Remote Training Group: De-Loading
In this article, Nick Grainge talks you through RTG De-loading
De-load meaning
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.
RTG Baseline
This is designed for all. It has 5 levels, Introduction, Basic, Basic Plus, Intermediate and Advanced. These levels are determined by intensity and duration, yet this is a rolling program with no specific de-loading phases. It is therefore advised that a de-load takes place at a specific time whilst you are participating in the RTG Baseline. It is your responsibility to input a de-loaded week into your training at certain set times.
It is very difficult for us to determine if you require a de-load. There are many variables that will determine if this is required and at what frequency. But once a person is training at a loaded and progressing volume then there is a very clear pattern for de-loading. Elite Outdoor Fitness, therefore, advise that if you are starting with an RTG program and you are already actively training then it might be worth asking yourself if you feel tired and ready to de-load before you start an RTG. It might be worth carrying out a de-load and then starting with RTG.
We advise that a de-load of 7 days is carried out every 6th week of training. Our training is demanding and yet progressive and working through 6 weeks of loading will certainly require a recovery period of 7 days. Exceptions to the rule are if you become injured, unwell, have consistent reduced performance, of underlying health issues that suggest you need more rest periods during training then we suggest a week’s de-load to facilitate recovery and overall balance.
RTG Event
This group will have built-in de-loading phases, but as with above, there are exceptions to the rules that determine individuals need to de-load and you should allow yourself to be aware of these.
Full Week De Load
There is a lot that determines what a de-load should look like for an athlete, and athletes are more than welcome to manage their own de-load. 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 then during your 7-day de-load, you train less rather than too much.
The consequences of not de-loading enough (over the entire period of the plan and racing) are:
- More fatigue
- Increased Injury
- Decreased performance
- Decreased progression
- Decreased motivation
- Decreased confidence
- Decreased recovery
- Diminishing return
The consequences of de-loading too much over a 7-day period are: negligible!
Generic 7-day De-load for Baseline RTG
Monday
Full rest day with stretching
Tuesday
Efficiency session 40% less than your normal weekly efficiency session, i.e., 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, i.e., normal 2 x 400m, 2 x 600m, 2 x 800m, 2 x 600m, 2 x 400m at 88%+ ; de-loaded session – 6 x 600m at 85% (if unsure just do 5 x 400m at 85% or comfortably hard)
Friday
Full 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, 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 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 the previous last loaded week. Then back to normal.
Conclusion
De loading phases during training and at the end of your training cycle are as important as the 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. 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.
If you to stay motivated and reach your maximum potential, then this is the way.
4 thoughts on “Remote Training Group: De-Loading”
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Great post Boss, its me all over!!
Marc,
As you well know it takes time and practice, its a very difficult thing to get right but if you practice then it will come as you well know. There is no better feeling than progressing your training over months and actually capitalising on all that hard work, so many people work so hard in their training and just get the last few days wrong and dont get the full benefit from their training.
I do tend to wait until demotivation sets in before de-loading, which seems to mean for me that I’ve left it a bit late to de-load, and consequently it seems to take me longer to get back into things. I’m working on it!
They key is to have a plan that is suitable for the duration you have to train, it should be progressive in fashion, so that you peak as you approach your de-load, normally this is very close to your area of diminishing return, and it can be a feeling and case of plateauing too. At this time you will feel as though you are making no progress and might start to come off the gas and lack motivation and confidence. This is very common in most athletes and even very experienced ones too. In actual fact you are normally in a very good place at this point and fitness level and all you needed to have done was planned your program better to enable you to reach this point at the perfect time just prior to de-load and taper. Knowing its coming helps hugely as it won’t be a negative effect and more positive knowing that this is coming and what you are to expect. Most people will say, been training so hard this last few months but recently really lost my focus, motivation and mojo….this is why! You need to plan, you need to appreciate when you are reaching your full potential at the plateauing stage and what to do at that point.
If you have plenty of time to train then I would suggest that just prior to this plateauing time you de-load, fully recover, build back up and then aim for a higher plateauing point and baseline because at this point you will be at the bottom part of a progressive curve but very capable and at the fittest you have been recently with so much more progression that your body can take on. This is what EOF put into their longer term plans, Fan Dance plans and RTG plans too as an example.
Most people keep training year on year and reach the same plateaued state and fitness level because they are not using the above to reach a new fitness level, a new plateaued state and Baseline.