Training is a lifestyle with an obsession to get the best performance our body and mind can. Training is a complex exercise with multiple factors to take into account.
The Basics to follow can be summarized on this 7 principles:
Everyone is different and responds differently to training. Some people are able to handle higher volumes of training while others may respond better to higher intensities. This is based on multiple factors from genetic ability, the predominance of muscle fiber types, lifestyle, past training volume, psychological factors…
If you want to improve for one sport you need to do specific training for that. Some general conditioning can be done in less specific exercises, but to improve biomechanics, technique, muscular connections, effort-type we need to train specifically for our practice.
To reach the maximum of your capacities you have to start building from the base and increasing progressively. You cannot take a training plan from an athlete who has been training for over 15 years and imitate, because the base is very different. Start with basics, incorporate then specific training and increase the volumes and intensities year after year.
To create an adaptation on your body, you need to put a new stress to the body (training session for example) a bit harder every time to get sufficient stimuli to create a stress.
As the body adapts to the stress of the new exercise or training program, the program becomes easier to perform and explains why beginning exercisers are often sore after starting a new routine, but, after doing the same exercise for weeks and months at the same intensity, the exerciser experiences little, if any, muscle soreness. This reinforces the need to constantly vary the exercise and training routine if you want to maximize your results.
The body needs rest and time to recover to make those adaptations. Short resting before sessions (sleep) and long recovery (rest periods on the season) are important to ensure the body does the overload and does not suffer from overtraining or injuries. Stress + Rest equals improvement.
You can lose the effects of training when you stop practicing for a time. Is for that that is important to keep active on rest /injury periods. Once the body have done some adaptations, it will know better the ways to get back there, and the progression to that point will be faster when beginning training again.
Other aspects to consider:
- Marginal Gains.
- Nutrition and energy.
- Lifestyle and environment.
- Focus on the Process, not in the results.
- Build a training group. Is easier to train hard with other athletes.
- Be constant.
- Listen to your body to prevent injuries and adapt your training.
- Mental health and psychology is important.
- Passion and experiencing joy when practicing is key.
Training table: keep track of your training and performance.
- Training for Uphill Running
- Technique for Downhill Running
- 24h of elevation in ski
- Training, Activities, Test and Social Activities
- Ueli Steck’s Training
- Kilian Jornet’s Training
- Acclimatization and Everest 2017
Training and Physiology for Mountain Sports
- Training For The New Alpinism. A manual for the climber as athlete (Scott, Johnston)
- Training For The Uphill Athlete. A manual for trail runners and ski mountaineers (Scott, Johnston, Jornet)
- Entrenamiento para deportes de montaña (SP) (Canals, Hernandez, Soulié)
- Physiologie des Sports d’Endurance en Montagne (FR) (Durand)
Training and Physiology for Endurance Sports
- UPHILL Athlete: Training for Alpinists and endurance outdoor athletes.
- Institute For Altitude Medicine Dr. Peter Hacket on altitude issues
- Ifremmont Mountain Medicine (fr)
- Pubmed Search for Published studies.
- Sweatelite Training in Athletism
- Trainingforclimbing Training for climbing
- Metolius Hangboard hangboard plans
- Adam Ondra Capacities
- Renato Cannova training methods
- Sang / Kipchoge training and Interpretation
- Goettler and Steck training in Khumbu (UphillAthlete.com)
- Marit Bjoergen training during pregnancy
- Endurance and Power Training (UphillAthlete.com)
- Muscular Endurance (UphillAthlete.com)
- Dreams are not Goals (UphillAthlete.com)
- Marit Bjørgen Training (Frontiers)
- 5 years study on a olympic distance runner
- Short-term performance peaking in an elite cross-country mountain biker
- Eliud Kipchoge training
- Paula Radcliffe physiology
- Block vs periodisation in Marit Bjorgen
- Yiannis Kouros nutrition during 960km
- Lance Armstrong muscular efficency improvement
- Energetics of VK foot races
- Biomechanics and Physiology of Uphill and Downhill Running