While pre-season is characterised by a shift in gear, care is warranted with rapid increases in intensity.<\/p>\n
Of all the training volume determinants (frequency, duration, and intensity) intensity provides the most potent stimulus and a concomitant increase in muscle damage and fatigue.<\/p>\n
- How can I increase my run mileage and volume safely, without getting injured?<\/a><\/strong><\/li>\n
- How much should I reduce training by during the off-season?<\/a><\/strong><\/li>\n<\/ul>
Increase training load gradually<\/strong><\/h2>\n
![\""what\"]( "\\"\"what-is-progressive-overload?\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>Credit: Getty Images \/ Seb Daly, Sportsfile<\/span><\/figcaption><\/div>\n We\u2019ve all experienced the delayed onset muscle soreness (DOMS)<\/a><\/strong> following the first high-intensity sessions of the season.<\/p>\n
The appearance of DOMS is closely linked to a sudden increase in intensity, particularly for load-bearing disciplines (i.e. running, lifting).<\/p>\n
This increase should therefore be progressive to avoid the negative impact of significant and sustained DOMS, which can reduce training quality and potentially lead to injury.<\/p>\n
- How to avoid training data overload<\/a><\/strong><\/li>\n
- How to avoid training mediocrity<\/a><\/strong><\/li>\n
- How to balance training and fun<\/a><\/strong><\/li>\n<\/ul>
What is proggressive overload?<\/strong><\/h2>\n
![\""what\"]( "\\"\"what-is-progressive-overload?\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>Credit: Getty Images \/ Matthew Stockman<\/span><\/figcaption><\/div>\n The process of gradually increasing training volume (inc. intensity) is termed \u2018progressive overload\u2019 and is crucial to allow the body time to adapt optimally.<\/p>\n
A common mistake is to plan a single point in time to move from one training phase to the next.<\/p>\n
Instead, it\u2019s important to merge training phases by gradually introducing training sessions from the next training phase into the end of the current training phase (i.e. add a small number of high-intensity sessions at the end of the winter phase leading into the pre-season phase).<\/p>\n
By introducing higher-intensity sessions gradually, you\u2019re less likely to suffer debilitating DOMS, leading to an enhanced training stimulus.<\/p>\n
- How to train as you age: what triathletes need to know as they get older<\/a><\/strong><\/li>\n
- How to adapt training around menstruation\u00a0<\/a><\/strong><\/li>\n
- How do you maximise athletic performance?\u00a0<\/a><\/strong><\/li>\n<\/ul>
How to plan your training<\/strong><\/h2>\n
![\""how\"]( "\\"\"how-to-plan-your-training\"\\"\/")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>Credit: Unsplash \/ Cathryn Lavery<\/span><\/figcaption><\/div>\n In addition to the gradual introduction of higher-intensity sessions, plan sessions that focus on skill, and the technical and tactical aspects of racing during pre-season.<\/p>\n
This will support the gradual introduction of intensity, as well as make a significant contribution to race performance, i.e. transition training (brick sessions).<\/p>\n
Starting to introduce in-season (race specific) sessions into your pre-season phase will allow you to iron out any skill\/technical\/tactical issues you might have.<\/p>\n
Pre-season is the time to make the major changes in technical (race equipment) and tactical (race strategy) aspects of performance, allowing you time during the in-season phase to fine-tune changes leading to enhanced race performance.<\/p>\n
- How to adapt training around menstruation\u00a0<\/a><\/strong><\/li>\n
- How to avoid training mediocrity<\/a><\/strong><\/li>\n
- How much should I reduce training by during the off-season?<\/a><\/strong><\/li>\n<\/ul>
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