8,105
edits
Changes
From Fellrnr.com, Running tips
m
no edit summary
[[File:Tired athlete.jpg|right|thumb|350px|Monotonous training produces increased fatigue and is a risk factor for overtraining[[Overtraining]] and [[Overtraining Syndrome]].]]It is long been recognized the athletes cannot train hard every day. Modern training plans recommend a few hard days per week, with the other days as easier or rest days. A lack of variety in training stress, known as training monotony, is considered a key factor in causing overtraining[[Overtraining Syndrome]]<ref name="OTEcssPos"/><ref name="OTDepression"/>. There is also evidence<ref name="variabledose"/> that increased training frequency results in reduced performance benefits from identical training sessions as well as increased fatigue.
=Training Monotony and Supercompensation=
Training Monotony is related to [[Supercompensation]] and the need for adequate rest to recover from training.
|[[File:Supercompensation-small.png|none|thumb|x300px|Exercise produces a temporary decrease in fitness, followed by a recovery and [[supercompensation]].]]
|[[File:Supercompensation-continued-small.png|none|thumb|x300px|With sufficient rest between workouts, fitness improves.]]
|[[File:Supercompensation-fatigue-small.png|none|thumb|x300px|Without sufficient recovery time, the fatigue builds up until injury or overtraining syndrome [[Overtraining Syndrome]] occurs.]]
|}
=Quantifying monotony=
One approach<ref name="OTMonotony"/> to measuring monotony is statistically analyze the variation in workouts. The first stage is to work out a measure of the daily [[TRIMP]] (TRaining IMPulse). From this daily [[TRIMP]] it's possible to calculate the standard deviation for each 7 day period. The relationship between the daily average [[TRIMP]] value and the standard deviation can provide a metric for monotony. The monotony value combined with the overall training level can be used to evaluate the likelihood of overtraining[[Overtraining Syndrome]].
=Monotony Calculations=
A similar calculation can be used to calculate a value for Training Strain.
Training Strain = sum([[TRIMP]]) * Monotony
The value of Training Strain that leads to actual overtraining [[Overtraining Syndrome]] would be specific to each athlete. An elite level athlete will be able to train up much higher levels than a beginner. However this Training Strain provides a better metric of the overall stress that an athlete is undergoing than simply looking at training volume.
=A simple [[TRIMP]]<sup>cr10</sup> based calculator=
