How do you recognize over training or overreaching in day-today training and so avoid digging yourself into a hole you can't come back from? So what things do you do or use to keep track of your daily fatigue level, and how do you manage that knowledge with regards to raising or lowering the intensity?
|
Resting heart rate taken when Iay down and really relax or in the morning when I wake up if possible. Sub 50bpm is usually good, but the lower the better. This is somewhat inaccurate at times though. Usually can also tell when certain muscles are getting tight to where it is almost a sore feeling. I usually stop and ice until I recover. With the speed training I focus on, if I cannot go at my best test set times or better I usually just finish up with technique refocusing and rest until I am confident I can do better. In my anaerobic/sprint HR lifting, if my HR isn't reaching around the maximum for that exercise I try adding some weight or a little extra rest and trying to do the reps faster. If neither of those work and I just cannot move the heavier weight fast enough or the light weight fast enough or with enough control, I am done until I can fully recover. Usually though if I am recovering the worst possible, I can tell by my shoulders, knees, or some muscle being unusually sore after going slow. |
|
|
I’ve used the Index of Recovery from Thomas Kurtz’s book Science of Sports Training: How to Plan and Control Training for Peak Performance. It gives feedback on load and intensity of the main set and its impact on the individual swimmer. Once armed with the impact of the load and intensity adjustments can be made to individual’s workout. |
|
|
Billy, how do you check your resting heart rate at the mornings?! When the alarm goes off I sit straight in the bed and my puls is at 180 (not really, but perhaps close)... I could measure a shock heart rate then but I do not think it would be relevant ;).
|
|
|
Sometimes in morning, after cardio and body core exercise in gym I went to pool straightway after this. I was doing inteval swimming like for example, 10x50m freestyle and 10x50m polo crawl rest between 20-30 secs each. Its was so tiring and my arms felt ache as my energy levels was so low. |
|
|
Nice comments from Billy... am assuming he'll answer the tongue twister from that "sprinter" girl. I'm currently downunder so won't be on as much this week, but will check in tomorrow to see what's been posted, and add a few comments. In general I think this is a critical area in training, and having some way to measure fatigue is very important. Banging your head against a wall isn't always the best way to go about preparing for peak performance and since everyone is different, you have to be able to develop some way of knowing where you are at all times... especially if you're training in a program where the coach employs the break down, and them build up philosophy. So take em to the nubs and then let them grow back stronger. Been used for years, hasn't always been the most successful. |
|
|
Lo que yo hcemos nosotros es: tomar durante el periodo de transicion y de preparacion general, tomamos durante 7 dias el pulso por la mañana antes de levantarse y asi sacamos un promedio, obteniendo dos frecuencias para poder conparar o saber si la carga o durante el estimulo si se esta asimilando o se esta recuperando. |
|
|
For those that don’t have access to HR monitors you can use percent off best time as a guide to adaption or in need of recovery. Your attendance needs to be 85 percent or high for the percent of best times to be valid.
|
We are a group of swimmers who swim really fast, and like to help others learn how to reach their competitive potential in the area of professional swimming.
GoSwim Gold
Print this entry
fiZZLe
sprinter
James Stuart
juan
Please