Today marked the end of week one of the 2010 training season. It's been great to dust off the cobwebs after three months of hibernation. It's also serves as a reminder how important it is to continue to train during the off-season - even if the off-season is spent cross training or training at reduced volume and intensity. The table below lists changes resulting from 3 weeks of not training (Friel, Joe. The Triathlete's Training Bible.
| Measure of Fitness | Change | |
| Aerobic capacity (VO2 max) | -8% | |
| Heart stroke volume (blood pumped/beat) | -10% | |
| Submaximum heart rate (beats/minute) | +4% | |
| Blood plasma volume | -12% | |
| Muscle capillary density | -7% | |
| Oxidative enzymes | -29% | |
| Blood insulin at rest | +17-120% | |
| Blood lactate during exercise | +88% | |
| Lactate threshold | -7% | |
| Use of fat for fuel during exercise | -52% | |
| Time to fatigue (minutes) | -10% |
Note: Adapted from R.L. Wilber and R.J. Moffatt. 1994. Physiological and biochemical consequences of detraining in aerobically trained individuals. Journal of Strength Conditioning Research 8: 110.
Ugly. Fortunately, it's a long road to Team Nationals and there is plenty of time to build a solid base and some real speed. There's been great energy and the team is ready to work hard. It's good to be back.
Workout of the Day:
SWIM
Warm up - 300 swim / 200p / 100 kick
Tech - 100 each rlcsw / 3-stroke / finger tip drag
Mainset
- 8 x 50 swim ez / solid accelerators @1:00
- 10 x 100 swim alternating steady / solid -5 sec diff, R=20
- 200 kick
- 5 x 150 pull steady effort, R=20
RUN
5 miles at a steady effort (ending up being around a 7:40 pace for me)
(For effort/intensity zone definitions, see the Full Throttle official website)
After practice was over I did a blue box with a 40 lbs bar. The plan was to go through it twice, but I was pretty smoked after round one. Round two fail.
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