform at their best at a specific competitive event or series of competitive events at a predictable time.
For best results: Set up training to facilitate recovery,
not just to maximize work accomplished.
The Variables Constituting a Training Program
Volume Intensity Frequency Load
Total accumulated training via duration or distance
How much work (velocity/power/HR) you accomplish per unit time. Not effort, which is how you the accruing stress of a workout feels knowing what you have done, and still plan on accomplishing.
How many times you workout during a specific period of time.
The combination of volume and intensity.
Assessed via TRIMPS, sRPE, TSS
Builds aerobic enzymes, mitochondria density, capillary density, decreases (good) type I fiber diameter, increases IIa fiber aerobic ability, increases glycogen content of muscle, increases time to fatigue, increases VO2mx and “threshold”.
Same as volume, but also increases acid buffering ability, economy, aerobic ability of IIa/b fibers and fatigue resistance of IIaand b fibers and in high level athletes, it’s the primary thing to increase “threshold” and power or velocity at VO2mx.
Ties volume and intensity into a tangible plan.
Intermingles with both volume and intensity improving fatigue resistance and technical skill acquisition.
Text book:Only based on training stress.Real World:INCLUDES non training specific stress like PT, work stress, life stress, dietary stress, chriopractic adjustment, self massage, random activity (soccer with your kids) etc…
Clarifying Intensity
Low Medium (Med)
High (HI)
Feels verycomfortable unless done for a very long
time
Feels like your doing something and feels
fairly fatiguing.
Feels very powerful and sharp, longer
(30”+) efforts have produce a lot of
fatigue fast!
Below the “Aerobic” Threshold or
roughly below 75% of MLSS/FTP/OBLA
Between aerobic and
lactate/anaerobic thresholds (if
measured in a lab)
MLSS/FTP/OBLA up to max.
Long workouts, moderate intensity workouts, steady ,comfortable all day
long workouts.
Tempo workouts, long intervals, race
intensity work.
Time trialing, 5-10K races. Shorter
interval workouts, “VO2max” training,
“Anaerobic” training.
High Intensity TrainingHigh Energy Muscle Action
High Volume Low intensity Training
Repeated Contractions
AMPK CaMKPGC-1α
Increased aerobic ability in ST, FOG, FT muscle fiber, glycogen storage, mitochondria #’s, aerobic enzymes, fat oxidation rate,
Master Adaptation Switch
Adaptations triggered that improve endurance performance
Both volume and intensity trigger different adaptive switches to get the SAME result!
Stimulates Stimulates
If Intensity and volume do the same thing… then what’s the difference?
The amplitude and angle of the adaptations caused by each approach!
• High intensity training – Increases the rate of energy production you can accomplish.
– Increases your ability to handle the byproducts of fatigue.
– Increases economy and work capacity, thus making lower intensities less challenging mechanically and metabolically.
• Low intensity (volume based) training– Reduces the build up of the byproducts of fatigue.
– Increases overall recovery rate.
– Increases the rate of energy produced from fat during exercise.
NOTE: These adaptations overlap!
The Impact of Intensity and Volume on Training and Recovery
Factor Hi Intensity Volume (low intensity)
Recovery TimeNeeded
Hi Low-Moderate
Training Stimulus Hi Low-Moderate
Adaptation lifespan Long Short
Frequency Needed Low-Moderate (3-6) High (5-9)
Duration Needed Low-Moderate High
Summary: Training with low intensity requires a relatively high frequency and volume of work to work best. Training with high intensity requires a relatively low amount of high intensity training to work best.
You can not train @ high intensity as often as low intensity due to the recovery demands placed upon you by each.
The harder you work, the more muscle fibers you fatigue and fuel you use, thus, the greater the stimulus for adaptation, the need for
recovery and the duration of training effect are hi with HIT.
Building on the single workout model just reviewed…keep in mind that when…
Intensity up, volume down…Volume up, intensity down!
Lower Intensity Higher Intensity
Low
er
Vo
lum
e
Hig
he
r V
olu
me
The fitter you get, the less duration of intensity is needed, but the higher it needs to be to improve
endurance performance.
LOW 50%
Med 25%
Hi 25%
LOW 65%
Med 15%
Hi 20%
LOW 75-80%
Med 10%
Hi 10-15%
New AthleteMid Level
AthleteAdvanced
Athlete
• Youtubeification of Sport (Ie, it plays well on youtube)
• Often the middle is believed to be high/very high intensity
• Provides instant gratification
• Visible fatigue is glorified
Uh Oh… “We” like the middle – it feels like “we
are doing something”.
Aim for a “polarized” hard – easy pattern spread over the training period rather than doing monotonous load.
Avoid Chronic Load Syndrome
Source: Derek Hansen
We train with more than 1 workout… How does that impact the influence of intensity and duration on performance?
• What have you done? (Training history)
• Do you recover fast or slow?
• Life logistics/stress? (how much time do you have)
• Training/racing goals? (what are you trying to do)
• ST / FT???
Since they work best in conjunction with each other, the question then becomes: volume or intensity…
What’s best for you?
Your History?
• Training history impacts performance– Where you have been, provides insight on where you can go.– How long have you trained in your current sport?
• The longer you have done your sport, the harder gains will be, and the likely hood that you can do a greater total training load is higher.
• Provides clues to your injury resistance.
– How long have you trained consistently in a similar sport?• If you ran competitively in high school and college and after college
prior to cycling, you are more aerobically ready than a total newbie to endurance sports.
– What sports have you done for significant periods in your life?• High school, college, out of college? Soccer? Track? Cycling?
Swimmer? Hoops? Football? • Provides clues about your movement abilities, injury resistance, fiber
type dominance, and injury history
How do you recover?
• Your adaptation “profile” (slow / fast responder)
– Slow recovery rate = less intensity is possible. Longer low intensity training focus is likely best for you.
– Fast recovery rate = more frequent intensity. Even if training for very long races, doing frequent intensity bouts will be best for you. (not every day!)
– Based on questions on or observations of your past.
NOTE: Changes over time (fitter = faster relative to you, increases in age and life stress slow recovery down relative to you)
What’s your non training load?
• Your life (stress load and logistics)
– All the time in the world / low stress = higher volume and intensity
– Some time / moderate stress = moderate volume / greater % of total time at high intensity
– Minimal time / moderate stress = low volume / high % of total time at high intensity.
– High stress regardless of time = low volume / a high % of time at high intensity, but minimal total amounts of training.
What are you training for (goal)?
• Short races?– Moderate amount of low intensity volume,
moderate duration of high intensity work.
• Mid distance races?– Moderately high amount of low intensity volume,
moderate-low duration of high intensity work.
• Long races?– High amount of low intensity volume, low-
moderate amount of high intensity work.
Are you ST or FT dominant?
• What type are you?– Muscle Biopsy (OUCH!!!)
– Past sport tendencies/success/likes can provide a broad estimate
– Can do some field tests (85% of 1RM strength test) but broad estimates work.
– The fiber type you possess most will impact how you respond to training, and the biases needed in your training for you to perform best.
– You still need to progress to the race you target… but how you approach it, your distribution of work, can change to improve recovery and adaptation.
Differences based on FT/ST estimation?
FT Group ST Group
More FT fibers = less able to use oxygen to fuel work.
More ST fibers = more able to use oxygen to fuel work
Faster rate of carbohydrate metabolism during exercise
Carbohydrate use rate increases morerapidly at higher intensity exercise.
Quicker to accumulate acid during exercise as intensity climbs
Slower to accumulate acid during exercise as intensity climbs
Greater ability to accelerate rapidly. Not extremely good at acceleratingrapidly.
Given lower aerobic potential, recovery rate is slower from all intensities of work.
Higher aerobic potential means that recovery rate is faster from all intensities of work.
Inte
nsi
ty
FTx
FTa
ST
Head wind or slight climb
Significant climb
Sprint to the finish
DurationFT dominant power/paceST dominant power/pace
ST and FT dominant athlete fiber use differences during the same performance
Log what you do including the “subjective” to prevent excess load and help understand your adaptation profile… IE: How does what you do
impact how you can do!
Next Level Strategies: Race Modeling + Sprinting
Summing Things Up
• You need volume and intensity to fully prepare for endurance sport.
• The amount of each, is dependent on your training age, training status (current), lifestyle, genes and goal.
• You need to respect YOUR recovery needs as a major priority in your training!
• You can use “tricks” to create additional gains or be better prepared for a specific race.