To celebrate the upcoming release of the Spanish version of โGetting Startedโ, Iโm planning to update the cover of the English version too. This text (on the green background) will be on the back cover of the books (in the appropriate language) and in the book blurb on reseller websites.
This week, I’m posting about each of the ‘Power =’ items ๐
๐๐จ๐ฐ๐๐ซ = ๐๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐๐ง๐ญ ๐๐ซ๐จ๐ ๐ซ๐๐ฌ๐ฌ
Power identifies training targets, based on your fitness, that maximise training results while minimising over-training and risking injury, enabling consistent, uninterrupted progress toward your target event.
This raises two questions:
- How does power maximise training results?
- How does power minimise over-training and risking injury?
๐๐จ๐ฐ ๐๐จ๐๐ฌ ๐ฉ๐จ๐ฐ๐๐ซ ๐ฆ๐๐ฑ๐ข๐ฆ๐ข๐ฌ๐ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ ๐ซ๐๐ฌ๐ฎ๐ฅ๐ญ๐ฌ?
Power enables more precise training targets, using targets relative to your Threshold Power (your current fitness) and that are often just a narrow range of a few percentage points of your Threshold Power.
Which means:
โ
power targets are easier to achieve than pace or HR targets โ just โrun to the numbersโ
โ
youโre more likely to target the specific adaptations needed for your goal race
โ
as your fitness improves, your targets automatically adjust to match your increased capability
In other words, Power = Productive Training.
๐๐จ๐ฐ ๐๐จ๐๐ฌ ๐ฉ๐จ๐ฐ๐๐ซ ๐ฆ๐ข๐ง๐ข๐ฆ๐ข๐ฌ๐ ๐จ๐ฏ๐๐ซ-๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ ๐๐ง๐ ๐ซ๐ข๐ฌ๐ค๐ข๐ง๐ ๐ข๐ง๐ฃ๐ฎ๐ซ๐ฒ?
Power calculates a Training Load Score for each completed workout, based on the workout’s duration and range of intensities.
These scores can be combined (using research-backed maths) to provide a number of metrics used to monitor your Training Load – the cumulative impact of your training on your body.
The three most important are:
โ
a Training Load Balance, indicating the current balance between shorter-term and longer-term training impacts, so your training can maintain a productive balance between the two
โ
a Ramp Rate, indicating how quickly your training is adding load, so that you can add load safely
โ
a Training Intensity Distribution, showing how much time you’re spending at different intensities, to target the right mix of training for your upcoming event
๐๐จ๐ง๐ฌ๐ข๐ฌ๐ญ๐๐ง๐ญ ๐๐ซ๐จ๐ ๐ซ๐๐ฌ๐ฌ
By maintaining a productive balance, adding load safely and precisely targeting the right mix of intensities, you can:
โก maximise your training results, and,
โก minimise your risk of over-training and injury.
Which means consistent, uninterrupted progress toward your upcoming event.
๐บ๐๐๐๐๐ ๐’๐ ๐๐๐ ๐๐ ๐น๐๐๐๐๐๐ ๐๐๐๐ ๐ท๐๐๐๐?
โ Questions?
๐ Getting Started
Getting Started – Power=Consistent Progress
