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Ray
Joined: 30 Mar 2004
Posts: 806
Location: Dagenham
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 Posted: Mon Sep 18, 2006 11:25 am Subject: w/c 18/9 |
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| For me training will be limited to my Tatem Session on Tuesday. Then it's resting till Berlin on Friday/Saturday |
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tanya g
British Record Holder
Joined: 19 Dec 2005
Posts: 1383
Location: W2
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| Posted: Mon Sep 18, 2006 11:35 am Subject: |
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Ray,
I gave your wheels to Matt, to bring to Tatem on Tuesday. |
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Ray
Joined: 30 Mar 2004
Posts: 806
Location: Dagenham
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| Posted: Mon Sep 18, 2006 11:37 am Subject: |
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Thanks Tanya - although I don't think I'll be needing rain wheels at Berlin  - So I'll put some wear on my Matter Orange wheels at Tatem |
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Rick
Joined: 25 Feb 2004
Posts: 5914
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| Posted: Mon Sep 18, 2006 12:19 pm Subject: |
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Mon - Route Check for LondonSkate
Tue - Route Check for LFNS
Wed - Control for LondonSkate
Thu - Rest
Fri - Rest travel to Berlin
Sat - Berlin Marathon
Sun - SWF Tatem Park (officiating) |
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Mikey-two-Names
Joined: 24 Feb 2004
Posts: 4108
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| Posted: Mon Sep 18, 2006 12:29 pm Subject: |
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| Blimey Rick, that's a lot of mileage to be putting in your legs before Berlin. It's likely to make you slower. |
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ed!
Committee Member
Joined: 13 Mar 2005
Posts: 4465
Location: E R, London
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| Posted: Mon Sep 18, 2006 12:34 pm Subject: |
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Rick's hardcore!!! Unlike us resting folk  |
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Rick
Joined: 25 Feb 2004
Posts: 5914
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| Posted: Mon Sep 18, 2006 12:39 pm Subject: |
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| ls_mike wrote: |
| Blimey Rick, that's a lot of mileage to be putting in your legs before Berlin. It's likely to make you slower. |
From my experience of my body, it won't unless I actually damage myself in ways other than getting tired. Considering my curently poor physical condition I am actually expecting a significant benefit from today and I find tuesday route checks pretty slow. Wednesday doesn't count at all as control is a really slow position. So I am, in effect, tapering.
One benefit of my crappy genes is that my muscles heal from tiredness almost 100% (and strengthen more than before) in 3 days. I will start carbo loading from tomorrow and will be in the best condition I can be for Saturday, which is still significantly worse than before my fall in July. No exercise after Wed means maximum benefit for me. I still expect to be pretty poor for the race but that is because I am out of shape. Hoping for something around 1h20 but I'll have to see how it goes off the line. |
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Mikey-two-Names
Joined: 24 Feb 2004
Posts: 4108
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| Posted: Mon Sep 18, 2006 1:10 pm Subject: |
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Perhaps, but that flies in the face of conventional wisdom.
More generally, for those of you who are keen on doing well in Berlin, you'll be wanting to do perhaps no more than 2 or 3 interval sessions this week. They should be short, sharp and intense intervals, with very little volume, perhaps along the lines of 4 x 100m sprints at 100%, with appropriate warmup and warmdown of course.
That means no longer distances such as the LondonSkate or route checks, slow or not. Tapering is all about significantly reducing training volume, and keeping intensity high. That lets your body unload fatigue, recover, and replenish your glycogen reserves, whilst maintaining your cardio fitness through the shock of the intervals. None of which will happen with longer distances. Guys, it's too late to do any more training for Berlin, you're not going to get fitter or faster in the few days remaining.
Carbo-loading is also something of an urban myth. It's the tapering that allows your body to replenish your glycogen reserves, just eating extra carbs alone isn't going to do the job. If you've been training hard, a good taper will let you put on 2-3 pounds, being mostly glycogen and the water bound up with it. |
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Simon
Joined: 13 Mar 2006
Posts: 621
Location: Out side edge
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| Posted: Mon Sep 18, 2006 1:11 pm Subject: |
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Mon: Rest
Tus: Light work in Battasea (more tec stuff)
Wed: SP then ether WNS or go home
Thu: Rest and pack
Fri: Fly
Sat: Go very fast 
Sun: Fly |
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Quentin
Joined: 14 Jul 2005
Posts: 240
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| Posted: Mon Sep 18, 2006 1:49 pm Subject: |
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no skating until Berlin.
Well I will probably skate around Berlin on the Friday but nothing major |
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Michi
Joined: 11 Jun 2005
Posts: 658
Location: Hamburg
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| Posted: Mon Sep 18, 2006 4:57 pm Subject: |
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Mon and Tue: rest and recovery from the 3 swollen insects bites from the weekend
Wed: company dinner
Thur: track technique training
Fri: travel to Berlin
Sat: Berlin marathon  |
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Christophe
Joined: 26 Feb 2004
Posts: 1652
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| Posted: Mon Sep 18, 2006 6:28 pm Subject: |
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Mon - Cycling to work
Tue - ditto + Tatem (aiming to get there for 6-ish)
Wed - Cycling
Thu - Cycling
Fri - LFNS (maybe) |
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dan_b
Joined: 15 Jun 2004
Posts: 2428
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| Posted: Mon Sep 18, 2006 7:14 pm Subject: |
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| ls_mike wrote: |
| 4 x 100m sprints at 100%, |
100? Are you sure? That's barely far enough to get my legs untangled |
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Gav
Former British Record Holder
Joined: 24 Feb 2004
Posts: 3354
Location: Maida Vale
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| Posted: Mon Sep 18, 2006 7:43 pm Subject: |
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yup, with a 10/15 min warm up / cool down either side, that's still a 45 min session you're talking about.
the essence of the taper is literally to make your muscles exert the same intensity as they've been training, but with negligible volume. It primes them ready for the race, without letting them stand around. So a standard taper might be:
Tues: 4 x 100m
Wed: 3 x 100m
Thurs: 2 x 100m
Fri: rest
Sat: race
PS: To really deserve a taper like this your body should be in a maximally trained state, where it really needs the week of rest to recover and get in shape. I don't believe I even need a full taper as I don't think my body is in a tired enough state to require it to reach maximumal readiness. Tapers are really needed when you're training a hell of a lot to a set program and really exerting your body almost right up until the race. |
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Matt
Former British Record Holder
Joined: 24 Sep 2005
Posts: 282
Location: Home
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| Posted: Mon Sep 18, 2006 8:24 pm Subject: |
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Mon- Rest
Tues- Tatem
Wed- Gym
Thurs- Tatem
Fri- Indoors Borehamwood
Sat- White water rafting
Sun- SWF FISS race (Tatem)
P.S. With the winter nights drawing in, what time are we starting Tatem? |
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