One common debate among triathletes is whether interval training is as useful a tool as compared to spending the same amount of time on base building. Frequently, interval training comes as a cost to the athlete. Longer recovery time, increased fatigue and muscle soreness are just some of the many pains of doing interval training. Nonetheless interval training as seen in many journals seem to be the way to ‘juice out’ every last drop of performance from your body. This article will seek to elaborate on this debate.
To proceed to address the topic of interval training. There must be a few known facts about the athlete. Namely, has the athlete had in the last 24 months any form of health issues(injuries, cardiovascular disease, cholesterol or blood issues) which maybe triggered if he or she embarks on an interval training session. Second, how long has the athlete invested in building his or her base. Thirdly the intended race for which the interval training is done.
Many coaches describe interval training as a high risk high return manuvre. It is given that the high intensity of work out results in microscopic tears in the muscles and also an increase in the free radical content in the body. All of which without adequate rest can result in an athlete falling ill or catching a cold or sore throat. The athlete must consider how well he has build his or her base. Like a building without strong foundations, the external structure cannot withstand the forces of nature. Kaizen Aquatics recommends that athletes spend at least 6 months prior to any form of interval training doing base work. We also believe in a segmented approach to interval training. Put simply, do your base work before you move to interval work (do not jumble all the forms of training into a weekly program).
In addition, our experiences tells us that it is unnecessary to engage in interval training past the point where the movement form of a person has deteriorated. Save the sets for the next week and live to fight another day. Pushing yourself past the point where you can comfortably manage your stroke form will only invite potential orthopaedic injuries. “Killer” sets are also detrimental to the mental state of the athlete as over prolonged periods, athletes develop a psychological defence which makes them reluctant to presue or continue a sport. Such outcomes are seen frequently in Singapore swimmers who have retired from the sport.
To prescribe the correct interval sets is as much an art as it is a science. The science asks what are the intervals for? Greater lactate tolerance, Faster lactate clearance, Musclar Hyperthropy, Psychological pain tolerance? An athlete or coach must use his or her disgression and knowledge of exercise physiology to correctly prescribe sets. In essence, Long rest intervals encourage lactate clearance while shorter rest intervals develop good lactate tolerance and pain threshold. The duration of the set should always depend on the ability of the athlete to hold the form and also the type of race he or she is racing in.
In consideration of all the factors, interval training can be a safe and enjoyable way to induce better performances in athletes.