Training PBs vs Comp PBs

Just wanted to stress the difference between training Personal Bests and racing PBs.

The two can not be compared. When attempting a racing PB you will have gone through a full training cycle, be rested fully (if the taper has been well planned) and have the big race atmosphere to push you along. Trying to hit the same levels in training will lead to overtraining.

Charlie Walsh (former Aussie Track Coach) suggests doing all fitness tests that will be used to develop training guidelines (heart rate or power) be done without too much rest otherwise one will end up training too hard. I am finding this after starting training and my initial first test (rested for 5 years!!!) gave me very high training HR zones. After my 2nd test when training quite hard even though the power output at each level had increased my training HR zones were lower and I am finding that I if I try to hit those original zones I end up killing myself.

This differs from testing immediately after a goal event. You will be well rested and can test to see if any physiological improvements have taken place. You may see these from testing while training but the goal with in-training testing is to set correct training levels.

Same deal in the gym. A powerlifter who had done X amount in competition should not try to train based on that figure. They should work to what they lift during heavy training and try to build on that.

So when I say to try and hit new PBs in training I mean to hit new levels based on what you have done in training not what you have done in competition. This involves doing some type of training test at the start of each new programme and spending the subsequent sessions in the 4-6 week block trying to improve on that.

A roadie could do a TT for a certain course and try and beat that time. Depending on where you are in the season the goal could be: 100km ride in early season. 4km hill in hard endurance training and 1000m during the final weeks leading to goal event.

In the Gym a rider could do a max effort squat of 100kg and each week try and add 10kg to this.

On the track a pursuiter would do a 2-4km effort and try and improve that in each session by .25sec per lap. Closer to the event they would do half distance efforts and in the final 2 weeks 2-3 lap efforts.

A sprinter would do 500m, 200m, 100m and 50m efforts from standing, rolling and flying efforts and spend subsequent sessions working to lower those times (helpful to have electronic timing to do this or a good hand operating the stopwatch!)

Summary.

Base your training on tests done while training.

Basing your training on competition data will lead to overtraining.

Test yourself in training at the start of each new programme and spend the next 2-5 weeks trying to improve on those times, weight, ave speed or power output.

Hamish