There is an article in the August 2014 edition of Runners World that more than caught my attention - it outraged me because the content went against everything I learned through my coaching certifications and the reams of endurance training books I had read.  But, I allowed myself an open mind and, the information presented by the author, Alex Hutchinson, makes sense and actually I have unknowingly practiced it.

The "it" is tactical or strategic dehydration or, training dehydrated in order to trigger endurance-boosting adaptations in an athlete's blood.  Like muscular fatigue and other training or life stresses, dehydration signals your body to make changes to fight the stress.  If you are dehydrated during workouts for several days in a row, your body produces more blood plasma going through your arteries, making it easier to get oxygen-rich blood to your working muscles.  How should you implement this into your training:
Train 90minutes of light effort without hydration for 5 days.  This will boost blood-plasma volume by 8% - enough to lower race times by a few percentage points.  This is best done 2-4weeks before race day.  The goal for each workout is to dehydrate yourself by 1.5-2.5% of your bodyweight.  Then, you must be good about refueling 10min. after your workout with a mix of carbs and protein, at a 4:1 ratio.  You must also drink enough to return to normal hydration. 

To be safe, don't experiment on a long ride that takes you far from home and carry water and/or cash for emergencies.  Signs that you are straying into dangerous territory are headache, dizziness, muscle cramping, confusion, unusual fatigue and irritability.

Swim workout:
6 x 100yds. done as 3 rounds of 2 x 100yds.  First round=alt. 25kick/25swim     Second round=alt. 25drill/25swim
Third round=100 swim
6 x 50yds. progress 1-3 and 4-6 - this progression should result in the last 50 of each set of 3 at almost max
6 x 150yds. done as 100yds. max on an interval that allows 5-10sec. rest + 50 recovery on the same interval as the 100
8 x 50yds. kick done as 2 rounds of 4 x 50yds.   first 50 = moderate kick; second 50=25mod./25max; third=25sprint/25mod; fourth 50=sprint
4-6 x 125yds. pull - smooth and perfect s



 


Comments

01/28/2016 4:25am

To be safe, don't experiment on a long ride that takes you far from home and carry water and/or cash for emergencies. Signs that you are straying into dangerous territory are headache, dizziness, muscle cramping, confusion, unusual fatigue and irritability.

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04/19/2017 3:02am

Practicing is always been a part of any athletes or anyone who wants to participate in a sport contest in order to make sure that they will be able to win or at least finish the contest. They maintain good health by eating the right diet and hydrating themselves this is what I heard of from some athletes that I know. Reading your article made me get information on how to trigger their endurance it sounds ridiculous at first it might show good results. This can also turn out bad so I will just tell them about this and not encourage them, but if they want to then they can. This post is informative, especially for athletes and so is your other post keep on doing this.

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    I have spent the last 30 years helping individuals to their goals, whether it be crossing a finish line with a PR, eating better or, simply finding the 20 minutes daily they desire to exercise.

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