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In a 1990 study Houmard et al looked at detraining of experience endurance runners who were averaging 81km per week in training (~60km at ~75% VO2 max and 21km at ~95% VO2 max). Over a three-week period of detraining the athletes cut their volume by 70% to 24km, maintaining the intensity distribution with 17km at ~75% of VO2 max and 7km at ~90% VO2 max.

The participants in the study had an increase in maximum heart rate (2.3%), and plasma volume decreased (-5.6%) during the period of reduced training, so some physiological adaptations regressed. However, performance saw no change, with VO2 max and 5km time trial results holding steady. Another significant finding in this study was also that time to exhaustion during VO2 max testing increased by 9.5%, suggesting that the decreased training left the athletes much fresher. These results indicate that being smart with limited time or training capacity can still help massively in maintaining running performance.    

These changes also appear to be less pronounced in older athletes and athletes who have trained for a longer time. Which makes sense, the accumulated progression and adaptations from consistent training over a long time are more entrenched, and therefore more resistant to deterioration than acute improvements in performance from relatively shorter training blocks.      

As Ross puts it, defending physiology requires much less work than earning that physiology, and a little goes a long way. With races off and freedom of movement restricted in many places, despondency is pervasive. But lamenting the situation and the certainty of your lost fitness gains won’t serve you well. These studies highlight that even though it may be difficult to stick to training plans and complete hard sessions, a significantly reduced load of training still goes a very long way to preserving the physiological adaptations for which you have laboured.

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