|Posted on Wednesday, July 20, 2005 - 08:58 pm: |
I am basketball coach in switzerland, coaching a under 17 boys team. I train (mountain-bike) with the fact program since two years, when Jürg presented the fact-test to a wide audience at the Giverola bike camp.
Now I want to improve the aerobic endurance of my boys by applying the fact-method during the off season (May -October). During the regular season we are practicing a lot on the anaerobic level and I want to use the the "fact" to monitor our fitness level. My problem is how to execute the test. During summer we can use the 250m track but I have no equipment to track the speed of the test persons. When the season has startet we are practicing in the gym and have no possibility to use the track. I was thinking about letting the participants stepping up and down a bench or using the skipping rope for a minute and after that I will take the lactate. But how shall I monitor the performance?
Do you have any advice...
|Posted on Monday, August 01, 2005 - 11:28 am: |
Hi Sascha .
Here a very short intro in FaCT as a field test to sol,ve your problems.
a) your boys run vor 5 min very easy ( feeling ) but stable HR and after 5 min call out the HR.
They do not stop at all but keep running for another 5 min medium speed ( again HR check and feeling ) and add another 5 min speed all out.
So 15 min run ( easy/medium/hard )
At the end of the hard run they tell the HR and stop and you take a lactate sample.
Rememebr this is the acid mess you produce and you will have any number, hopefully above 3 mmol
(it is always up there.
Now from the HR info you had from before and the end HR after the hard run you decide the second part of the test.
Example : 189 end HR after 5 min hard Lac 8.3
you drop the HR to 145 - 150 and run 5 ' there
effective HR the last 2 min 148 Lactate after this 5 min 6.5.
Now increase HR by 5 - 10 beats, run 3 - 5 min and check lactate again
HR 154 lac 4.1
Now you keep the test going 5 beats up ans so on, till the lactate climbs again.
Now you have the LBP.
Example HR 168 LBP.
Now to have a performance controle you let the athlete run HR 165 - 170 for min.8 min or 2 - 3 km and check the time or distance.
Outside distance fixed is better and time as result.
Now you see after a certain time the change in time over the same distance on LBP intensity.
Good luck and come back if more questions
Cheers back to Switzerland Juerg