Specific
Training
What does ‘being specific to the event mean?’ Research has shown that:
·
Muscles adapt exactly to the
predominant stimulus to which they are exposed.(Prof Tim Noakes)
We looked at the 400m event in Pacing
Form and Talent, so we’ll keep to that. A time of
·
The predominant stimulus
for the adaptation of the muscles of our example 400m swimmer to swim at
61.5sec per100m, has to be at that pace or faster. ‘Muscles
must be trained to swim and to use the metabolic pathways at the pace you wish
to swim in the race’(Prof Noakes)
To fulfill the above criteria
and to develop the ability to swim the full 400m at 61.5sec per 100m, the
swimmer will have to choose a variety of shorter distances, either as a set of
50’s, 75’s, 100’s, 200’s; any distance where the pace
(61.5sec) or faster can be maintained on an interval format. Or a choice of
distances strung together and swum at race pace, also on an
interval basis. The swimmer will get to know the pace and exactly where he/she
is, in relation to the goal chosen. Maintaining the swimming
speed is more important than the length of the rest interval.
Predominant stimulus does not mean that all training has to be such, but all of the hard work must be so. We have been warned that the risk of over-training using this concept is great, and when swimmers are not properly monitored, rested and tested, this happens.
It is also well known that distance training reduces the ability of the muscles to swim fast; the practice of reducing work after distance training, and sprinting during the taper- period, is used to try to build and regain speed. The change to sprinting makes it easy to over-train or injure muscles, as the muscle fibres are not properly prepared for the fast contraction speeds of sprint training.
But, although the risks of over-training are great in specific training, the chances of reaching the goal as chosen above are also very much greater. And, you will have the confidence and benefit, from ‘seeing’ your race in the training pool.