Kabo również miło Cię widzieć, dobrze że zaglądasz ze wsparciem do Viki.
Viki, sama już zgłupiałam może trzeba zapytać autora co miał na myśli, masz tu oryginalny opis.
Ciekawa jestem czy Twój syn cieszy się, że będzie miał rodzeństwo? Mam nadzieję, że od razu po powrocie ze szpitala nie będzie chciał bawić się z siostrą klockami i samochodami. A wracając do Friela, jak masz ochotę to rozgryzaj.
FrielWorkouts by Period
Table 6.6 suggests the workout priorities for training in each period of the season. All of the workouts in each period are ranked in their order of importance according to the duration of your next A-priority race—greater than 4 hours, 2 to 4 hours, and less than 2 hours. We can use duration as the determiner since it also controls intensity. The longer the race, the lower the intensity relative to your potential. As the race gets shorter, intensity increases.
The purpose of Table 6.6 is to help you make decisions about the dose of each of the listed workouts by training period. For those workouts ranked as No. 1 in each period, the dose should be the greatest. This workout has the highest priority. It is your key workout each week. The other workouts are also listed in descending order of importance with dosage decreasing as the priority becomes lower.
Let’s consider an example of how to use Table 6.6. We’ll assume that your next A race is about 3 hours long (“2–4 hours” column), and you are starting the Late Base period. Your highest priority for the week is listed as the lactate-threshold workout. The dose will be the highest for this session, so you may do a total of 36 to 40 minutes of lactate-threshold intervals based on Table 6.1.
The second-highest priority is the aerobic-capacity workout. Since it’s a lower-priority workout, you may choose to do a “moderate” dose of 9 to 10 minutes of these intervals. This, again, is taken from Table 6.1.
Third in order of importance for you is the aerobic-threshold workout, so it is assigned a low dose. According to Table 6.1, a low-dose workout for this is 30 minutes to 1 hour long.
The lowest priority is strength training, but by now you should realize that weight lifting at this time in the season is the Strength Maintenance (SM) phase. That’s from Table 6.4.
By using these tables, you have laid out an entire week of training in terms of what’s most important and the dose for each.
Now that you know how to use Table 6.6, let’s return to the question posed previously: How do you know in which period you should start your training for subsequent A-priority races in the season—the second-and, perhaps, third-most-important events you plan to do? The answer has to do with the workouts ranked Numbers 1 and 2 in the late Base period. If after the Transition period following the previous race these seem sound, meaning you’ve not lost much fitness in these categories, then you will restart your training for the next A-priority race in the Build period. If you are obviously lacking fitness in these two workout categories, then you should start in the late Base period. If you’re not even close to the level of fitness demanded by the late Base period, then your next A-priority race preparation should start in the early Base period, although that’s not likely unless you had a very long Transition period after an early-season race.
The “Where do I start training again?” question is never an easy one to answer, as it’s based largely on feelings and guesswork. But typically, the longer your taper before the previous A race or the longer the Transition period, the more likely it is that you should start back into training with the late Base period. The shorter period durations, as listed in Table 6.5, should then be long enough to reap the desired fitness benefits for the next A race
Zmieniony przez - neka w dniu 2020-10-17 20:02:09 
neka
kabo9
Viki
też przytyłam 11 kg w ciąży 
dzieci nie mają wyłącznika 
Paatik
) i porównałam z moją książką. Jak widać tam gdzie zaznaczone na czerwono to się nie pokrywa, więc informacje w wersji polskiej i angielskiej są sprzeczne:
