Eleonora Giorgi Development and increase of

her performance

• How she was at thebeginning

• What does she needto improve?

Maybe at this point, thebest way it’s to considerall the aspects of hersituation:• Nutrition• Shape• Athletics skills• Family status

DOES THE TALENT EXIST?• It exists a right way to

approach the work• The first step is to

explain what theathlete has to do andhow he has to do it

• The athlete has to beinvolved in the work

• Which is the bestway to reach thegoal? (we have tolook for it!)

VOLUME OF TRAINING LIKE NECESSARY CONDITION

• We can’t speakabout high leveltraining if we haveto deal with anathlete that doesn’twalk more than120/140km weekly.

• The quality oftraining has toimproveprogressively.

ENDURANCE TRAINING BRINGS TO A GREAT TECHNIQUE

• The prolongedexercise is adirect way toreach a greatmobility.

• We have toconcentrate ourwork on the hipsand on the lengthof step.

THE QUESTION IS:HOW TO DO THE ENDURANCE

TRAINING?• In modern methodology

it’s unthinkable to traintoo different from thepace-race.

• We have to prepare theathletes to accept thistraining way.

THE INCREASE OF THE TRAINING SESSION IT’S NOT

ENOUGH

• It is necessary to improve the quality ofendurance training.

• The speed variation is the best way to adjustthe metabolism to work in different ways.

HOW TO QUALIFY HER TRAINING

• The more the trainingapproach gets similarto the race, the moreit’s functional.

• The only limit is tomanage the recoverytime!

• Otherwise it would betoo easy.

RECOVERY TIME IS SEEN AS A RESOURCE

• In the different periods of the season wecan find that the recovery time can act asa catalyst of performance condition.

• For example:• During the winter (in the first phase) - it’s

possible to shorten the recovery timebetween an endurance training sessionand the next one.

• During a second phase it’spossible to suggest twotraining session at differentspeeds: first one in themorning and second one inthe afternoon.

• During a third phase - twohigh quality training in twodays:

• First day endurance training(like 25km or 40km for 50kmmen) 90/92% - 95/97% speedcompetition.

• Second day 10km speedcompetition (20km).

• MODELLO SETTIMANA 20 KM • Lunedì – risc. + 10 x 100mt in salita + 6x500mt (100%)

rec. 60”, rec. 3’ 10x100mt in salita + 3km (100%).• Pomeriggio – 10km + tecnica• Martedì – 15km • Pomeriggio – 10km + esercitazioni circuit-training• Mercoledì – risc. + 3x4km in salita + 3km (100%)• Pomeriggio – 10km + tecnica• Giovedì – 10km • Pomeriggio – 10km + tecnica• Venerdì – 25km (90%)• Sabato – 25km (90%) • Pomeriggio – 5km (100%)• Domenica – riposo

• Esempio microciclo 10 giorni 20 km:• riscaldamento + 6 x 3000 mt RG rec. 1000 mt REFG –

pomeriggio 10 km REFG• 10 km REFG – pomeriggio 10 km REFG• 15 km REFG – pomeriggio 10 km REFG• Riscaldamento + 3 x 6000mt RG rec. 1000 mt REFG –

pomeriggio 10 km REFG• 10km REFG – 10 km REFG• 15 km REFG – pomeriggio 10 km REFG• Riscaldamento + 4 x 4000 mt RG + rec. 1000 mt REFG

– pomeriggio 10 km REFG• 10 km REFG – pomeriggio 10 km REFG• 10 km REFG – pomeriggio 10 km REFG• Riscaldamento + 3000 – 2000 – 1000 x 3 REFS – RG –

RG+ - pomeriggio 10 km REFG• Totale volume di lavoro km 260

TAPERING PHASE

• Esempio modello 20 km:• 16 g. – 25 km 95% del RG• 15 g. – riposo• 14 g. – 8km lento rigenerante• 13 g. – 10 km REFG• 12 g. – 13 km 100 % RG• 11 g. – riposo• 10 g. – 8km lento rigenerante• 9 g. – 10 km REFG• 8 g. – 10 km 105 % RG• 7 g. – riposo• 6 g. – 8 km lento rigenerante• 5 g. – 6 km REFG• 4 g.- 4-5 km 107 % RG• 3 g. – riposo• 2 g. – 6 km REFG• 1 g. – 6 km REFG• GARA!

EXAMPLE 50KM

• 20 g. – 40 km 100% RG• 16 g. – 25-30 km 105% RG• 12 g. – 20 km 107% RG• 8 g. – 12 km 110% RG• 4 g. – 7 km 112% RG

Eleonora Anna GiorgiPeriodo precedente alla 20 km challenge

IAAF Lugano (1h27’29”)• 28/2 – risc.+ 20 km 1h30’25” (97% RG)• 1/3 – 8km (5’10”)• 2/3 – riposo• 3/3 – 8km( (5’10”)• 4/3 – risc. + 25km 1h56’20” (94% RG)• 5/3 – 8km (5’00”)• 6/3 – riposo• 7/3 - 10km (5’10”) pom. 6km (5’00”)• 8/3 – risc. + 10km 43’21” (99% RG) pom. 8km• 9/3 – 8km (5’10”)• 10/3 – riposo• 11/3 – 8km (5’10”) pom. 8km (5’10”)• 12/3 – risc. +7km 29’59” (102% RG) pom. 8km• Gara 16/3/2014

Eleonora Anna GiorgiPeriodo precedente alla 20 km Coppa del Mondo

Taicang (Cina) (v class. 1h27’05” m.p. italiana) • 17/3 – risc. – 25km 1h55’38” (94% RG)• 18/3 – riposo• 19/3 – 10 km (5’10”)• 20//3 – 8km (4’50”) pom. 8 km (4’50”)• 21/3 – risc. + 12 km 52’13” (100% RG)• 22/3 – riposo (partenza per Taicang – Cina)• 23/3 - 8 km (5’00”)• 24/3 – 10 km (4’50”)• 25/3 – risc. + 8km 34’00” (105% RG)• 26/3 - 8km (4’50”) pom. 8km (4’50”)• 27/3 – riposo• 28/3 – 8km (4’50”)• 29/3 – risc. + 4km 16’51” (107% RG)• Gara 3/5/2014

KM/YEAR

THANKS FOR YOUR ATTENTION!