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22 February 2022

Race at Your Best

Well prepared, in a good level of Fitness, and peak of Form at Race day! That’s what we all want. Right?

How can we make sure that our athletes are not training too little, and not too much? and how can we make sure that our athletes are in peak of form at race day?

It’s all about timing and controling the training load of the athlete!

In order to optimize and control training load for each athlete, and to make sure that our athletes are in a good level of Fitness, and well prepared to be able to perform their planned A and B races with peak of Form, we use the Trainingpeks platform as a tool, working with the parameters FITNESS, FATIQUE and FORM.

This is how it works

Each running session produces a cardiovascular training load on your body that is quantified according to the duration and intensity of the training in a certain number of points reflected in the rTSS (running Training Stress Score). This is an individualized value for each person, whether you are an elite athlete or an amateur, as it is relative to your individual endurance threshold determined in a running test. The rTSS effects the parameters FITNESS, FATIQUE and FORM, and you can see them on the start page in your app.

Running Training Stress Score (rTSS) Explained

rTSS which is standard is calculated according to below. It’s also possible in the app to change to hrTSS (heart rate TSS), if there has been any problem with the GPS measurements.

rTSS is based on:

  1. 1. Time spent.
  2. 2. Normalized Graded Pace (NGP): The adjusted pace reported from a global positioning system (GPS). Also take into account Vertical meters of climb.
  3. 3. Intensity Factor (IF) for rTSS: For any workout or part of a workout, the ratio of the Normalized Graded Pace to the runner’s functional threshold running pace, which gives the user a relative intensity in relation to their threshold pace. IF is used to calculate rTSS. Which means the calculation take into account hard trainings such as pace changes.

Trainingpeaks Performance Chart

Peak Performance Chart is a tool we use in order to make sure the athlete is in a good level of Fitness and Peak of Form at Race day.

The blue line represents the physical fitness (CTL) of the athlete. The pink line represents the fatigue (ATL) that each training session produces in your body, and the yellow line represents your state of rest (TSB).

During the training plan we look for a correct combination of loads and rest to increase the physical fitness of the athlete by controlling the training load and the fatigue produced by each training session.

Depending on the objectives of each athlete, we will try to achieve the necessary fitness values before the competition as well as an optimal state of rest to face the target competitions with the best guarantee and performance.

Some reference values from our experience and work with mountain runners, since many years.

Duration of the competitionGoal points CTLAmateurGoal points CTLElite
Kilometre vertical / Short Trail 10-15 km30-5050-90
Medium Trail 15-35 Kms40-6565-95
Maraton Trail 35-50 kms50-7070-100
Short ultra Trail 50-80 kms65-8075-110
Ultra Trail 80-120 kms70-8585-120
Long ultra Trail >120 Kms80-9590-130

The points represented on the training platform will only be valid and serve as a guide for the coach if the athlete has correctly established and updated the training zones in terms of heart rate, pace and power if applicable.

In addition, it must be taken into account that the values reached by the athlete will depend on the athlete’s availability to train and the tolerance to the volume of training that he/she can assimilate, something that must be worked on in progression and in a long-term perspective with health as a premise.

Coaching and guidance

We all need some help some times, in order to get to the next level of running. Arduua Coaching is specifically focused in Skyrunning, Trail and Ultra-trail. We build strong, fast, and enduring runners and help them to prepare for race day. By building personal relationships with our runners, we create the individual training you need to ensure that you are 100% ready on the day of the competition. For more info please check out Arduua Online Coaching >>.

For more questions about our training please contact Katinka Nyberg at katinka.nyberg@arduua.com.

Have a great training day!

/Katinka, Arduua Founder

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