On the Van dvd the short to long graphs has intensity limits, I’m curious how important is it to decrease these limits for the non elite sprinter since we cant acc out to 60m etc?
Its a very important and often misjudged or overlooked part of the graph.
You really need the cameras out and 10m markers then find out just how far it is YOU can acc out till. Otherwise, its all a guess.
Maybe I am missing something here, so if a runner cant acc past 30m his int limit wouldnt never extend past 30m? I would like to have some workouts where Im sprinting 55-60m full go before I enter my inseason program and the intensity drops, is this still possible when changing the int limits?
you can still run your 60m efforts. However, if you can only acc out to say the said 30m, then the idea is, you acc out to 30m, then Stop trying to acc and maintain form and tech and minimise your slowing. You cant keep pushing for acc but you can keep on running.
No, not really. I cant remember of the top of my head, but im sure there are some ROUGH estimates of acc zones. ie, if your a 11sec runner, you Generally can only acc out to 25m or so… if you can run 10.50, then you potentially could be acc out to 45m or whatever. I have seen them someplace on this site, or on dvd or someplace. Its just a ROUGH guide, but better than nothing and better than just blindly following them graphs for a 10s runner with acc zones that go to 55-60m.
So bold if you have a runner who can only acc for 20m, then for the whole 12 week spp his int limit will only go out to 20m? That just dont make sense to me.
Yes this makes sense and was exactly what i thought you guys was talking about. I understand that the athlete will still be running 50 or 60m but its not the same as gunning a 50-60m in training from start to finish, you know what i mean? i know you did the spp workouts last yr did you change the int limit, if i can remember correctly you didnt?
your right, i didnt, and i suffered. However the biggest thing i suffered from was not the int limit, but from running on grass doing a speed session and hurting my hammie, around half way through Spp1. However, that was around 30-40m intensity limit stage. Basically that was my acc limit. Therefore, if my hammie didnt go on me, i would have been fried from the next 6wks of pushing too hard. I was already starting to feel it. Although it was not the tirdness that hurt the hammie, it was the real Crap grass, it was horrid.
For that 1st half of the Spp, i was going well. But it was too hard (for me) as i reached my acc limit too soon. One thing to watch, is comming off the GPP, you feel fantastic, fast and fresh, and it gives you the illusion that the Spp1 will do so too. I fell into the trap, UTfootball also did, (he was estatic from his Gpp form) even with prior warning, he was adament he could mangage Spp1, then a few wks in, he found out he too could not.
The Seminar in aust cleared up a lot, on top of learning from your own mistakes. How great it would be to be 18 again with the info that is available now!!
so what is the best thing to do coming off a GPP? I didnt do GPP this season and went onto SPP but went relatively well with few injuries. I was still able to run and improve somewhat. However from this post im unsure how to approach a transition of GPP to SPP, since now you said that you have to be aware if your fresh you aint always ready for the SPP.
you just simply need to know where your at. ie, are you a 12s runner? a 11sec runner? 10.5 sec runner or a 10sec runner? From there, acc zone limits apply to your set up. If you plan that before you finnish Gpp, then you can do a succefull job at transferring from Gpp to Spp.
Also to note maybe, the feeling of freshess leaves as, 1 - your now doing heavier weights 2 - your speed work is 3 x wk v’s a lot of hill work in Gpp 3 - acc zone limits extend out further each wk or two. all this adds up to higher CNS stress and the need to fully recover and regenerate.