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Demands Of the Event

Kilian Jornet

Before starting training for a race or project we should determine what are the demands of that event to identify the key factors we need to improve in order to perform and to build a training plan for it.

Before entering into analyzing an event is important to understand that to perform a task (doing X race in that time, climbing that summit…) there are several systems that will be activated at different levels, those systems are not working separately (such as a car or a machine) but interacting as a complex system. Those are the systems we will be targeting to modify (change its biology) to improve our output (the external load).

SystemPrimary FunctionMain Organs / ComponentsMeasurements
CardiovascularDeliver O₂/nutrients and remove CO₂/metabolitesHeart, blood vessels, hemoglobinVO₂max, HR, HRV, hematocrit, hemoglobin, echocardiography
RespiratoryGas exchange: O₂ uptake & CO₂ removalLungs, diaphragm, airways, alveoliSpirometry (FEV1/FVC), VE, ventilatory thresholds (VT1/VT2), MIP/MEP
Metabolic / BioenergeticATP production (fat/CHO oxidation, glycolysis)Mitochondria, enzymes, glycogen storesRER, substrate oxidation, lactate curve, CK/LDH, glycogen ultrasound
Neurological / NeuromuscularMotor control, coordination, fatigue managementBrain, spinal cord, motor units, NMJEMG, TMS (central fatigue), RFD, MVIC, Myoton
Muscular / MechanicalForce generation, elasticity, structural resistanceSkeletal muscle, tendons, fasciaStrength tests, jump tests, ultrasound architecture, force plates
Endocrine / HormonalRegulate energy, stress, adaptationHormones: cortisol, T, insulin, thyroid hormonesCortisol/T ratio, T3/T4, insulin, HOMA-IR, catecholamines
ThermoregulatoryMaintain core temperature, heat dissipationSweat glands, skin, hypothalamusCore temp, sweat rate, Na+ concentration, skin temp, HR drift
ImmuneProtect from infection, repair tissuesWBCs, cytokines, mucosal immunityLeukocyte count, CRP, IgA saliva, IL-6/TNF-α
Psychological / CognitivePerceived effort, motivation, pacing, stressPrefrontal cortex, limbic system, pain modulation circuitsRPE, cognitive tests, mood scales (POMS), HRV, EEG (research)
GastrointestinalNutrient/fluid absorption, GI toleranceStomach, intestine, microbiotaGI symptoms scoring, CHO absorption tests, H₂ breath test
Renal / Fluid-ElectrolyteFluid balance, sodium regulationKidneys, vasopressin systemCreatinine/urea, osmolarity, serum Na+, body weight change
Cognitive-Motor / EconomyEfficient movement with low energy costCNS–muscle coordination, stiffness, biomechanicsRunning economy test (O₂ cost), 3D video analysis, GCT, oscillation

Event load: We will be assessing the external and estimating the internal load of the event.

CategoryExternal Load (Event Characteristics)Internal Load (Athlete Response)Main Systems InvolvedTypical Measures for Analysis
DurationTime of event (minutes → multi-day)Accumulated fatigue, metabolic depletionMetabolic, cardiovascular, endocrineLactate drift, HR drift, CHO/fat oxidation, cortisol
IntensityPace / power requirementHR zones, VO₂ demand, RPECardiovascular, respiratory, metabolicHR, VO₂, ventilatory thresholds, RPE
Elevation Gain/LossTotal climb/descent, grade steepnessEccentric damage, force requirementsMuscular/ mechanical, neuromuscularForce plates, CK, Myoton, strength asymmetries
AltitudeStart/finish altitude, max altitudeHypoxia stress, ventilation changesCardiovascular, respiratorySpO₂, VE, hematocrit, HR at altitude
TechnicalityRocks, snow, exposure, scramblingCognitive load, stability, eccentric loadNeuromuscular, cognitive-motorEconomy tests, GCT, stiffness, EMG
TemperatureHeat, cold, amplitude changesThermoregulation stress, dehydrationThermoregulatory, renalCore temp, sweat rate, Na+ loss, osmolarity
Weather / EnvironmentalWind, storms, humidityEnergy expenditure variabilityThermoregulatory, psychologicalWBGT, wind-chill, hydration markers
Nutrition LogisticsAid frequency, carry capacityGI distress risk, energy availabilityGI system, metabolicCHO tolerance, GI symptom scale
SkillsDownhill speed, climbing, ropeworkMotor pattern fatigue, coordinationNeuromuscular, cognitiveMovement economy, fatigue index
Decision-MakingNavigation, pacing choicesCognitive fatigue, emotional regulationPsychological/cognitiveDecision tests, HRV, RPE variability
Risk and ExposureAvalanches, crevasses, night, isolationStress response, hormonal loadEndocrine, psychologicalCortisol, mood scales, reaction time
Other factorsSleep deprivation, carry weight…Cognitive decay, immune loadCognitive, immune, hormonalSleep metrics, IgA, CRP, HRV

Here you can download a table to assess the Demands of the Event

Since events in trail running are not steady (different uphills, downhills, inclines, weather… during the same event) We should analyze the demands of the event by sections, that way we will be able also to identify the key moments of the event where we need to perform the best and what is the state we will be at that moment, if we need to train more for durability, repeatability, etc.

Step 1: Fill External Load

Example:

Step 2: Infer Internal Load

Step 3: Identify Systems Under Stress

Step 4: Choose how to monitor the change you want to do.

Then start planning the training for it.

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