Iron man himself: How to keep a diary and to conduct test

We already built an annual training plan for this iron man. Thoroughly investigate every training day in preparatory period. But we all know that each plan is not perfect. Moreover, every plan requires constant improvement. This is because the same is only one thing - everything is constantly changing. Changes in You - as a result of training. Circumstances change - you began to have more or less time, training schedule changed in the gym, and so on. Changing external environment - the weather does not allow us to conduct training in the open air, and need an alternative. Etc. etc. And if the adjustment to external factors more or less clear, then with the changes associated with your progress all the more difficult. The difficulty is the same - to change something you need to understand what to change and how to change.

Today we will answer the question - What changes? Naturally this requires something to analyze. And in order to analyze something, you need something to keep - the data that will form the basis. The athlete receives the data from two sources:

daily activities and tests.

A diaryWhere we fix what we do every day, allows you to look back and understand the causes of the current results or condition. testsWhich are held once a month, allow us to understand the current level of the trained skills, identify their constraints and the requirements for the training.

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If you are serious and want to achieve certain results, a diary will have to carry - Humble. I repeat - it is necessary to be able to analyze the cause of the results and adjust your plan of action. Information for the account does not have much, but it is important to keep a diary every day, even if that day is not training. For convenience, I have divided the blog into several parts.

health

What should be done immediately after you wake up?

1. Measure heart rate.
2. Go to the toilet and weigh.
3. Understand how well you slept.
4. Write it all down in a diary.

What and how to analyze?

1. The quantity and quality of sleep. Sleep is very important for the triathlete. If you do not get enough sleep - training can take it does not matter. So if you see that the figures are down and feeling very tired - look how you sleep lately. Perhaps this is the case. Just a bad dream may be the cause of overtraining.
2. Weight and heart rate. Changes in heart rate of 10 beats or weight change by more than 1 - 1.5 kg of the same may be indicative of over-training. Take a look at these options if you are looking for the causes of deterioration of health.

As can be seen from the above example, for two days, my heart rate was 63 and 64. In this case, the feelings I'm not really that good sleep. In the days when it was enough to sleep and in the morning I felt good sleep heart rate was usually 56 - 58 beats per minute. Conclusion - it is necessary to go to sleep earlier.

Fuel

To account for the proteins, fats and carbohydrates, you can use one of the apps for your phone. Or to self-assess on the basis of the tables presented in the Internet. I combine with one another.

Analyzing the power you need to clearly understand the characteristics of its own body. Based on the table, I personally need to increase the proportion of protein and fat, the reason for that is my strong thinness. Weight should be a little to add.

The total amount of calories consumed triathlete, with a busy schedule of training should not be less than 3500 kcal. But again - consider their own characteristics.

Analyze changes in the balance sheet when changing BZHU health.

training

The most important section of the diary. Do not forget to enter data after training, yet remember everything they did.

Explanation:

1. Avg. pace - the average rate of training. In running and cycling is measured in minutes / km. In swimming min / 100 meters.
2. Wed. Heart rate - average heart rate during exercise.
3. Max. Heart rate - maximum heart rate during exercise.
4. Z1 - 5 - time intensity zones. How to determine the band intensity will be described below.
5. Time result - the total time of training for the current week.
6. Comments - do not forget to give the necessary comments to training. If you have made any changes in the training process - specify. For example, if you change the ride height on a bicycle, it should be reflected in the diary. Or, if you practiced the technique that changed the average rate - just enter.

What and how to analyze?

From the point of view of the analysis is just that simple. You can plot and look at how the dynamics of a particular index. The most interesting - pace. It is also necessary to analyze how to change your heart rate at an equal rate. If the graph peaks appear obvious, it is necessary to run through all the parameters diary and understand what affect change. This may be the weather and the state of health, and sleep, and diet and exercise change process.

Power training

all just here. Specify what exercises to do, the number of sets, reps and weight.
Look at how weight change over time for the same amount of sets and repetitions.

Daily results

At the end of the day it is necessary to sum up related to your health. To do this, we specify how much fatigue is felt. How do you assess the stress of the day and the presence of pain. Specific sensations add to the comments.
Best assessed only three options - strong, normal and low. If the scale of assessment will be more this will create a difficulty in assessing.

Results of the week

Brief summary of the week allows you to take a look as you follow the time plan and the distance covered.

Completed? Fine! Not? Revise the plan.

Testing

Below is a series of tests from the "Bible triathlete"

General rules for the preparation for testing

• To fix the transit time of each round, HR metrics, rating of perceived stress and control of rehabilitation intervals, you will need assistant help. It is essential that you have the clock to monitor the pace. Also, attach the scale of perceived exertion (Borg scale) to a place where you can see it at the end of each event. It is best to carry out the test, when in place of the test a few people. If possible, use for repeat testing the same route. If this is not possible, then at least the route must be the same length.
• Scale perceived voltage (Borg's scale).

• At least two hours before the start of the test to exclude meal. It is desirable for the night before the test to arrange a day of rest. Well, if the day before you are vacationing or doing light exercises.
• 10-20 minutes before the test enjoy a warm-up exercises. Specify in the diary, what kind of workout you used.
• If at any point you feel dizzy or nauseated, stop testing. The goal of your test is not how to achieve maximum heart rate, but it will become a prerequisite for achieving the best possible results.

Stepwise testing of swimming in the pool

1. The test is a series of heats to 100 meters with increasing speed, the interleaved 20-second intervals reducing.
2. Swim first distance at a low speed and little effort. The indicator of the perceived stress scale Borg given here should be about 7. The assistant will record the time for which you sailed a distance, and will control the duration of a 20-second interval of the recovery. Once you have completed the first swim, determine how high was your tension. Take a look at the clock to help you determine your pace, determine within 10 seconds, your heart rate at the level of the larynx, let the data assistant. He writes this data along with the time of passing the distance. Be prepared to re-start the swim team assistant. During the warm-up well to make a pair of swim training to work with pre assistant All information exchange procedure. Heart rate monitor is securely fastened in the correct place on the chest, will give a greater degree of precision testing.
3. Each time the swim speed and gradually increase the effort so to complete it for 2-3 seconds faster than the previous. The circle in which you will be extremely difficult to breathe, need to be mentioned separately. When breathing becomes constrained it means that you have reached the threshold of the fan, which is used to calculate your intensity zones.

Collected on the basis of test data will look something like this:

Graded test for a bicycle on the highway

1. Circle - 800 meters. Start the test with a very low speed - from 21 to 24 kilometers per hour. After each round increase the rate of about 1.5 kilometers per hour, until you reach its maximum. This usually requires travel from 8 to 12 laps.
2. After the start of the test assistant records your time, heart rate, and levels for each lap. The circle in which you will be extremely difficult to breathe, need to be mentioned separately. When breathing becomes constrained it means that you have reached the threshold of the fan, which is used to calculate your intensity zones.
3. Approaching assistant, tell him your heart rate value. Assistant writes data with lap times in seconds.

Graded test by running along a circular track

1. Circle - 400 meters. Start the test with a very low speed, passing half circle with time of 70-80 seconds. After passing each half of the distance gradually increase speed as long as you will miss out on this strength. Generally, to achieve the highest possible speed, you will need to run from 6 to 10 laps.
2. Since the beginning of the test assistant, located in the center of the running wheel, moves on to its diameter so as to continuously meet with you at every mark of a half circle.
3. For two or three steps before meeting with the assistant shout out the value of its heart rate. The assistant will record the score, shout out the time for which you have passed the half of the circle, and write both indicators. Gradually increase the tempo so that the run following a half circle for 3-5 seconds faster than the previous one. The circle in which you will be extremely difficult to breathe, need to be mentioned separately. When breathing becomes constrained it means that you have reached the threshold of the fan, which is used to calculate your intensity zones.

Determination of the areas for jogging and bicycle

Below are tables that list values ​​for each heart rate zone based on the intensity of tests you. In order to determine the heart rate in each zone, get the corresponding heart rate value in ANSP column that corresponds to your heart rate value when the fan threshold. The values ​​in this line and what are your areas of strength.

Unfortunately, these tables are only available for running and biking. For swimming you slide the focus on their own assessment of perceived stress at a certain heart rate.

Determination of the areas for bicycles:

Determination of the zone for a run:

Testing pace - race against the clock

All our classes are intended to maintain a certain race pace for a certain time or a certain distance. Therefore, the main test to determine the performance improvement is a race against time. When testing is necessary to take into account:

• General rules for the preparation for the test. Cm. Higher.
• The distance for the run - 5 km.
• The distance for a bicycle - 10 km.
• Distance swimming - 1000 m.
• When calculating observe that doubling the distance, on the average rate decreases by 10%. For example, if you ran 5 km in the pace of 5:20 min / km, the 10 km run through you at a pace of 5:52 min / km.
• Testing should be held at a pace that you want to use in the race.
• Testing should be carried out once a month.

That's all for. The next time you talk about nutrition Iron Man.

Good luck and patience in the sporting achievements!

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