Train your best today usac
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USA Cycling Webinar discussing athlete readiness monitoring, July 30, 2015.
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Train your best today usac
- 1. Will Kirousis | @willkirousis | will@tri-hard.com www.tri-hard.com Train Your Best!Self-monitoring led training adjustments to create peak performance
- 2. • Story for starting… • My early logging – and how that aroused my curiosity of and about better athlete monitoring during my, going on 20 years, coaching practice 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. Peak Rate of Return: Stay HERE! Point of Diminishing Returns Plateau – Avoid This Area Training Load The KEY GOAL: Training to adapt. Avoid the point of diminishing returns! Focus on the green end! Graph concept: Stu McMillian, mcmillianstrength.com
- 5. 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
- 6. 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
- 7. 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
- 8. 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/your athletes 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 readiness to train and athletic progress.
- 9. Like training, monitoring should be athlete not coach, centered. • Focus on measures that fit YOUR athlete/s are sustainable and wont create burnout “How’d your workout go today?” “I don’t know, let me check…”
- 10. What do I Log/monitor? Only what works for YOU! HRV RHR Moto! Sleep sRPE Ex. HR
- 11. 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
- 12. Exercise Heart Rate… The summation of all stressors! Exercise Heart Rate The Decision to do Work All Psychologic al Stressors All Physical Stressors
- 13. 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
- 14. Heart Rate Variability (HRV) • First, train, and accrue some data • Now, calculate 7-10 day mean, coefficient of variation (CV) 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. • CV when consistently recovering well, will be lower.
- 16. Session Rating of Perceived Exertion (sRPE) • sRPE = minutes of training X RPE (borg 1-10 scale) • Ex: 60’ ride @ a 3 = 180 sRPE points. • Self derived view of how hard a workout was. • No incorrect answers
- 18. Sleep… Like a baby! • Nature’s PED! • Changes in sleep pattern or duration • Time to improve sleep hygiene
- 20. How am I supposed to take that all into account? Connect the dots. • Metric’s show you the data… • An artistic view is what blends data and athlete feedback. • Coaching seeks the athletes individual relationships between data, feedback and performance.
- 21. 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
- 22. For 1 or more days you see: • Stable HRV • Stable resting heart rate • Sleep normal • Motivation normal • Recent exercise heart rate normal Train Normally
- 23. 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
- 24. “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
- 25. Wrapping things up… • Observe what you do. • Use that knowledge to empower confidence in your training adjustments. • Adjust smartly, and thrive athletically!
Editor's Notes
- Thanks for checking out my presentation from USA Cycling’s July 30, 2015 Coach education seminar. Thanks to the good folks there, in particular Jennifer Sharpe for helping me take part in the USAC Coach Ed program. I’m going to roll through this material steadily, and if you have questions, Ill take those at the end. You can also contact me at will@tri-hard.com or via twitter @willkirousis. Be well – lets go!
- 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 to the process than ever – a huge positive 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…
- Planning of progressive workout stress & recovery, leading to predictable (relatively) 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.
- The Macro goal, is to do enough training to adapt – not as much training as we have time or desire to do! It’s easy to suggest more training. It’s easy to suggest harder training. But where is the point at which that training is no longer providing a positive benefit? Where does it no longer lead to adaptations in a time frame which allows consistent training? We will look at how, as we get more into the area of monitoring. Lets look at the micro next…
- We change as a psycho-biological unit. We are one. We are exposed to a specific stress, and the adpatations to that stress may be specific, but still impact how our systems function as a whole. 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 only recover and positively adapt to 8 hours of training… Don’t do 15 hours. You will maladapt vs adapt – big difference! Train for 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 (for strength, road and mountain bike specific workouts) 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/your athletes 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 you/your athletes 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 AND if it leads to helpful changes in an athletes programing! Today, we will focus on a few key measures: RHR – measured In bed prior to waking Exercise HR – relative to power/RPE 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.
- Exercise HR is a very valuable point I want to include. 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
- HRV is the variance between heart beat’s, officially it’s measured as the time difference between the R – R intervals of an individual’s electrocardiogram. Because the heart is directly controlled via Autonomic actions, thus, using a tool like HRV which assesses autonomic control is valuable to assess the status of an athletes (or individual) autonomic nervous system, and taken further, their readiness to train. To start using HRV. First, train, and accrue some data Now, calculate 7-10 day mean and standard deviation (SD) as well as coefficient of variation (CV). When your readiness to train is high, CV tends to be low and vice versa. 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.
- Example: Above is the HRV chart over the last 175~ days for a masters cyclist I coach. Just before the start of intermittent hypoxia he was hitting HRV season high’s, but also, performing at season high’s. Initially after using the tent HRV starts to fall and for about 2 weeks performance falls… Then he set a 2 year 20’ power TT, and an additional 2 weeks later set PR’s for 5 and 10’. He also got a few race win’s during this time frame. And as he starts acclimating further, HRV is starting to climb once again.
- 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 data… Your artistic view is what blends data, feedback and performance information into actionable ideas… That, is coaching. Again – seek relationships in data, feedback and performance over time. This opens communication and really fosters improved coach-athlete relationships. It also really helps you personalize the athletes training approach. While some responses or approaches may be relatively standard between individuals, that’s not always the case… Individuality rules the day! You have to find what works for you/your athlete/s. Athletes are unique individuals. Your goal with monitoring as a coach, is to “map” your athletes response to training, thus, improving the call’s to action you suggest for that athlete!
- 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