10
Mag
Our sport is particularly complex, because we practically look for a certain "balance" and a good "peak form" for various sports, not just one; moreover, they are usually integrated (i.e. they are not worked separately, but together and at the same time).
He notes that it is very difficult to continue to improve so many sports at the same time. Of course, this is ideal and should happen during most of the season, but when you start to take more risks in the training load, you can not always continue to improve the different modes at the same time.
This last point brings us to the importance of numbers and control of the training load in an athlete looking for a constant improvement in performance.
We all know that the greater the intensity, the shorter the duration of this effort; this is even more serious in cases like our sport, where we have completely acyclical elements that make it very difficult to control the intensity.
Often we find a lot of guys commenting "I'm bad with cars"; "I don't know at what pace to go"; "I start well, but I end up crawling"... it's very nice to listen to your body and go for "sensations" but if you want to take the next step you have to pay attention to the "numbers" as we said...
Think of a professional runner/cyclist on a stage; do you think his rhythm is for sensations? On the contrary, it has established from start to finish the exact pace at which he has to go at all times to get the best possible score.
You need to set the training/rhythm zones according to your power values
This will allow us to establish the training load to which the athlete is subjected weekly and the general trend of training throughout the season, from the point of view of load, in a progressive way.
Remember that not all training load points are the same. Obviously there are a number of efforts or stimuli from which you can recover more easily than others.
We have to collect and track the data for several weeks and look for trends in the athlete's training. As with all statistics, the key is the size of the sample; to get enough data to draw conclusions from it
What? Through the FTP test (functional power threshold)
By definition the Functional Power Threshold (FTP) is the maximum average power that can be maintained during 1 hour of effort and is representative or equivalent to the power developed in its own lactic threshold.
The best measure of performance is performance itself, so the most direct estimate of sustainable energy production (threshold) is obtained simply by doing a 40-60′ endurance test. By examining the graph of the average power output during such an effort it is possible to quickly display the real value of your threshold.
Power zones
With the results of FTP, Training Zones can be determined for planning-period planning, individually according to the performance level of the athlete.
This is a fundamental tool for all those physiotherapists who have to apply and consider, in the distribution of the number of sessions and training intensities, the type of adaptation that we look for with training.
By analysing the data in this table, it serves to show that the different training intensities overlap; the more "intersections" per cell, the greater the adaptation of the training to the energy system or intensity
Note, for example, that training on Z6 actually has a training effect on all fitness areas and that training on Z4 and Z5 also affects many fitness areas.
I've already calculated my power zones; what now?
-Now is the time to work on the basis of these, with adequate control to gain a solid foundation on a specific energy level in machine training.
-As we said at the beginning, it is all a matter of "numbers"; if you know perfectly well the duration and the objective of the stimulus to work on, you can exhaustively determine the appropriate pace and intensity that you must give to complete the proposed task in the best possible time.
Use reference values!
Like the ones we leave you below; both for tasks where you only work with machines, and for others of greater complexity/elements.
In addition to these values, it must be considered that in rowing, a number of variables will also directly affect performance as it is:
- Drag factor; air intake (dumper)
- Paddling technique
- Paddle frequency per minute (S/M)
We will discuss these aspects in more detail in other posts.
You no longer have an excuse to "be bad" at these elements or to not know "at what pace to go". Work, and do it with your head.
# ♪ Head training... ♪
#Pulseteam #
#Risoffitnesscompetitive #
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