Hello, I have a question about week 3. I see daily heat protocol what is this exactly? And massage on Saturday does that mean the whole week was a recovery week in your training plan cycle?
hi Max! The massage was just a joke, it is a long run at easy pace. As per the heat protocol: it consists in a hot bath at about 40C, for 20-25 minutes, 5 times per week, for 2 weeks. Then a break, and then another week or two. The passive heat protocol allows you to acclimate to the stimulus without training in the heat and can be beneficial for a hot race, and potentially even for a one that is not hot (a bit like racing at sea level after an altitude camp).
;-) Thanks for the clarification. On my end usually I integrate sport massage as recovery the day after LR or D+2 and preferably at end of a volume increase meso cycle just before Test week and starting another cycle.
For Heat protocol thanks for the info. Do we have any studies for recreative runners on this? In particular comparing with cold protocols (cold bath, shower), and also impact on HRV values. I was discussing with a friend and she also pointed out sauna or infra red cabins so I was wondering if any of that would help to increase HRV.
check out Jason Koop’s book (and / or podcast) as he covers these protocols very well. Unsure honestly about the impact on HRV itself, something hard to investigate in the long term, when many factors play a role
I just received his book Training Essentials for Ultra Running so I'll have a look. Until now I've been reading books in French so thanks for the recommendation which helps me expand my horizon on different training techniques.
Hello, I have a question about week 3. I see daily heat protocol what is this exactly? And massage on Saturday does that mean the whole week was a recovery week in your training plan cycle?
hi Max! The massage was just a joke, it is a long run at easy pace. As per the heat protocol: it consists in a hot bath at about 40C, for 20-25 minutes, 5 times per week, for 2 weeks. Then a break, and then another week or two. The passive heat protocol allows you to acclimate to the stimulus without training in the heat and can be beneficial for a hot race, and potentially even for a one that is not hot (a bit like racing at sea level after an altitude camp).
;-) Thanks for the clarification. On my end usually I integrate sport massage as recovery the day after LR or D+2 and preferably at end of a volume increase meso cycle just before Test week and starting another cycle.
For Heat protocol thanks for the info. Do we have any studies for recreative runners on this? In particular comparing with cold protocols (cold bath, shower), and also impact on HRV values. I was discussing with a friend and she also pointed out sauna or infra red cabins so I was wondering if any of that would help to increase HRV.
check out Jason Koop’s book (and / or podcast) as he covers these protocols very well. Unsure honestly about the impact on HRV itself, something hard to investigate in the long term, when many factors play a role
I just received his book Training Essentials for Ultra Running so I'll have a look. Until now I've been reading books in French so thanks for the recommendation which helps me expand my horizon on different training techniques.