Loading and De-Loading
In this article we cover what is meant by loading and de-loading and why they are so important.
Training Load
Fitness is gained from stressing the body, and multiples systems within the body, to force adaptations to make the body more capable next time its stressed at that level. This is also called loading. The ultimate goal for most athletes is to have a strategy to capture the right amount of load at the right time at every stage of training to maximise the adaptations and improvements to the body and mind.
A big challenge in quantifying physical activity in a way that can be calculated is the fact that training sessions come in a variety of disciplines, durations and intensities. There are many disciplines such as running, cycling, rowing, resistance training, weighted fitness and swimming to name a few.
Training load tells an us the actual impact from a training session is having on the body regardless of the training session, structure or type of training.
Managing training loads gives an us an effective tool in the training process.
Digital Training Load Calculations
Training load data from a device that might be worn such as a watch is based on mathematical formulas considering heart rate and other performance data to plot a number of physiological reactions in your body. Increase in HR, recovery time when rested after increase in heart rate, heart rate variation between heart rate beats, duration vs intensity based on a percentage of maximum heart rate for example.
De-loading
This is a term used in many sports to reduce the amount of training volume over a set period depending on prior build up training vs specificity of training. It is a tactic that is used to ensure active training is continued at the same time as recovering and ensuring maximum adaption is taking place.
It would not be beneficial to completely reduce training to nothing. This would be counterproductive. But at the same time, incorrect de load periods, durations and de-loading volume will impact an athlete’s performance and progression greatly over time.
Full Week De-Load
There is a lot that determines what a de-load should look like for an athlete and at what stage a de load is considered within their training progression. Taking a de load within the first two months of training will look a lot different than a de load much later into an athlete’s program. But it is proven across all sports that the majority of advanced and experienced athletes do not de load or taper correctly, so we advise that if you are unsure of how much to de load during your 7 day period, you train less rather than too much.
Tapering
This is similar to a de load but is carried out prior to when an athlete wants to race or carry out a specific discipline maximising all the loading build up in one session. It is slightly longer in duration than an average de load but is also relative to the specificity of training and race. For example, a taper might be 2 weeks in preparation for a 100m ultra run, or it could be a week in preparation for a sprint triathlon.
Generally, an athlete will want to peak in their training load 7-14 days prior racing and will reduce the loading to ensure that they are fully recovered before racing. This is also called optimising.
A specific way that can help you optimise is keeping an eye on resting heart rate, when fully rested it should be at its lowest over a 24-hour period. This might take 7 days to recover to a low level that you are used to when fully rested. Training aides such as HR watches can help with this and even have stats that can be monitored on resting sleeping HR over time, which will help you know how long it will take you to fully recover. When your body is not rested and recovered it will have a slightly higher resting heart rate, working harder during your sleep to force recovery. Once your resting HR has reduced to its lowest, it’s a good pointer to help you know when you are recovered.
Incorrect or no De-Loading
The consequences of not de loading enough over the entire period of the plan are:
- More fatigue generally
- Increased Injury likeliness
- Decreased performance
- Decreased progression
- Decreased motivation
- Decreased confidence
- Decreased recovery time
- Overall less progression
- Diminishing return on adaptations
- Not maximising full potential of the time given in your progressive training program
The consequences of de-loading too much over a 7-day period are:
- Negligible!
Example Generic 7-day De-load for a Remote Training Group
Monday:
Full extra rest day with stretching
Tuesday:
Efficiency session 40% less than your normal weekly efficiency session
IE.
Normal-8-mile run
De-loaded session – 4.8miles (8mile -40%=4.8miles)
Wednesday:
Full rest day with stretching
Thursday:
Active warm up then strides with reduced rep count of 40% and intensity reduced to 85% of max HR only
IE.
Normal- 2x400m,2x600m, 2x800m, 2x600m, 2x400m at 88%+
De-loaded session- 6 x 400m at 85% with 30 seconds extra recovery
Friday:
Full extra rest day and stretching
Saturday:
Efficiency session 40% less than your normal weekly efficiency session
Sunday:
Full rest day and stretching
First week back after de-load
Once you have completed your de load week, you can return back to the training program. But, ensure that you use this week and the duration of the 7 days of the week to progress slightly less aggressively as you would normally or where you were before the de load. If you were to look at the week prior to de load and took 5% off that, then that’s how the week should be. 95% of previous last highest loaded week. Then back to normal.
Part De-load/Injury management
When you are training correctly and have a good progressive plan that is formulated to load specifically for your goal, sometimes you can bring on tightness, niggles, reduced immunity, becoming unwell or just a feeling of decreased motivation during this time even though you are doing things correctly. Some niggles might take the form of slight ankle, knee or hip discomfort or multiple tight muscles or Achilles tendonitis for example. Symptoms such as this that last more than a few days can impede performance over the course of the plan no matter if you are warming up and down and stretching correctly and so is important to manage. Everyone is different and some of us bring on these symptoms or multiple symptoms because of old injuries, previous training experience and underlying mobility issues which can impede your performance even though the loading is correct. Your body just needs a little bit of help at this time.
On occasions when you feel that the progression is being compromised because of one of the above for a number of days it is worth considering an extension to your resting period. Elite Outdoor Fitness advise that this should take the form of a total of 3 rest days consecutively with the first session back at efficiency level 75-82% max HR. This time should be used to facilitate recovery by means of increased warmed up stretching, ibrofen (Check with GP) and cold hot treatments to reduce any swelling that have occurred in the joints and muscles and eating and drinking well. In normal cases in an 8 week training program, it’s likely that a de load is not needed considering the duration of the plan but a part de load might well be used in the form of 2 days rest or 3 days rest to facilitate that little extra bit of help your body needs to get back on track.
Conclusion
De-loading phases during training and at the end of you training cycle are as important as training itself. The fundamentals of training fall apart if you are not recovered correctly and in the correct state of mind to attack your session. It is also true that you are more likely to fall foul of injury if your body is becoming over tired, overloaded and does not have the appropriate recovery periods throughout the plan. We encourage de loading, because it will allow you to mend, and it will ensure you bound back stronger and ready for the next build up phase. It will ensure you are motivated to better manage the changes and adaptations your body is going through.
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