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HOW A TRAINING CAN BE PLANNED
Massimo Santucci and Augusto Innocenti
Firstly, what we have to estimate during the structuring of the training, is its planning. Depending on the aims we want to achieve, we will draw up all the program cycles.
If the competitions are concentrated just in a period of the season (maximum in two periods), it will be quite easy to perform trainings, which will develop specifics ability.
Whereas, it is not easy to plan a proper training for those Runners who compete frequently on the road, such as amateur athletes who compete almost every week end for the entire season.
Comparing to the football championship, we could say that the training strategy must be similar to it.
As a matter or fact, instead of looking for one or two peaks of shape, it will be important to have high efficiency, which must be kept for long time.
However, there must be a periodicity in the training methods even during the competitive period.
This is because, to carry out specific trainings just for a period during the year, does not guarantee high competitiveness for the all season.
We refer to training systems divided in 4-5 annual cycles, in which, in the initial stages are developed the elasticity, strength, technique and speed that will be left behind during the next stages.
We could not believe that the strength trainings, made for instance in November, can weigh upon the summer performances, if those qualities were not recalled.
It’s useful to diversify the training type in order to stimulate the same energy device. In fact, if we want to develop a specific quality, we can follow several ways that will lead to a personalized training.It is like a dish tasted in a different way: the food is the same but showed it differently makes its aspect look better.
WHAT IS THE PYRAMID?
It is very interesting to look at what Jeff Galloway (ex-American marathon runner) said about the concept of “pyramidal training” (i.e. as the structure program is considered)
The pyramid base is formed by the general training. Based on it there are all the following trainings, which will lead to the peak, namely the settled race.
A bigger base would surely lead to a higher peak because rushed trainings determine insufficient and precarious physical condition.
THE PERIODS
The Roadrunner’s season can be divided in 5 different periods:
1) Building Period
2) Strengthening Period
3) Pre-competitive Period
4) Competitive Period
5) Regeneration Period
The first period, usually autumn consists in sessions of aerobics resistance and strength. (Hill, Medium distance, Progressive run, Fartlek)
During the strengthening period we try to develop the muscle power and increase the qualities on which the athlete has worked out in the previous period. This is the period of cross-country race and short fast and fractioned on the cross-country grounds.
The third period aims to convert what achieved up to now in race rhythms. We rely on the speed but still looking carefully at the energy-cost.
The competitive period is based on the quality and therefore the general workload will be considerately reduced.
If this session is long, there will be carried out micro cycles in order to recall certain qualities.
The fifth period allow the athlete to recharge the battery, even under the psychological aspect, after an intense competitive season. In general, this period is short.
During the planning it is important to keep in mind, besides the type and the period of the races programmed, what the athlete has done in the previous years.
We cannot develop a quality with a single training, but just the program continuity allows you to reach the goals pre-arranged.
HOW THE ENVIRONMENTAL CONDITIONS AFFECT THE TRAINING
An annual planning must consider also the environmental changes, because the runner during the year, training in the open air, is subjected to the temperature and climatic changes.
The deep body temperature increases when the sport activity raise, however the human body can bear changes in the body temperature within certain limits, triggering thermo regulation processes necessaries to rectify and remove, if possible, those changes.
Therefore, the human body responds to the outside temperature:
– increasing the heat preservation during the exposure to the cold, and
– raising the thermo dispersion during the exposure to the heat.
The heat preservation is achieved through the skin vasoconstriction, helped by the muscle work that produces the heat (the shivers).
Whereas, the thermo dispersion increases due to the skin vasodilatation, which leads the heat to the surface, increasing the heat dispersion through conduction, convection and sun ray.
If those three mechanisms are not sufficient, the human body will appeal to the sweat secretion, whose evaporation reduces the heat.
In a warm and humid environment the evaporation process is encumbered, therefore the hypothermia risk is associated to the dehydration.
In a cold climate, light clothes could represent a better thermo isolate solution instead of just a heavy cloth, because many air layers are trapped with high insulating power. Remember that wet cloths, during cold climate, increase considerably the thermo dispersion. The sport activity in a cold environment can determine a considerably water loss from the breathing apparatus, therefore we suggest to drink a lot, even if not as much as in a warm environment.
In a warm climate, comfortable and light clothes constitute the ideal clothing, which allow the air circulation.
Light colours allow reflecting the radiant energy. In case of sweating, the thermo regulating process is influenced by the tissues speed to absorb water from the skin and leave it evaporate in the air.
The sweating process determines the body dehydration and the mineral salts loss, which in extreme situations can lead to an insufficient cardiovascular check and heat therapy. A higher loos (4-5%) of the bodily mass can determines a strong reduction in terms of performance abilities and cardiovascular check.
In a warm climate, it is very important to follow a proper water integration that should replace liquids lost during the activity.We suggest to check the weight before and after the training so that we can estimate approximately all the liquids lost during the activity and introduce them again within few hours.
