Monitoring recovery and training responses from different types of endurance exercises and training protocols in recreational runners: implications for individual training prescription

Abstract

This thesis examined physiological, perceptual, and performance responses to endurance training sessions differing in intensity (study I) and endurance training periods of either increased volume or intensity (studies II and III). In addition, the thesis explored whether individualized endurance training based on recovery would provide superior training adaptations compared to predefined training (study IV). A total of 114 recreationally endurance-trained males (study I) or males and females (II-IV) were examined in four separate data collections. In all studies, recovery was assessed by markers monitored during submaximal running, resting heart rate variability (HRV), neuromuscular performance, and perceived recovery. Endurance performance was assessed by an incremental treadmill test (studies I-IV) and by 3000-m (study III) or 10-km (study IV) running tests. It was found that single exercise sessions rarely impaired the state of recovery significantly 24 hours afterwards. On the other hand, the recovery kinetics differed between neuromuscular, perceptual, and HR-based markers. After the 10-week (study II) and 2-week (study III) training interventions, similar improvements in the maximal treadmill test speed (study II) and 3000-m running time (study III) were observed in the volume and intensity groups. In the monitoring variables, responses were also consistent between the groups during the 10-week training period. Meanwhile, during the 2-week block, negative trends were observed in the intensity group compared to the volume group in nocturnal HRV and muscle soreness. In the last study, the predefined (PD) and individualized (IND) training groups improved their performance in the incremental treadmill test and 10-km test after the 12-week intervention. However, the IND improved their 10-km time twice as much as the PD. The IND also had fewer low-responders when the magnitude of change in maximal treadmill and 10-km performance was analyzed. The results of this thesis suggest that monitoring multiple aspects of recovery and combining objective and subjective data can provide useful information that could be utilized in the individualization of endurance training. Individualized training seems to lead to more consistent training adaptations compared to predefined training.