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.
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0
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Rest
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1
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Extremely light
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2
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Very light
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3
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Light
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4
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Somewhat hard
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5
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Hard
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6
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7
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Very hard
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8
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9
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Extremely hard
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10
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Maximal exertion
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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
Sarà un mio difetto, ma trovo molto difficile valutare i miei allenamenti con la scala di Borg. Ultimamente mi trovo bene con il “Suffer Score” di Strava, ovviamente serve una fascia cardio perfettamente funzionante!!!
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Interessante, anche se la fascia cardio non è usata da tutti. Come funziona il “suffer score”?
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“Strava Suffer Score
The Strava Suffer Score is an analysis of your heart rate data. By tracking your heart rate through your workout and its level relative to your maximum heart rate, we attach a value to show exactly how hard you worked. The more time you spend going full gas and the longer your activity, the higher the score. Compare your Suffer Score with friends and pros, see if you can do a truly epic workout and motivate yourself to push that extra bit harder! The Suffer Score was inspired by the concept of TRIMP (TRaining IMPulse) coined by Dr. Eric Bannister.”
In base alla tua FCMax, ti divide la FC in 5 zone di lavoro (Recovery, Endurance, Moderate, Intensity, Max), più tempo passi nelle ultime, più aumenta lo Score.
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Tutto chiaro, anche se non mi piace che non tenga conto delle velocità (lavori molto corti possono non far salire molto i battiti ma essere decisamente impegnativi sotto altri punti di vista). Grazie per l'informazione! L'argomento è davvero interessante.
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Vero! Lì c'è comunque la possibilità di valutare il ritmo, anch'esso suddiviso in 5 zone…
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