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

2. Influence of Training Intensity on Stress Level by Tom Schwartz

3. Quality of training varies exponentially with training intensity
Quality of training varies exponentially with training intensity. Example Runner: 2:00 for the 800m (60 sec / lap) and :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 60 vs 67 seconds.
Thus, you have to run ~2.85 times as many reps at 67 seconds pace.

5. Recovery from applied stress is non-linear also
Recovery from applied stress is non-linear also. Example Runner: m time of 9:40 (4:50 / 1600m) Example Workout: 4 x 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.

6. Adding more reps requires much greater increases in recovery time
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 = stress points
3 x 5:00 with 2:30 recovery = stress points.
4 x 5:00 with 6:40 recovery = stress points.
5 x 5:00 with 12:07 recovery = stress points.

7. 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?

8. 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.

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

10. 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.

11. 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.

12. Muscle Fiber Types

13. 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.

14. Training the Key Muscle Fiber Types
Sled Dogs need slow, high volume training – more is better, to a point.
Antelopes need moderately fast paced runs or intermittent work of medium duration.
Thoroughbred horses need fast, somewhat short duration reps.
Cheetahs need very fast, short reps.

15. 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

16. Example Training for Sled Dogs (Type I Muscle Fibers)
Long Continuous Runs 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 75-80% of VO2peak) or 5 to 10-min % 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.

17. Example Training for Antelopes (Type IIa Muscle Fibers)
Medium-Fast Tempo Runs lasting minutes.
Tempo Progression Runs (TPR’s) lasting 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.

18. 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 seconds with double-recovery times.

19. 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).

20. Questions