Train your best today
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This document provides guidance on self-monitoring for athletes to prevent overtraining. It recommends monitoring resting heart rate, heart rate variability, sleep, session RPE, and motivation to assess readiness to train. Graphs and examples are given of how to interpret the data and make adjustments. Key signs of needing recovery include decreased HRV, elevated resting heart rate, poor sleep or motivation. The goal is to train just enough through monitoring to facilitate improvements while avoiding overtraining. Connecting the dots between multiple metrics allows an "artistic view" to blend science with individual responses and needs.
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Train your best today
- 1. Will Kirousis | @willkirousis | will@tri-hard.com Jason Gootman | @jasongootman | jason@tri-hard.com www.tri-hard.com Train Your Best!Self-monitoring led training adjustments creating peak performance
- 2. • Story for starting… • Youngest – Oldest here? • Awesome! Way to keep learning and seeking out good information to grow and improve! • Thank YOU! 1992???
- 3. Let’s start with a question: what’s training? Planning of progressive workout stress & recovery, leading to predictable improvements in performance Goal of Training: • Going faster, with more endurance, and more enjoyment!
- 4. What happens when we apply training stress? • Our bodies change as one psycho-biological unit – either improving/strengthening, or devolving/weakening. Baseline Fitness Training Stress Recovery Supercompensation AKA: Improved Performance Fatigue
- 5. What happens when we experience training stress repeatedly? • We are challenged to find ways to adapt, as ONE psycho-biological system. Inappropriate (to much) stress = performance decreases Appropriate stress = performance Increases
- 6. Health & Ideal Performance Fatigue Functional Overreaching Non- Functional Overreaching Overtraining Rapid recovery within 24hrs Moderate recovery within 24-48hrs Recovery may take up to 2 weeks. Part of planned training progression. Still produces positive benefits once recovered. Recovery may take weeks or months and no positive benefits exist. Maladaption causes recovery to take up to many months. No positive benefits exist. The difference between overreaching and overtraining (underrecovery) is the required recovery time to restore normal function! What happens if the repeated stress is to great? • Fatigue… Gradual reduction in performance, and increasing recovery times. • If we do not register and adjust due to that fatigue… We progress along the training continuum from fatigue to overreaching and ultimately overtraining. Halson, S. L., & Jeukendrup, A. E. (2004). Does overtraining exist? Sports Medicine. 34(14), 967-981. Meeusen, R., Duclos, M., Foster, C., Fry, A., Gleeson, M., Nieman, D., Raglin, J., Rietjens G., Steinacker, J., & Urhausen, A. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the European College of Sports Science and the American College of Sports Medicine, 45(1), 186-205. doi: 10.1249/MSS.0b013e318279a10a. Image modified from: http://www.mysportscience.com/#!Overtraining-is-it-real/cjds/54f487050cf2458597549940
- 7. How do I enjoy training, perform my best and prevent myself from going down the overtraining (under-recovery) continuum? • Monitoring and adjusting! • Collecting psychological and physiologic data about yourself and assessing over time how that data relates to vigor and performance! • This can be scientifically valid, and effective – yet simple and easy to implement! • Monitoring is a tool to assess your readiness to train and athletic progress.
- 8. Like training, monitoring should be athlete not coach, centered. • Focus on measures that fit YOU are sustainable, wont create burnout “How’d your workout go today?” “I don’t know, let me check…”
- 9. What do I Log/monitor? Only what works for YOU! HRV RHR Moto! Sleep sRPE
- 10. Resting Heart Rate (RHR) • Decreasing or stable and you feel good motivation and vigor, HRV climbing/steady, carry on normally. • Increasing or stable and you feel low motivation and vigor, HRV above 7- 10day mean’s standard deviation, do scheduled volume, all EZ to MI effort • Increasing and you feel tired, low motivation and vigor, HRV below 7-10 day mean’s standard deviation, rest day. • Decreasing and you feel tired, low motivation, low vigor, reduced HRV, total rest day. 0 20 40 60 80 100 120 2/4/2015 2/6/2015 2/8/2015 2/10/2015 2/12/2015 2/14/2015 2/16/2015 2/18/2015 2/20/2015 2/22/2015 2/24/2015 2/26/2015 2/28/2015 3/2/2015 3/4/2015 3/6/2015 3/8/2015 3/10/2015 3/12/2015 3/14/2015 3/16/2015 3/18/2015 3/20/2015 3/22/2015 3/24/2015 3/26/2015 RHR vs HRV HR HRV
- 11. Exercise Heart Rate… The summation of all stressors! Exercise Heart Rate The Decision to do Work All Psychologic al Stressors All Physical Stressors
- 12. Adjusting based on exercise heart rate fluctuation? • Exercise Heart Rate (ExHR) • Same relative to RPE and power/pace, all is good. • Lower relative to power, with decreased RPE, your getting fitter. • Decreasing while RPE is up and power/pace is down, time for recovery • See my intensity metric triangulation slide deck for more on how to adjust due to ExHR: http://www.slideshare.net/willkirousi s/intensity-metric-triangulation
- 13. Heart Rate Variability (HRV) • First, train, and accrue some data • Now, calculate 7-10 day mean and standard deviation (SD). Now, Train: • If below the SD of the 7-10 day mean, and you feel good – train, but reduce intensity to EZ to MI if you feel iffy once going. • If below the SD of the 7-10 day mean, and you feel iffy, flat, empty, low motivation do volume planned, but all EZ to MI effort – all comfortable. • If you have 2 days in a row like above, take a rest day.
- 14. 0 20 40 60 80 100 120 1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51 53 55 57 59 61 63 65 67 69 71 73 75 77 79 81 83 85 87 89 91 93 95 97 99 101 103 105 107 109 HRV-HR With Standard Deviation HRV 7day avg Standard Deviation HR
- 15. Session Rating of Perceived Exertion (sRPE) • sRPE = minutes of training X RPE (borg 1-10 scale) • Ex: 60’ run @ a 3 = 180 sRPE points. • Self derived view of how hard a workout was. • No incorrect answers
- 17. Sleep… Like a baby! • Nature’s PED! • Changes in sleep pattern or duration • Time to improve sleep hygiene
- 19. How am I supposed to take that all into account? Connect the dots. • Metric’s show you the science… • An artistic view is what blends metrics. • Seek YOUR individual relationships between metrics and performance.
- 20. For 2 days you see: • decreasing HRV (below your standard deviation) • Increasing (5-8bpm) resting heart rate • 1hr less sleep per night • Motivation ok on day one, lower day 2. Reduce load
- 21. For 1 or more days you see: • Stable HRV • Stable resting heart rate • Sleep normal • Motivation normal • Recent exercise heart rate normal Train Normally
- 22. For 1 day you see: • Significantly decreased HRV (below your standard deviation) • 5+bpm elevation in resting HR • Sleep normal • Motivation ok, not great. • Most recent exercise heart rate 2-5bpm low relative to effort and power/pace. Modify workout to EZ for planned duration. If you feel iffy once started – not improving – pull the plug early and go home. If numbers repeated the next day, rest. Time to Adjust With cautious optimism
- 23. “Aren’t I training to little?” • Your looking for Goldilocks Porridge… • Only train enough to get the positive adaptations you want/need. • This allows energy for growth. • It facilitates a positive, high motivation level towards sport • You enjoy sport more, and get better! Training just enough for Nadine = 3rd AG ITU Cross Tri Worlds 1st AG Exterra Worlds 2nd OA Woman Calgary Marathon 2nd Canadian mountain running championships
- 24. Wrapping things up… • Observe what you do. • Use that knowledge to empower confidence in your training adjustments. • Adjust smartly, and thrive athletically!
Notas del editor
- Thanks for checking out my presentation from Tri-Mania Boston 2015. Thanks to the good folks there, in particular Mark Walter for having me speak. It was a great turn out and a lot of fun. I was not 100% sure if I was posting this or emailing directly, so the speaker notes are suggestive vs written to read like a book. If you are reading this, and have specific questions on any of the areas discussed, I’m happy to help with those. Contact me at will@tri-hard.com. Have a super year!
- First – a quick story… Early on in my sport career, I found I enjoyed logging. Ego driven at first: did I do more? Then process and performance driven in my early 20’s on. I’ve always enjoyed it, but admit, at times, as a coach, it’s hard to use… Until relatively recently. Better technology has allowed quicker and more meaningful information collection We can learn more about ourselves, with less time put in than ever – huge given how busy we all are. And that’s going to be our story today… How can we improve upon that log of mine… What can we watch, and how can we use it as an agent of change? We will get there in a moment… Give Away from Enduropacks
- Planning of progressive workout stress & recovery, leading to predictable improvements in performance Applying stress which signals specific adaptations. Ex: training at a given load = changes to YOU physically and mentally, allowing you to experience that same activity with less stress. Goal: Go faster, more endurance, more enjoyment.
- We change as a psycho-biological unit. We are one. As we change, we improve or regress… Depends on loading, life, and wellness
- Each workout creates a stress When those stresses are linked, the sum, is one higher stress level. In other words, if you can recover from 8 hours of training… Don’t do 24 hours – 8 per sport! NO! Do each sport in the context of you as a whole – over time. In the chart, you can see how the summation of stress lead to maladaption And you can see how with appropriate stress, you had supercompensation and improved performance That’s what we want – progression over time.
- Fatigue… Gradual reduction in performance, and increasing recovery times. If we do not register and adjust due to that fatigue… We progress along the training continuum from fatigue to overreaching and ultimately overtraining. The difference between staying at a recoverable training load and not… Is recognizing how fatigue is progressing, and understanding if you should adjust
- Monitoring and adjusting! Not adjusting willy nilly though – adjusting based on actual, good, valid, evidence. Remember my little story earlier? Monitoring – logging – keeping record of how you are doing… but in short… Collecting psychological and physiologic data about yourself and assessing over time how that data relates to vigor and performance! This can be scientifically valid, and effective – yet simple and easy to implement! Monitoring is a tool to assess your readiness to train and athletic progress.
- How’d your workout go? Let me check example The variables used need to fit YOU, the athlete They need to foster compliance and they need to NOT burn you out YOU need to be consistent – but just like training, you need to remember 1 day or 1 data point wont make you…
- Training experience Psychological status Physical status ONLY log / monitor what will work for you: Sustainable, and consistent. There’s a lot of cool stuff to assess – it only applies, if you can apply it regularly! Today, we will focus on a few key measures: RHR – measured In bed prior to waking HRV – Timing of r-r intervals (minor differences in heart beat timing) Moto… AKA Motivation. – Are you fired up to train/race or not? Sleep – How much and how good did it feel Session Rating of Perceived Exertion (sRPE)
- In the sample graph, the star’s were the day after recovery day’s or brief recovery periods. The shaded areas are big build blocks. Decreasing or stable and you feel good motivation and vigor, HRV climbing/steady, carry on normally. Increasing or stable and you feel low motivation and vigor, HRV above 7-10day mean’s standard deviation, do scheduled volume, all EZ to MI effort Increasing and you feel tired, low motivation and vigor, HRV below 7-10 day mean’s standard deviation, rest day. Decreasing and you feel tired, low motivation, low vigor, reduced HRV, total rest day.
- I didn’t include this in the logging list, but it’s a very valuable point I want to quickly add. Exercise HR can also work as a logging tool. It’s the summation of all stressors Both training related, and life/health related That makes it super valuable
- The chart is from LeMeur et al in a paper due out in a few months. French researcher who’s done a ton on over training and recovery. You can clearly see, that exercise HR is lower at all levels And work is lower at max In an athlete who’s functionally over reaching. You can use exercise HR to corroborate logged data. Same relative to RPE and power/pace, all is good. Lower relative to power, with decreased RPE, your getting fitter. Decreasing while RPE is up and power/pace is down, time for recovery See my intensity metric triangulation slide deck for more on how to adjust due to ExHR: http://www.slideshare.net/willkirousis/intensity-metric-triangulation
- First, train, and accrue some data Now, calculate 7-10 day mean and standard deviation (SD). Now, Train: If below the SD of the 7-10 day mean, and you feel good – train, but reduce intensity to EZ to MI if you feel iffy once going. If below the SD of the 7-10 day mean, and you feel iffy, flat, empty, low motivation do volume planned, but all EZ to MI effort – all comfortable. If you have 2 days in a row like above, take a rest day.
- sRPE = minutes of training X RPE (borg 1-10 scale) Created by researcher Carl Foster out at U Wisconsin as a tool to assess training load… It’s a good self derived view of how hard a workout was. That’s valuable, your sense of how it felt, is a good window into your recovery and adaptability to training. No incorrect answers Don’t ask for help – that will change the outcome… Again, you can not be “wrong”!
- Reduced life stress based on logged data, significant improvement resulted. Strong 70.3 and strong 50 miler were the result.
- Appropriate sleep – compared to poor sleep – improves: Endurance Speed Quickness Accuracy Decreases RPE Increases positivity towards tasks Natures PED Massive gains in performance when slept debt balanced – both in endurance, speed, quickness, motor skills. If you are not falling asleep smoothly, or waking smoothly, and if you have trouble staying asleep, you may need less training load, and more recovery time. Changes in sleep pattern/duration Improve sleep hygiene. Darker room Cool temps Soft white noise No light in room Minimize light in the hour prior to bed Minimize pre bed time stimulus Consistent sleep wake cycle
- Great early indicator of over reaching and beyond High = all system’s go! Average for you = all systems go! Low = potential need for less training, less structured training, and more rest.
- As I’ve alluded, use a software package like MS Excel or one that comes with a system like iThlete. Coaching, and self coaching, is art combined with science. Metric’s show you the science… Your artistic view is what blends metrics Again – seek relationships over time. While some may be relatively standard between individuals, that’s not always the case. You have to find what works for you. YOU ARE INDIVIDUAL. Your goal, is to “map” you!
- 2 days you see the following: decreasing HRV (below your standard deviation) Increasing (5-8bpm) resting heart rate 1hr less sleep per night Motivation ok on day one, lower day 2. This suggests a reduction in training load makes sense. A rest day, followed by lower intensity full volume EZ-MI training When numbers rebound add load.
- For 1 or more days you see: Decreasing HRV (below your standard deviation) Stable resting heart rate Sleep normal Motivation normal Recent exercise heart rate normal Train normal – keep an eye on things for the next few days.
- For 1 day you see: Significantly decreased HRV (below your standard deviation) 5+bpm elevation in resting HR Sleep normal Motivation ok, not great. Most recent exercise heart rate 2-5bpm low relative to effort and power/pace. Modify workout to EZ for planned duration. If you feel iffy once started – not improving – pull the plug early and go home. If numbers repeated the next day, rest.
- Your looking for Goldilocks Porridge… Only train enough to get the positive adaptations you want/need. This allows energy for growth. It facilitates a positive, high motivation level towards sport You enjoy sport more, and get better!
- Tri-Hard | www.tri-hard.com