Training Benchmarks and Analysis Tools Flashcards
How can you assess an athlete’s intensity tolerance?
by performing a Talk Test and integrating RPE into it
List 6 factors affecting heart rate
Core temperature
Excitation/Nervousness
Elevation
Caffeine
Hydration
Fatigue
What are 2 reasons for cardiac drift?
Increased body temperature raises heart rate
Decreased muscular efficiency due to fatigue
What is cardiac drift?
a natural increase or upward “drift” in heart rate while the overall intensity (e.g., respiration rate, effort level, caloric burn) remains the same
If an athlete experiences cardiac drift during training sessions that are based around heart rate, what will likely occur?
the individual will be underperforming during the training sessions
What are two scenarios where heart rate can be an effective tool for ultrarunners?
resting heart rate
active/recovery heart rate under similar conditions
A decrease in resting heart rate corresponds to an increase in
stroke volume
What are 2 ways to use resting heart rate?
A decrease in resting heart rate indicates improved aerobic fitness
An abnormally low resting heart rate indicates an athlete is not recovered
How can you use active and recovery heart rates to determine fatigue?
If an athlete’s heart rate doesn’t elevate to normal levels during exercise
If an athlete’s heart rate doesn’t drop to normal levels after exercise
How can depressed heart rate affect heart rate based training?
the athlete will push to reach the prescribed heart rate resulting in overreaching their intensity
How can elevated heart rate affect heart rate based training?
the athlete will slow down to stay within the prescribed heart rate range resulting in training below the correct intensity
At what intensity will you burn the greatest total amount of fat?
65% VO2 max
MCTs can be increased via , resulting in increased
training
lactate clearance
What occurs to excess blood lactate?
it is sent to the liver where it is converted to pyruvate and then to glucose (Cori cycle)
What is the best form of training to increase lactate clearing ability?
interval-based training
List the 3 levels of the Talk Test
Comfortable (below threshold) - can speak without difficulty
Labored (at threshold) - can speak, but speech is labored to the point where only a sentence can be spoken before becoming out of breath
Uncomfortable (substantially above threshold) - can speak only with extreme difficulty or not at all
List the 4 steps of the Talk Test
- Warm up at an easy walk for 15 minutes
- Set the treadmill speed at a pace the athlete feels they could walk or jog indefinitely. The starting gradient is 0.5%.
- Every two minutes, increase the speed by 1 mph. During the last 30 seconds of each two-minute stage, a predetermined phrase is recited. At this point, record the athlete’s ability to recite the phrase given the exertion level and subject’s noted RPE.
- The test should continue until the athlete has difficulty reciting the phrase, which is indicative of the individual having reached his or her lactate threshold.
List the 3 most important metrics to track
Time-based volume
Volume of vertical gain/loss
Post-workout subjective feedback
What are 2 flaws of GAP/NGP?
different surfaces
downhills
When is it most practical to use GAP/NGP?
solely on the uphills by comparing climb to climb – so long as the surface of the trail is relatively consistent
