Where Your Dreams Become Reality
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Poster: Renato Canova
Subject: RE: Duncan Kibet and James Kwambai : the role of Claudio Berardelli, and analysis of something new in training
REGENERATION : has the goal to better and faster recover the effects of fatigue after tough training. If the normal basic level of lactate in an athlete is 1.2 / 1.5 mml/l, after a hard workouts (expecially in the lactic zone) the level remains higher for 2-3 days, if the athlete goes to rest. Instead, after an EASY RUN, he is able to remove the residual lactate, and his lactic level can decrease under 1.0 mml/l, with a feeling of wellbeing.
For every event we have different speeds of REGENERATION, but normally the right speed is about 60-70 % of the speed of the Threshold. So, in case of a top Marathon runner, having a Threshold about 2:48 per km, we can speak of Regeneration when he runs slower than 3'40" / 3'45". In this case, 3'45" or 5' have the same effect, but many times running too slowly provokes mechanical problems.
Instead, for a good 800m runner (1'44") coming from 400m, and having a Threshold of 18 km/h (3'20" per km), Rigeneration is running slower than 4'10" / 4'20", but, because the biomechanical difference between the speed of the race (13" every 100m) and the speed of regeneration is very evident, sometimes is better to use other systems (pool, sauna or other situations not involving wrong running technique).
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