Using training load to plan and analyse your preparation is a powerful weapon. The risk of injuries can be significantly reduced and training efficiency increased.
But what is training load?
Long story short, training load is nothing more than this:
TRAINING LOAD = TRAINING VOLUME x TRAINING INTENSITY
Using a logging software such as SportTracks, makes it very easy to implement the previous expression. The only important thing is to chose correctly the two parameters. In the following lines a synthetic explanation of their meanings.
Training volume is usually calculated as training duration. Another approach is to define it using mileage (for example 120 km/week for a runner). There are no major differences in choosing one or another.
Training intensity indicates how hard your workout is. A common way to quantify this parameter is by using the so-called Borg RPE (Rating of Perceived Exertion) Scale. Originally conceived with numbers from 6 to 20, nowadays it is commonly accepted tu use values from 0 to 10 to quantify the perceived exertion. The great advantage of this method lies in its simplicity: the athlete judges every workout’s intensity with a number according to his/her sensations. This is a good way for taking into account a wide pool of parameters that influence the workout like, for example, athlete’s motivation, kind of shoes used or nutrition before and after the session.
0
|
Rest
|
1
|
Extremely light
|
2
|
Very light
|
3
|
Light
|
4
|
Somewhat hard
|
5
|
Hard
|
6
|
|
7
|
Very hard
|
8
|
|
9
|
Extremely hard
|
10
|
Maximal exertion
|
The modified Borg RPE (Rating of Perceived Exertion) Scale.
It is quite a little effort to obtain such a powerful analysis tool. And it is funny indeed, playing with all those numbers. Give it a try!
Here you can find a list of my running-related posts. Now shut down the notebook and have a run!
Science and Training:
- How to publish your Garmin training data to other services with “tapiriik”
- Heel-to-toe drop: meaning and measurement
- Garmin, Polar and WTEK: heart rate sensors comparison
- Runner’s performance evaluation – Part 1: the VO2max.
- Runner’s performance evaluation – Part 2: Carbs, Fats and Proteins as Energy for living.
- Runner’s performance evaluation – Part 3: Energy expenditure during running.
- Motivation for training: two inspirational speeches by John Doman.
- A pseudo-“Conconi test” to predict the anaerobic threshold
- Running at 4000 m: the hypoxic chamber
- Can the Kinematics of arm movements be trained to improve Running Economy?
- Forest steeplechase training
- Snowy workout in the forest
- 2013 Track & Field season – Chronicle of a Steeplechase year
- 2012 Track & Field season – Chronicle of a Steeplechase year
- My 2011 in numbers – Happy new year!
- Omni-Lite ceramic track spikes
Races:
- 7th Airport Run Berlin: second place and PB
- A good way to end the year
- Cone-Project presents: “Emozioniadi” 2012
- Tough Guy: the safest most dangerous event in the world
- 24th Lauf im Britzer Garten: a good pre-season test.
- 32nd Pankower Frühlingslauf
- BIG 25 Berlin 2012: a new World Record!
- The hardest 400 m of the World: the “Red Bull 400”
- Trail running in the dark: 4^ Notturna di Sant’Antonio – Miane (TV), Italy
- Talkin’ blues: when XC meets life. Offene Berlin-Brandenburgische Crossmeisterschaften
- “Non Solo Sport Race” – Padova, 28th August 2011