I suspect there should be a tutorial or something? Did a quick search, found none. If there is, I appreciate links etc
The thing is, Im preparing for a 96K ultra trail run, Sandsjöbacka here in south west Sweden, 18/1, in the depth of winter. Very fun indeed. I expect very low temperatures, and mostly running in darkness.
My question is: I want to get more in-depth in Athletica. What would you say are the most crucial data to look for? What are the numbers you always check?
For me, as an athlete and coach, I like to look at.
Aerobic decoupling - how close is the number to zero on any given submax effort. Ratio of pace/power to heart rate. How efficient is the internal cardiovascular system (red) meeting the external demands (blue).
Workout Reserve (green) - how hard am I working from an external load perspective relative to the past (6 weeks). Want to do work that continues to push this out. That way I know I’m adapting myself for what I need to accomplish in the future.
For your particular context, I would also use some subjective work around cold adaptation. I know myself that my tolerance gets better and better on ski days in minus 20 where I live but I have to repeat the exposure. If I don’t and just have a once out exposure I would be in trouble.
Erik, to add on to what Paul says, for my athletes, I also look at the overall load and compliance since that gives me a wide picture of how well they did the workout. I also look at the Efficiency Factor to see that it is generally increasing with similar workouts.
I also look at the HR response to the interval or work load to make sure the response makes sense given the work.
Finally, I look at Total Work in kJ to help my athletes make sure they’re eating enough. If they do a really long, hard day with a large Total Work, for example, I might send them a note to remind them eat enough to refuel.
I check all these things to make sure nothing seems wonky or wrong, that everything makes sense. The Workout Reserve, as Paul mentioned, gives me a final sense of how hard the workout may have felt.
I started to take a look to both compliance and aerobic decoupling. Compliance seems to to stay the same where aerobic decoupling lean to go down (~%5 to ~4%). Would you take it as a signal that I should slow down my pace further (this is based on my Sunday long run)?
I usually tend to aim for the top of BPM bracket of the workout, but not it make me wonder if I should reconsider.
The KJ is such a good one. I tend to pay more attention to my nutrition pre/durring workout but don’t really pay attention otherwise
