In the book and video, CF state that for a beginner is impossible (or very hard) to overload his SNC so the first year the training can be done (ipotetically) at high intensity (for the level). i hope i understand correctly (i’m not english speaker).
so, why in the first year, a beginner (but not a young people, for example I have 22 years) must train less than (for example), the graph on SPP or GPP?
if i can’t overload my SNC, is the muscle the problem? or there is something I don’t understand?
it’s normal…but why the beginner must train less than advanced, if the first can’t overload the CNS?
beginner athlete: less intensity, no overload, than he must train at high volume!
but i have heard that a beginner must train at low volume. but i don’t understand the “why” of this
It also takes time to build up capacity for work.
Particularly volume at the intensity required. You don’t want a beginner to do a lot of work once he is fatigued, or too much work at low speed which may build endurance but will kill speed.
It’s like a bell curve. First you train less overall, then more and more- and finally, at the highest possible levels, the volumes start to be reduced. The issue is muscular capacity first and after some time CNS capacity.
So, Mr charlie, a beginner like me, when see the chart of vancouver '04, how can manage the volume?
cut at 3/4 or try to do the max until his velocity decrease?
for example yestetrday I do
2x 30 m (like in short to long of vancouver, week I)
and 3x (3x60) (in the graph is 4x60), but
first 30 i run in 3.97
the second in 4.3
first 60 in 8.7 (intensity limit at 20)
the last in 8.6 (so i go better…for the form i think) so i don’t stop my training.
is a good choise, or I must do in other form?
thanks a lot
If you are relaxed and can maintain the speed you set out with- you’re prob ok but see how you feel after two weeks or so. if you’re still ok- keep going- if you are having problems, lower the vol and intensity for one week and then lower the vol slightly going forward