The Training Effect
Every sound training plan should be like building blocks. Each activity in succession should build on the one before and have specific purpose. This week I thought some explanation of what the “training effect” is would be interesting to everyone.
Currently we at Running Niche have about 20 athletes on the Lydiard Method training getting ready for target races in April and May. They have concluded their Aerobic Base Building phase which started last November and early December and most have just finished their strength building phase by integrating hill training for several week. This phase prepares the gluts, legs etc to handle more intense efforts which comes in the next phase. Now they are moving into Phase 3, which is the Anaerobic Development phase. More on what this phase is about next week.
First its important to understand the “training effect” or the principle of training adaptation. A training effect is realized once an appropriate workload is applied and appropriate recovery allowed. When you tax your body with a hard effort if you don’t allow it to recover, the next hard workout you do will only break you down and eventually lead to sickness and injury. If you allow your body to recover properly then you start you next hard effort workout at a higher level of fitness and will be able to stress your body at a higher level. Each one builds on the prior to increase your fitness.
This above diagram depicts this concept of continuous improvement due to the training effect. Catabolism refers to the training stress applied such as endurance work or lactic acid tolerance workload. Anabolism refers to workouts which allow recovery such as easy aerobic runs. The single most common mistake runners make is running another hard workout before they have recovered from their prior one. If you follow this principle regardless of the training phase you are in, you will get more out of your time and effort put into training. This concept becomes particularly important during the Anaerobic phase of the Lydiard Method where you begin to train your body to get used to the very uncomfortable state of oxygen deficit.
Remember, all workouts on the Lydiard Method have a specific purpose and are sequenced accordingly to maximize the “training effect”. If you would like to learn more about the science and performance-based Lydiard Method, stop by the store. We are always happy to talk about your running!