It is not only the big leagues in professional sports that the COVID-19 was sent to the floor. The small world of the sport of running also suffers from the crisis, and the riders, deprived of their objectives, must tame the unknown.
The schedule of races will he be revived this fall ? Meanwhile, how to handle the training to keep in shape, while avoiding overload ? The the more experienced athletes do not have to navigate in this type of questioning.
The common man who is devoted to running and discovered a passion for competitive swimming, however, into the unknown.
The race site iskio.ca is a state of some 130 races cancelled on the territory of quebec, in addition to postponed events.
“The question that remains is how many races will stay after all that ? Some sponsors may have more dollars marketing to support events, ” thinks Marianne Pelchat, editor-in-chief of KMag, magazine quebecois running.
Not the time to let go
For Blaise Dubois, president of The clinic of the rider, this is definitely not the time to lower the guard for the riders who find themselves in front of a blank calendar of competitions.
“We must continue to train all the time, at least a little, because the day you will decide to give more because the competitions come back, the body will be able to take it. The fact of letting go of the drive and start over you train hard when you know the date of a competition is sure to increase the risk of injury significantly, ” says-t it.
For the one that has become a benchmark in injury prevention in running, another important point is to avoid large changes in training volume.
“The overtraining usually happens when large differentials. To continue to do the volumes that you’re used to do will not lead you into overtraining. This leads to there, it is to increase the volume too quickly.
“This is not because you are on leave in this moment, that you have too increase the mileage. It is better to increase the number of sessions per week, ” he advises.
For the mental health
In times of health crisis, the conflicting information circulating about the benefits or risks associated with the race walk. The French authorities have even greatly decreased the hours during which this discipline is permitted in Paris.
Some are afraid of being contaminated by droplets released by the riders. Even if there is absolutely no scientific consensus to that effect.
“There is no contra-indication to jogger, as long as one maintains the distance that is required with the passers-by,” recalls Jimmy Gobeil, owner of the shop The Rider nordic and himself athlete seasoned.
“Many no longer go to work and see more of the world. It should be although there are still something. Stay at home without moving is not going to help in nothing to our mental health and our immune system. For the system, there is nothing like the sport, ” related he.
A few tips in bulk…
The time vary
Jimmy Gobeil, shop The rider nordic, is of the opinion that now is the perfect time to break the routine and race programs for the more learned. “There is no competition, so no rigorous training to follow to the letter. Why not vary the sessions of intervals and avoid the intensities to 8 or 9 out of 10 ? This is the time to integrate the outputs in the ribs, doing high knees, heel-bottom, or to run more easy with her child beside it, on a bike “, he suggests.
The noise and fatigue
For the riders who are just starting out or those who are recovering form, Jimmy Gobeil holds a board that allows you to evaluate the level of fatigue. “For all those who are starting, it is well to go there regularly, but not too fast. The output should be nice. If you are current and that you do not make noise, this is perfect. If the pitch is heavy and that the shortness of breath is evident, the effort may be too intense. People want quick results, but race must also be seen as a form of relaxation “, he insists.
Everything is in the progression
Several, to put the nose outside, then currently running, and may go a little too hard, ‘ warns Marianne Pelchat, editor-in-chief of KMag. “We must first take into account its physical condition and remember that before running, he needs to learn to walk. The possibility of starting with interval training (running and walking) is of interest. The first rule, it is the progression, ” she says.
Some runners fear that long tours affect their immune system and they are then more likely to fall into the hands of the COVID-19. “It has always conveyed that after physical activity is long and intense, there is a zone of fragility of the immune system which makes you vulnerable to catching a virus. But there are new scientific articles that demonstrate that this is not so clear. If you do a long race, and that you go home then without to see the world, your immune system is rehabilitated, a few hours later. When the crisis is over, it will just have to remember not to go in a 5 to 7 an hour after being bashed in the race, but we are not there right now, ” explains the president of the Clinic of the rider, Blaise Dubois, who recommends that long trips of 18 to 26 km as the dates of the next marathons are not known and reconciled.
Six weeks important
Competitions-a source of motivation for many riders, experienced or not, does not seem close to returning. But when the dates of recovery are known, the six weeks before a race will be the most critical. “The training programs are designed to four weeks to load and two weeks of sharpening at the end. But to train in general, you do not need that. You can very well prepare for a competition far without a date in time with a buildup of three to four weeks, then take a recovery week with volume and intensity low, ” recalls Blaise Dubois.