Endurance sports demand a deep understanding of how our bodies respond to varying training loads. In my coaching job, one of the most critical aspects is recognizing an athlete's unique training response, a concept often overshadowed by more generic training philosophies. This article delves into the nuances of training response, or "trainability," and how effective management of training load and stress can lead to significant improvements in performance. I learned most of the following from Alan Couzens and want to give a big shout out at this point. He definitely elevates our sport onto a new level and I can't be grateful enough for the wisdom he shares. You should follow him on x.com: https://twitter.com/Alan_Couzens
Understanding Trainability: Trainability refers to an individual's capacity to enhance physical fitness through training. It's a complex interplay of various factors, including genetics, training history, nutrition, and lifestyle habits. Some athletes, known as "Naturals," may exhibit a rapid improvement in fitness levels with the same training load compared to their peers.
Different Athlete Types and Their Training Responses:
Quick Responders (The “Naturals”): These athletes demonstrate an impressive ability to manifest good results from relatively short periods of focused training. They typically have strong, mesomorphic bodies with a natural aptitude for generating high levels of lactate, responding exceedingly well to high-intensity training but requiring careful attention to recovery.
Medium Responders (The “Realists”): Making up the majority of athletes, these individuals often show balanced performances across race spectrums. Their trainability lies in a balanced mix of training intensities and demands high consistency and persistence.
Slow Responders (The “Workhorses”): These athletes often thrive on high training loads and intensity. They might not see quick fitness gains but benefit greatly from consistent and prolonged training efforts, excelling in longer events for their given fitness level.
Determine the right training load
"I liken the difference in training response vs training load to the difference between having a really sharp axe and getting a lot of productive work done each “chop” vs doing a whole lot of unproductive chopping with a blunt axe. Even small differences in the sharpness of your axe can lead to very big difference in productivity for a given amount of chopping. Unfortunately, most coaches & athletes are too busy to take the time to check if their axe is still sharp, if it’s actually working!" - Alan Couzens
This quote absolutely drives the point home. After determining and figuring out the type of responder we are working with (which involves a lot of testing and different analytical methods I won't go into detail here as we will talk about it later). We need to make that the athlete is actually ready to take on the load. This brings us to the main core of this article. What conditions do we need to maximize our training efforts? First off the Pareto principle (80/20) seems to apply here too. That means the fitter you are (higher Vo2Max) the less big jumps in performance you can expect but also the more you need to create the "perfect" conditions to maximize your gains out of the given training.
Nutrition, its role in training efficacy is frequently overlooked. Athletes consuming insufficient calories for their training demands tend to show limited improvement. Protein, vital for muscle repair and growth, is critical. Undernourished athletes often find their bodies breaking down tissue to fuel activities, counteracting the desired effects of training, including the development of muscular and cardiovascular systems. Ensuring a diet rich in essential micronutrients is key, as malnourished athletes typically show poor training responses. My athletes are deeply annoyed at this point but I can't repeat it enough: FUEL THE WORK!
Lifestyle and stress also play pivotal roles. Athletes under constant stress may struggle to benefit from training due to the hindrance in activating the Parasympathetic Nervous System, which is crucial for repair and growth processes. Again Alan's research comes into play here, examining the impact of psychological stress on elite swimmers. By categorizing swimmers into high and low-stress groups and tracking their progress over a season, it was evident that those with higher stress levels showed no performance improvements, despite similar training loads to their less stressed counterparts. This emphasizes the significant, yet often underestimated, impact of lifestyle and stress on an athlete's training response. I could say get a less stressful job but that isn't always doable so my advice goes into a different category: make sure you have an eye on your overall stress load. Stressed from work and your plan has a vo2max workout on it? Might be time to reschedule that and do a easy LIT sessions instead. Try to activate your Parasympathetic Nervous System by incorporating things like yoga, easy walks, alone time, reading books or journaling. You want to find some inner peace so your body is able to respond to the training stress with positive adaptations!
In essence there is a wide variance in how athletes respond to training. Some improve effortlessly, almost as if by mere presence, whereas others toil hard for minimal gains. This variability stems partly from genetics and an athlete's stage in their development. However, a significant aspect is shaped by lifestyle factors like adequate nutrition, sleep, and the persistent low-level stress that might be present in their lives. These influencing factors are dynamic, shifting positively or negatively over time. It's not uncommon for athletes to reach stages where life's pressures overwhelm them, rendering them less receptive to training. Pushing training under these stressful conditions can lead to detrimental effects on athletic growth. Hence, the importance of continuously monitoring an athlete's response to training cannot be overstated.
Flo