Well I think I have just had a good taste of what happens (to my body) when I have a crack at my Thursday night Mag trainer sessions.
Last night we had a 13 minute race pace effort with all the bells & whistles at the end of the session. This is where I hit 98% of my VO2 max. I was feeling great - got home had a lovely piece of fish and some salad ( nice protein fix ) and as soon as I hit the pillow - GAWN - Good night me!!!
So there is the build up - what I'm getting at is my swim this morning - 16 x 200 with 15 sec rest - Not too hard I hear you saying - think again. I was smashed after 8 and the last 8 I must say weren't real quality - just hanging on - And I thought this was a recovery week. Well other than the past 12 hours, it hasn't been too bad. I can only see this as a real benefit to my swimming as I'm seeing very small signs of improvement.
The question that I pose is: When should we aim to "max" out and for how long in a training session?
"Train as you play" was always heard by the coach at footy training - If we maxed out all the time I would guess that most of us would crumble very quickly.
Interesting thought and if any of you have a thought on this please let me know.
I'm off to get a COFFEE
Caff
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Caff,
Here in lies your problem ( you have spelled it out clearly in your blog )
The problem is that you had ZERO CARBS in your post recovery session when it was an INTENSE session. You have depleted your muscle glycogen during the session and not topped up your reserves with a post session meal which should be PRO 30% CHO 70%! You have put protein, which is great to repair damaged muscles, but no muscle fuel (glycogen). With fish and salad, you've probably only put 250 calories into your system where you probably needed at least 100g of CHO alone.
It is critical that you feed your body CHO post session, especially if you have to back up with another session in your training within 12 hours. Sleep does not replenish glycogen if you've had none in your diet.
Remember, 30 mins is when your body is most responsive to CHO uptake after a hard session. It should also be combined with protein in a 3:1 ratio.
98% of your VO2 MAX! What was the protocol for the last 3 mins, was it that high, surely not, probably closer to 90%, big difference! :-)
Cheers
Komo
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