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. As Drew said in his first post, 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
3-5 miles at a steady effort
(For effort/intensity zone definitions, see the Full Throttle official website)
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