PUBLISHED 12/05/2007
To begin with, three questions-with answers:
Q: Why is it difficult to run fast a few days after a hard 10-K?
A: Yakovlev's Model.
Q: Why do interval sessions seem to become easier over a matter of weeks?
A: Yakovlev's Model.
Q: How can a high school runner become faster toward the end of the season when his only hard training has been done during races?
A: Yakovlev's Model.
So what the heck is Yakovlev's Model? It's a theoretical model to explain what happens when we train. Yakovlev's Model demonstrates the training principle of adaptation, and it underscores the importance of adequate recovery between hard training sessions.
Understanding Yakovlev's Model
As the above model illustrates, an individual (you, for example) starts at an initial fitness level or work capacity. At some point, you subject yourself to a training stimulus (you run a workout). This training stimulus is followed by a period of fatigue (you're tired), during which your work capacity is reduced (you rest). Then recovery begins (you start to feel better), and your ability to perform work returns to normal.
At this point, things get exciting. Yakovlev's Model shows that your fitness level after recovery can actually surpass your initial fitness level as adaptation occurs. In other words, you reach a higher fitness level than you started out with.
Your next tough workout should occur at the highest point of your adaptation curve. Otherwise, if you work out hard too soon, your body will still be recovering, and your performance will suffer. If you delay your next hard workout for too long, you'll lose your advantage of having adapted to a higher level of training. Therefore, your fitness won't improve.
Develop Your Model
This is all well and good in theory, but how do you put Yakovlev's Model into practice? Most important, keep in mind that Yakovlev's Model must be applied individually. No two runners have exactly the same model, and the key to plotting your own progress is simply being aware of your body's rate of recovery.
When implementing your own Yakovlev-based training regimen, keep these points in mind.
* Nutrition. Good nutrition is crucial to optimal training adaptation. You need to consume adequate amounts of complex carbohydrates to restock glycogen stores. You also need protein to rebuild the muscle you break down during intense workouts.
* Hydration. The standard eight glasses of water a day are not enough to keep you hydrated when you're training vigorously. Figure on 12 to 14 cups of fluid a day, and perhaps more in hot weather.
* Sleep. Insufficient sleep will deepen the trough of your fatigue curve and make your adaptation more difficult. Most people need a minimum of 7 to 8 hours of sleep each night.
* Racing. Remember that racing is the ultimate training stimulus. Late in the competitive season, high school and college runners often let their races serve as their only hard training, yet they continue to improve if they compete when they're at the top of their adaptation curves.
* Recovery. Easy runs and the occasional day off between hard training sessions are essential for your recovery curve. With proper rest and the right number of recovery days, you'll know when it's time to run hard again.
