Base training

Base training, where are the limits, what is the best way to stay healthy?

Sandra here: My theory for December's training is that if you need time off you should take it!! When doing high volume training a feeling of over reaching often occurs, this is a sensation of tiredness after extensive training, which can lead to productive adaptation i.e. getting faster or stronger when necessary rest follows, but is also the first step to over training if necessary rest does not follow. It makes no sense to go too far into over reaching until you have achieved a certain base in your training, making you capable of withstanding these high training loads which cause over reaching. In order to achieve a necessary base, you need to train in high volume, which makes it this an intertwined cycle. It is always hard to judge when an athlete needs some rest, and when it's okay to keep pushing. This is why I allow myself rest days in November and December with less restriction than say January through March.

I have trained well for the last 21 days, completing 36 hours of training. This includes one day off, and three recovery days where I only trained one hour in the day. You can look under Sandra's training if you're curious. Last week and the beginning of this week I felt great, I even had the thought, which I often do when I'm training a lot: "I feel better the more I train!", but this can only last so long. Yesterday and today I have noticed that I am tired. My weight training yesterday was more difficult than usual, and I feel spent. I also haven't slept enough the last two nights. With these factors together I have decided to take another recovery day, this means either nothing at all, or some biking at home. If this was January or February, and I knew I had a good base behind me I would push through until the end of the week, because next week is a recovery week, but I believe that right now is a critical period, yes to do a lot of training, but also not to force anything. The risk for sickness and injury are too high at this time of year, both of which can set you back longer than taking one day off.

Any thoughts?

HoHoHo SaMa news readers!

Christmas is certainly on its way… Marc and I have been counting the days until the 24th of December (9 days!!), especially because we will be boarding a jet plane and heading to Phoenix, Arizona, where my father lives, for two weeks of vacation. We are both looking forward to this trip with fervent anticipation. The idea of living in "the desert" with blue skis and 25°C weather is just too much to handle. We are both preparing ourselves for lots of running, mt. biking, hiking, rock climbing, and of course some relaxing on the side. My mouth is already watering for delicious Mexican food, and I may even treat myself to a Margarita as well. Our plans also include going to the Grand Canyon and to hike down and up in one day. We will even have to bring a hat and gloves for this occasion, the Grand Canyon may have snow at this time of the year. Should be exciting! We will certainly keep in touch!

The month of December has been somewhat uneventful. I have been able to train well since the beginning of November and am already getting excited about next years season. Marc has had his hands full with school, but still manages to get a decent amount of training in, although he is certainly used to more. In the beginning of December Marc developed shin splints from running on pavement to school and back. He has had to find alternative ways to train for the last two weeks, but is doing a good job. Classic skiing seems to be the best form of training that doesn't bother his shin. Of course in Bern there isn't enough snow to ski to school, so Marc pulled out his roller skis! This has been an adventure in its self, sometimes icy conditions makes his way to school somewhat dangerous, but he assures me he can handle it :-)

In the next few days we will have Christmas with Marc's family, as well as with my mom. Wrapping presents, Christmas cookies and Christmas decorations have put me into a jolly mood!
We would like to wish all of our reader a very wonderful holiday season!
Take care,
SaMa

Sime and Marc.JPG

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Originally uploaded by SaMa News.

Marc and Sime were invited to be models for a pamphlet on ankle and feet exercises. The pamphlet will be published in the magazine Mobile in February. Here are a few examples of the photos taken. It looks like fun.

International Bieler Cross
27. November 2005
Marc Lauenstein 6th overall, 3rd in his age category!

Marc completed the 8.7km course in 28:17, despite snowy conditions and cold weather. Winning a silver medal at the World Orienteering Championships this year makes you in Swittzerland a little famous, and Marc felt the effect of this with this upcoming race. He had several phone calls from reporters, and even the local TV station came to film him during the race. A pre-race preparation includes, of course, choosing the correct shoes!

Fotos from Martin Jörg