Hey Black Sheep!
I hope you enjoyed your week of classes and hopefully some time to rest and recover.
We have exactly 4 weeks of "training and preparation" before Regionals (not including the 5th week for tapering/traveling). I want to make it very clear that adding more work/training additional to what is posted on this blog will not work to your advantage. Physiologically, no one is going to gain a noticable amount of strength/fitness over the next few weeks. All our conditioning and base work is done for this time of year, right now we need to focus on what fitness we have and work on how we can fine tune it for optimal performance.
Question: So how do we use our engine better?
Answer: With practice, one can learn the feeling of the right intensity by listening or noticing the signals from your body.
Question: What are the signals to look for?
Answer: To maximize performance it is vital to maintain an optimal lactate threshold. An optimal threshold is whatever allows you to continue to "stay in it" ....without "going for it"...and when you are "going for it"(all-out) usually you will not reach the desired level of performance despite all your efforts and intentions. Heart Rate is an easy way to estimate your effort.
Dr. Taylor is sponsoring HR Monitors for your personal use for the next 3 weeks for anyone who is interested. I strongly suggest investing in your own HR Monitor as they are inexpensive and a great tool when used during your workouts. Use your HR Monitor during workouts, intervals and recovery runs, notice your HR during these intensities...what is your HR when you lose the ability to sustain effort?? 170bpm or 160bpm?? What does it feel like to work at 180bpm....and can you tell when you are there? These are answers you should know to help pace your efforts and keep you on the bar!
Question: How do I know if I am about to BOMB in a workout?
Answer: Again, it's a learned skill specific to each of us...but some of the signals are very familiar to all of us...really high HR, hyperventilation, burning muscles and loss of composure etc. Manage your rest periods specific to your body's signals. Is doing all sets unbroken a good strategy for you OR is partitioning a better approach? Start discovering your engine....so we can kick some ass!
Training Schedule
Monday Strength / Anaerobic Power
Tuesday Aerobic Power
Wednesday OFF
Thursday Strength / Anaerobic Power
Friday OFF
Saturday Test
Sunday Training Continued...
Any questions or comments please post!
I will be discussing traveling plans soon....
