Warm-up, warming-up with go!-coach

The initial warming up phase is already included in the training unit. Every training schedule with go!-coach begins with a warm-up. The amount of time is determined by the desired SL (strain level). On principle every training unit begins with a five minute warm-up in the 1st SL. The warm-up is completed with a training run in the 2nd SL.
If the training unit is supposed to take place in the 3rd SL, then an extra 5 minutes will be run in the 2nd SL.
For a training unit in the 4th SL an additional 5 minutes will be run in the 3rd SL before the pulse rate frequency of the 4th SL is achieved.

0.5 SUs will be deducted per SL to be run for each warm-up.
For a run in the 1st SL there will be no deduction.
For a run in the 2nd SL there will be a reduction of 0.5 SUs (1 X 0.5)
For a run in the 3rd SL
there will be a reduction of 1.0 SUs (2 X 0.5) For a run in the 4th SL there will be a reduction of 1.5 SUs (3 X 0.5)
For a run in the 4th SL, 5 minutes will be run in each of the three strain levels before the speed of the 4th SL is reached. The warm-uptime is therefore 15 minutes.

For clarification
Training unit in the 1st SL (strain level)
– very easy
No warm-up necessary because the entire unit should be slow and run for regeneration. If you are unable to run at this low pulse rate frequency, it doesn't matter. Just run slowly.

Training unit in the 2nd SL (strain level)
– normal, easy
5 minutes warm-up in the 1st SL. The “pulse speed” of the 2nd SL can sometimes not be run by beginners because it is too slow. Then just run with a slightly higher pulse rate.

Training unit in the 3rd SL (strain level)
– brisk. This is quite often the average training speed for “coachies” who are not yet well-trained.
5 minutes warm-up in the 1st SL
5 minutes warm-up in the 2nd SL

Training unit in the 4th SL (strain level)
– very brisk
5 minutes warm-up in the 1st SL
5 minutes warm-up in the 2nd SL
5 minutes warm-up in the 3rd SL

You should only run with this pulse rate frequency if it tells you to on your training plan.

Registered training units and values do not appear on the flow chart

There are many reasons if the training units you have registered do not appear on the flow chart and cannot be evaluated.

Have you registered the training data in the correct week?

Have you recorded the required time and the average pulse rate frequency?

Does a training unit of the same length already exist?

Training units will only be represented on the flow chart if at least two training units of the same length exist for which a time and an average pulse rate frequency have been included.

Have you included the required time correctly?

With the inclusion of the period of time for which the flow chart should be made out, you should make sure that the week in question really is within the given period of time.

If your notifying us about an under-demanding extent of training has no influence on your training plan.

If your notifying us about an under-demanding extent of training has no influence on your training plan.

If, for the current training week, you have told us that the amount of training is under-demanding and the amount of possible training units has simultaneously been increased, the under-demanding notification will possibly have no or very little effect on the length of the training distances. In such cases, go!-coach presumes that you have informed us that training is under-demanding in order to explain the increase in the number of training units. The training units will only then be increased if the training frequency in the current week equals or is less than the training frequency in the previous week. Even if the last training week was meant for recuperation, notifying us about being under-demanded will probably have little effect on your training units. Recuperating is just as important as training!

How can I get my training plans in advance?

You have the opportunity on our website to have your training plans made out for the next four weeks. If you think this is desirable, you should have the plans made out in chronological order.

Example:

You are now in calendar week 10 (Wk) and would like a plan for week 13. You should therefore have the plans for calendar weeks 11 and 12 made out first and then the plan for week 13. If you do this, then go!-coach will assume that you have actually trained according to your training plans. Only one plan can be made out which will guarantee the necessary continuity.

How are the personal strain units worked out? (SU)

A strain unit is a running unit in the first strain level (SL) - therefore, at the slowest speed. With increasing running speed and the correspondingly increased pulse rate frequency, the running - km has more SU's. the maximum speed of training runs with go!-coach is the fourth SL. There are four levels.

1 km in the first SL = 1 SU
1 km in the second SL = 1,5 SU's
1 km in the third SL = 2 SU's
1 km in the fourth SL = 2,5 SU's

The km - multiplier relates approximately to the increase in oxygen intake with an increased pulse rate frequency.

The SU's are therefore a relative value, depending on the athletes competitiveness. A beginner will probably require six minutes for one km, whereas the competitive athlete perhaps needs only four minutes. The competitive athlete therefore receives noticeably more SU's as a training target.

You will find out how the individual pulse rate frequencies are found out in our FAQ's under the catchword 'strain levels'

Why do I seldom get Fartlek (increasing runs etc.) and track training?

The higher the competitiveness, the more important different training stimuli become. Continuous endurance training with optimum strain intensity is enough for an athlete who is still relatively weak in order to improve and run faster. Only then when no further improvement in competitiveness is achieved - and this takes quite a long time - must training be varied more. However, no-one will contradict you if you occasionally include the speed change method. If you regularly take part in competitions over different distances, you will also achieve the adaptation stimuli which will lead to the development in your competitiveness you require.

Speed runs on the track involve a lot of strain and are only sensible if the stamina is well developed. In competitive areas which are below the category 'competitive athletes', neither the basal velocity nor the anaerobe capacity are a hindrance to the competitiveness, but only the not yet fully developed stamina. Speed training begun too soon is not sensible and is usually only included in training plans if the following (or similar PB's for different distances) are achieved:

Women - under 40 mins. for 10 km

Men - under 37 mins. for 10 km

^

It is also possible, even without this form of speed runs, for example, to run a marathon under three hours. If you regularly compete in competitions in which, however, you should mainly run short and fast (5 to 15 km) then a marathon PB under 2.40 hours is also possible.

If you do not order a training plan

go!-coach is a dynamic, interactive programme which solely orientates itself around the details you give, optimises and evaluates them. If you have ordered a training plan for one week, go!-coach will assume that you will actually complete this training. It doesn’t matter if there are small discrepancies between your training plan and the amount of training actually completed. Larger differences such as altered frequency of training for example, additional competitions etc. can influence your weekly planning with considerable effect. go!-coach therefore evaluates the training strain from the previous week for example, and works out the stimuli you will need for the current training week. Therefore weeks with high stimuli (not during winter training), recuperation weeks with staggered strain reduction or weekly plans with different training intensity can result. If a training plan is not ordered for one or more weeks, then go!-coach will assume that you will not be training during the next weeks. Consequently, the following training plans will most probably be ‘building-up‘ programmes, which will gradually get you used to the amount of training you were previously capable of. Unfortunately this can lead to training plans which don’t fulfil your needs and requirements. Go!-coach training plans can only work to their best if we are continually informed about the amount of training you have actually completed. It is therefore advisable to order a ‘repeat training plan‘ for such weeks in which your actual training doesn’t equal the amount given in your original training plan. The more continuously the weekly plans are made out and the more exactly you complete the amount of training, the better these training plans will meet your needs.

Carrying-out of timed training

It is advisable, when completing your speed runs on the track to do so in the form of a "double pyramid". This means that you should begin wíth longer units, then move on to the quicker units and finish with units with longer distances. You will not receive any handicaps for the 200m runs. Try and complete these as fast as possible, and in any case much faster than the 400m runs.

Example: You have two 2000m runs, three 1000m runs, four 400m runs and three 200m runs in your programme. After you have warmed up (6 mins. 1st.SL, 4 mins. 2nd SL, 4 mins. 3rd. SL) it would be advisable to carry on as follows:

2000m, 1000m, 1000m, 400m, 200m, 400m, 200m, 400m, 200m, 400m, 1000m, 2000m.

You should take a break between each run for as long as it takes your pulse rate frequency to sink to 100-110 beats per minute. You will notice that the breaks necessary become longer the more distances you have completed.

Prerequisites for your first marathon.

Competitions of over 25 km are really not child’s play! Your training can come to a traumatic end if you try for a marathon too soon. It would be a shame if your first marathon was also your last!

You should be able to complete the following for your first marathon:

Men:

1,5 to 2 years of running training, half-marathon under 2:10 or 10 km under 50 minutes.

Women:

1,5 to 2 years running training, half.marathon under 2,16 or 10 km under 55 minutes.

It will be no problem for you to reach these requirements if you use go!-coach. A marathon can then be quite enjoyable!

If you have decided to complete your first marathon, you should inform go!-coach seven weeks before the competition at the latest. You have all the time in the world to improve your time - and of course, you also have go!-coach.

Completion of your increasing runs

If your training plan requires you to increase your runs, then please do so as follows. The first increase runs should begin 15 minutes after you start training at the earliest. Your body will then have reached its ideal temperature. You should then reduce your speed so far that you reach the lowest pulse rate of the 2nd. SL (approx. the lowest value in your training plan). If this causes problems, you can have a walking break. Once you have reached the lowest rate you should gradually increase your running speed. Your pulse will also gradually increase. After about one minute, you should have reached the upper limit – not much earlier and not too late! You should then continue to run at this speed for about one minute. Your pulse rate will increase slightly. Afterwards you should reduce your speed to the 3rd. strain level (SL) and continue your training at the original speed. This form of training supports the development of speed and the body’s capability of flexibly reacting to different pressure. You will notice that this has a positive effect on your competitiveness.

How safe is payment via internet - monetary transactions?

go!-coach is a dynamic, interactive programme which solely orientates itself around the details you give, optimises and evaluates them. If you have ordered a training plan for one week, go!-coach will assume that you will actually complete this training. It doesn’t matter if there are small discrepancies between your training plan and the amount of training actually completed. Larger differences such as altered frequency of training for example, additional competitions etc. can influence your weekly planning with considerable effect. go!-coach therefore evaluates the training strain from the previous week for example, and works out the stimuli you will need for the current training week. Therefore weeks with high stimuli (not during winter training), recuperation weeks with staggered strain reduction or weekly plans with different training intensity can result. If a training plan is not ordered for one or more weeks, then go!-coach will assume that you will not be training during the next weeks. Consequently, the following training plans will most probably be ‘building-up‘ programmes, which will gradually get you used to the amount of training you were previously capable of. Unfortunately this can lead to training plans which don’t fulfil your needs and requirements. Go!-coach training plans can only work to their best if we are continually informed about the amount of training you have actually completed. It is therefore advisable to order a ‘repeat training plan‘ for such weeks in which your actual training doesn’t equal the amount given in your original training plan. The more continuously the weekly plans are made out and the more exactly you complete the amount of training, the better these training plans will meet your needs.

Cycle training units are too long or too short

go!-coach works out your cycle training with the help of your time for 40 km. The length of your training units is also based on these figures. The more competitive you already are, the more training you will have to complete to improve even further. The length of your resulting cycle units also depends on other factors. The training units in winter will be noticeably shorter for example, whereas they will be increased if you apply for a triathlon or a duathlon. We would however like to tell you something important. You can influence the length of your cycle units by altering your cycle PB. By deteriorating the time you can shorten your units and by improving the time you can increase the length of your units. However, go!-coach will assume that your total triathlon time has improved if you improve your cycle time and this will lead to more strain through training. You can see that manipulating your PB's is not always beneficial. Your training planning will work best if you try to only give PB's which really do correspond to your actual competitiveness. This also applies to swimming and running PB's.

Why can't I register a competition ín the training analysis?

Competitions can only be registered if a training plan was made out for the competition week.

The planning of combination units

To get your body used to consecutive and different sorts of strain you should try to combine two different training units with each other at least once, better twice, per week during competition training. It would be ideal to arrange them in the order they will be completed during the competition. Combine swimming and cycling or cycling and running. In addition to getting used to the alternation, this sort of training organization also has four other advantages:

1. You can save a large amount of time, because preparation for training and evaluation of training only take place once.

2. You exhaust your reserves even more, which in turn benefits the supercompensation effect.

3. You train getting changed under competition conditions.

4. You can possibly also gain an additional rest day.

To prepare for such combination training, you should prepare all the gear you require for the following discipline so that the change can occur within the shortest possible time.

How do I apply?

- In order to apply to go! – coach, you require a Login name, an eMail address and a password.

- You can freely choose your Login name. However, this Login should not have been used by any other user. Therefore, we recommend that you use a combination of letters and numbers which are possibly unique. For example: SMITH123

- We need your eMail address to be able to send you your plans.

- Your eMail address never starts with ‘WWW’ and should always have an @ in the middle.

- The same applies to the password as to the Login name.

- We recommend that you make a note of your entry details so that you have them at hand when you make out your next training plan. You will find the following training plans under ‘further training plans’.

Downloading of training plans from the internet

Due to memory capacity we are only able to keep training plans for six months.

If you want to download a training plan from the internet, you should do the following:

After you have logged in, you should click "account" on the front page of our webside. Here you will find the block "training plans". Click on "show" for the whole year.

You can now download the desired training plan with "online".

Good luck!!

If payment is not possible

If a security tip appears (on your windows computer) when you press "payment" you can affirm this with "YES".

If your Mac computer claims that there is an "authenticity mistake", you should check the security settings on your browser. Unfortunately due to the many possibilities available, we are unable to give you more detailed information. Please contact your specialist.

A third possibility would be to have the training plans made out on another computer. Windows computers are usually unproblematic!

Good luck!!

How do I cancel my subscription with go!-coach?

You don't want to leave us, do you? Or why are you looking at this FAQ contribution so intensively? If you really want to cancel your membership then please send an email to info@go-coach.de ( Re: cancellation of membership.) Please also inform us of your membership number. Your membership will end immediately and no more monetary transactions will take place. You will receive training plans until your next payment would have been due. Already paid subscription fees cannot be refunded.

If you should ever regret making this decision - which we hope you will - you can become a member again without any problem, by just logging in and ordering a training plan. At the end of the data input you can re-order your subscription.

How much does success cost?

go!-coach training plans are got by subscription.

Prices:

• for monthly payments: 10,- euros per month
• for quarter-yearly payments 26,- euros per quarter
• for half-yearly payments 50,- euros per half year

Training plans can be paid by credit card.

There is no period of notice with go!-coach.

Due to the fact that we only want to count satisfied athletes as our customers, there are no limitiations to handing in your notification if you no longer wish to be a member. You can stop your subscription at any time without giving us any reasons. As soon as we receive your notice via e-Mail, payments will be stopped. Please note that already paid fees cannot be refunded.

Training intensity is too high (pulse rate frequency is too high)

If the intensity during running appears to be too high, this means that you consider the pulse rate frequencies to be too high in the individual strain levels. Have you given us a maximum pulse rate which is too high? The pulse rate frequencies are calculated with your rest pulse rate and your maximum pulse rate frequency. You have two possibilities to reduce the strain intensity.

Either you can always train in the lower pulse area of your strain levels and reduce your running speed, or you can give us a reduced maximum pulse rate. If, for example, you reduce your maximum pulse by 10 beats per minute, the pulse frequencies will be reduced by half, or in other words by 5 beats per minute. You can control your strain levels with your maximum pulse rate. Or do you just find yourself being overdemanded at present? Then you can simply include another additional rest week with drastically reduced training. This "time out" is much better than the risk of overtraining. If, on the other hand, you are not well at the moment you can inform us under "doctor's questions". If you inform us here of your limits you will not find any more training proposals in the 3rd and 4th SL on your training plan. This information does not influence the pulse rate frequencies of the other strain levels.

Conversion of strain units (SU) on the roll, exercise bike, spinning or ergometer

It could be that during the winter months or in the transitional period you want to do all your cycle training, or at least a majority of it, on the roll or ergometer. Nothing can be said against doing this. Whether this is actually good fun or not is a completely different matter. If you achieve the given pulse rate frequencies, then you can count these units as normal cycle training.

I personally argue that it is always better, if possible, to complete cycle training outside. And what if the weather doesn't allow for training? Then you can either run or swim! If you maintain your basic condition, you will soon reach your old condition again in spring. If your basic condition is good, then the specific cycle muscles will be regained within a few weeks.
So, don't worry, a few weeks can pass without any cycle training Don't let yourself be misguided by untiring triathletes!

Just to remind you about the four multipliers for the four strain levels.

1st SL - multiplier = 1,0

2nd SL - multiplier = 1,5

<l>3rd SL - multiplier = 2,0

4th SL - multiplier = 2,5 (is hardly ever reached on a bike).

You can work out the strain units of the training units by dividing the cycle km by 2,5 and then multiplying them with the multiplier of the different strain levels (SL's).

You will get the SUs of the training unit by dividing the cycle-km by 2,5 and by multiplying the relevant strain level (SL) with the multiplier. Or you can enter your guessed cycle-km including time and average pulse rate in the training analysis and let the SU-calculator work out the SUs.

Strain levels (SL), lactate values and competitiveness test

The results of such a test always only reflect present competiveness. Another factor is that the test results of one and the same person can greatly differ even if only a short time has lapsed between the test. Factors such as general condition, training during the previous days, training conditions, nutrition and motivation, all greatly influence the results. It therefore makes no sense in using the test results, which only really signify a moment in time, as a basis for pulse-orientated training planning. p> go!- coach training planning has mainly been developed for stamina training. It has been optimised for competition distances between 3 km and marathon. Energy provision in these competition distances is usually "aerobe", which means that the amount of oxygen available more or less equals the amount of oxygen used. If this is the case we talk of aerobe strain.

The longer the competition distance, the higher the share of the aerobe share during energy provision because such long-lasting strain can only be achieved in the aerobe field. If the strain intensity increases, for example the running speed, the share of anaerobe energy provision with the corresponding lactate production increases. The highest lactate values can be achieved during distances of 400 - 1500 m. Distinctly more oxygen is used during this short-term strain than can be delivered through breathing and the oxygen intake capacity.

Because training for the longer aerobe competition distances must usually be completed in the aerobe area, the go! strain levels have been so chosen, that as a rule no or hardly any aerobe strain arises. Even the 4th strain level (SL), which is only suggested for use by well-trained athletes, doesn't mean any anaerobe strain. Usually, even under this (running) strain, lactate values over 4 mmol/litre aren't reached.

It is unfortunately not possible to say which strain level is equivalent to which lactate concentration in the blood stream. Such a statement would generally not correspond to reality. The individual prerequisites are too manifold.

We have had the best experiences with this type of calculation of the pulse rate frequencies.

You can read under "strain levels" how go!-coach calculates the individual strain levels.

Due to the fact that occasional units with a high degree of strain are part of the building up of competitive training, I suggest that participation in (building-up) competitions is a must. Due to the increased competition motivation and the rivalry situation, it is much easier to run faster and push the pulse frequency up into areas which would otherwise not be achieved during normal training. Your go!-coach condition graph will depict and prove the effectivity of such training.

Underdemanding intensity (pulse rates too low)

To us, underdemanding intensity means that you consider the pulse rate frequencies we suggested in the different strain levels (SL) to be too low.

In order to judge this properly you should orientate yourself with the 3rd and 4th SL's and not the 1st and 2nd. We should consider some changes, especially if the 4th strain level doesn't put you under strain. Could it be that you have informed us of a maximum pulse rate which is too low? The pulse rate frequencies of the strain levels are calculated with your rest pulse rate and your maximum pulse rate. You have two possibilities of increasing your intensity.

You can either train in the top pulse area of your strain levels and thereby increase your training intensity, or you can inform us of an increased maximum pulse rate. If you increase your maximum pulse rate by 10 beats per minute, then the pulse rate frequencies in the different strain levels will be increased by half or in other words, by 5 beats per minute. If you think the pulse rate frequencies of the 1st and 2nd SL are too low, then we shouldn't make any alterations.You should just run these strain levels with an increased pulse rate frequency.

Optimum time organization for a marathon

There are at least four theories concerning optimum time organization for marathon runs, each of which is favoured by its respective followers.

1. Organizing your time equally during the entire distance.

The km-average for the intended total time is worked out and then run.

Advantages:
The running speed is easy to control according to the linear intermediate times.

Disadvantages:
When the intended total time depending on whichever reasons, doesn’t correspond with the actual competitiveness, this can lead to severe exertion during the first part. This may not be noticed due to the increased competition motivation and the impression that your running speed is relatively slow. This will alter during the last third of the competition at the latest. This usually leads to an uncomparatively hard ‘wilting’ effect. A well - chosen slow starting speed would have led to an overall better competition result.


2. To run a ‘time credit’ during the first half.

The first half of the marathon is planned faster than the second.

Advantages:
The advantage is more-or-less of a psychological nature. It is pleasant to be able to use the time credit during the second half of a marathon. Most marathons are run this way by the majority of athletes.
Besides this, you are not in danger of “wasting” too much time at the beginning. If you realise during the course of the competition that your finishing time was too modest, you can still run your personal dream time!

Disadvantages:
If the time credit has grown too much, this could have been due to overexertion. One consequence of this can be a uncomparative time loss. If you start by running too fast then you will lose any time credit you have managed to build up towards the end. You need a lot of experience to be able to consciously organize your time during the competition and run consciously and without risk.


3. Choice of speed according to your pulse rate frequency.

Advantages:
This method guarantees a relatively constant burden on your circulation during the entire competition. If you intend using this technique during a marathon, then you should have some experience with pulse rate frequencies during shorter competitions. Your running speed will however continually decrease inspite of a constant pulse rate frequency.

Disadvantages:
The choice of the correct pulse rate frequency is of special importance if you intend to run to your own personal limits. Even if you only misjudge by one or two beats per minute, you will notice a time loss towards the end of the competition. If you run according to your pulse rate, then you should always calculate a small pulse rate reserve. If you don’t need this later, all the better! Objections can’t be made about increasing your speed over the last kilometers, can they?


4. Run the second half faster than the first.

Advantages:
By doing this you drastically reduce the danger of starting to run the race too fast. This method is ideal for beginners. Psychologically it can be of an advantage to be able to overtake your rivals towards the end of the competition. Occasionally this method can also be observed under professionals.

Disadvantages:
It is possible that too much time can be “wasted”. It is uncertain whether the wasted minutes can be achieved again. The time should be thus calculated that the second half is only just faster than the first.

You probably still don’t know how to go about this problem.Therefore, I will let you into the secret of my own personal method:

I have made the best experiences with a combination of pulse rate handicaps and time planning. I work out my planned finishing time according to the average km to be run.
Besides this I appreciate the pulse rate frequency from past competitions with which I know my muscles will be able to succeed.
I choose my starting competition speed so that the running speed (min/km) relates to my desired finishing time.
If I realise after about three or four kilometers that the estimated pulse rate frequency will be exceeded, then I start by reducing my speed to my chosen pulse value.
On the other hand, if the pulse rate frequency seriously falls short, then I increase my speed until the pulse rate frequency has been achieved. Finally, I know that I can run with this pulse rate frequency until the end of the competition.

A marathon is always an equation with several unknown opponents. Only when you have gathered enough competition experience will you be able to transfer your actual ability into a corresponding finishing time.


Which pulse rate frequency can you now actually run in competitions?

The maximum competition pulse rate depends mainly on two factors – your maximum pulse rate and your condition. The higher your individual maximum pulse rate, the higher the pulse rate frequencies will be in which you can master different competition distances. The safest way to find your optimum competition pulse rate is by trying it out. Due to the fact that competitions of over 10 km can be run relatively often, this distance is the best for finding your optimum competition pulse rate.

And this is how to do it:

Decide on a maximum pulse rate for the competition which you should achieve after about 5 minutes and which you should only slightly exceed during the last three kilometers at the earliest if you are being underdemanded. If you succeed to keep to this pulse rate or just exceed it, then you can set your medium pulse rate for the next competition at one or two beats higher. This way you will gradually work up to your optimum 10 km value. Remember that this value can also change. If you are in good condition you will be able to stand higher pulse rate frequencies, than when you are not in such good condition. If you have worked out your 10 km pulse rate frequency this way, you will be able to use simple maths to work out an average value for longer distances.

10 km - competition pulse rate minus 2 % to 6 % = optimum half marathon pulse rate.
10 km - competition pulse rate minus 4 % to 12 % = optimum marathon pulse rate.

Which percentage you take depends on your condition, your endurance and your experience. If you are planning your first marathon, for example you should be careful and consider a reduction of 10 % to 12 % compared to the 10 km pulse rate frequency. If you still feel fit after 35 km then nothing can be said against increasing your pulse rate frequency a little. After the competition you will know whether you can run the next competition with a higher pulse rate frequency or whether you should slightly reduce the pulse rate frequency.

Is there a connection between the training analysis / condition graph and the making out of training plans?

There is only one indirect connection between the making out of training plans and the training analysis / condition graph. If you use the training analysis and, above all, the condition graph intensively, you have the fantastic possibility of judging the effectiveness of your training. By including the respective comparisons in your go!-coach condition graph you will be able to accurately judge which training activities lead to which movements on your condition graph. And when you then discover that the judgement of your training plans corresponds with the smilies on your condition graph, there will be no room for doubt. If, in the long term, you should realise that the smiley judgement and the development of your condition graph don't correspond, you will realise that you have received some important information,too. You now know that your smiley is right or your judgement was wrong. The development of your competitiveness is not only a question of your training, but also of your talent. It is possible that a positive smiley is not enough to ensure an improvement in the long run. On the other hand there are athletes who succeed in improving their competitiveness with an indifferent smiley.

How often should the PB's be checked?

The more often you check your PB's taken at competitions, the better. The more up-to-date the times which you inform us about are, the more accurately your go!-coach training plan will cater for your needs.This does not mean that you have to participate in a competition every week. Participation is only important and sensible if your go!-coach condition graph signifies that new PB's are to be accepted. Three or four competitions per year should suffice. One more tip: please do not inform us of bad competition results if you have the feeling that the times came to be due to conditions which you wouldn't classify as optimum. A bad result in a preparation competition shouldn't have any influence on your training plan.

How far in advance can I apply to competitions?

With go!-coach you have the possibility of applying to competitions almost half a year in advance. This is definately long enough to be able to prepare. Every training week in which you have positive smilies on your training plan can be accepted as preparation for a competition. Specific preparation for a long "important" competition starts about a quarter of a year in advance.

What do I do if training units have been cancelled or have not been done as suggested in my training plan?

If you can't complete your training units as suggested in your training plan you do not have to inform us. Such information would not be of importance for further training plans. Seeing as you decide how often you are going to or want to train during consecutive weeks, you alone must decide whether the missed training unit should be caught up on or not. In the long term one or two missed training units will only slightly influence your development.You can leave out training data without any problems if your plan has one or two posititve smilies and you aren't training less than three times a week.

Intermediate times for swimming and running training

The given times for intermediate training are based on your PB's. This is so for both swimming and running training. If we have times for different distances, then go!-coach always takes the relatively faster time into account. Therefore you should always cancel PB's which are no longer relevant or correct them and then inform us.

We also work out the neceesary amount of training you require (Smilies) with the given PB's. This can also lead to overexertion if we have PB's which cannot be run at present. On the other hand, you will probably be underexerted if you can run faster than the times you have actually given us. Seconds don't count here, but a 10-minute improvement on a 10-km time can have an extreme influence on your training plan.

Training without a pulsimeter

In case you do not yet possess a pulsimeter, please use the strain levels given under "how to start go! – coach!" while training. This advice is sufficient for the time being. Occasionally taking your pulse rate manually ensures you complete your training within the correct strain level. It is very important that you do not always run at the same speed. Only by training at different speeds can you ensure that you training is effective.

Conversion of other sports

Would you like to integrate other sports into your go! – training? You can use the following conversions to achieve your SU debit in your training plan:

CYCLING: Cycle – km = run – km * 2,5

1. For example: Your training consists of one 10 km run in the 2nd level. You multiply these 10 km by 2,5 and the result is a 25 km cycling unit, which you should try to complete on the 2nd level.

2. For example: You have cycled for 60 km. This equals about 24 km running (60 / 2,5 = 24)

CROSS – COUNTRY SKIING: Conversion as in running.

EXERCISE BIKE: The expected running time

Example: You would like to replace a 10 km run with training units on your exercise bike. You would need about 45 minutes for the 10 km if you ran. Therefore, you should also use your bike for 45 minutes.

SWIMMING: Expected running time * 1,5 (very difficult)

1. For example: You would like to replace a 6 km run by swimming. You would need about 27 minutes for the 6 km. Therefore, you should swim for about 40 mins.

2. For example: You have swum for 30 minutes. In 20 mins. (30 / 1,5) you would have run about 4,5 km. Now multiply the 4,5 km with the strain multiple from the strain level (1 – 2,5) and you have the equivalent achievement units.

For cycle training for triathletes it is advisable to multiply the run – km not by 2,5 but by four This way you obtain a training unit which corresponds closest to your competition needs.

Conversion of other sports

Would you like to integrate other sports into your go! – training? You can use the following conversions to achieve your SU debit in your training plan:

CYCLING: Cycle – km = run – km * 2,5

1. For example: Your training consists of one 10 km run in the 2nd level. You multiply these 10 km by 2,5 and the result is a 25 km cycling unit, which you should try to complete on the 2nd level.

2. For example: You have cycled for 60 km. This equals about 24 km running (60 / 2,5 = 24)

CROSS – COUNTRY SKIING: Conversion as in running.

EXERCISE BIKE: The expected running time

Example: You would like to replace a 10 km run with training units on your exercise bike. You would need about 45 minutes for the 10 km if you ran. Therefore, you should also use your bike for 45 minutes.

SWIMMING: Expected running time * 1,5 (very difficult)

1. For example: You would like to replace a 6 km run by swimming. You would need about 27 minutes for the 6 km. Therefore, you should swim for about 40 mins.

2. For example: You have swum for 30 minutes. In 20 mins. (30 / 1,5) you would have run about 4,5 km. Now multiply the 4,5 km with the strain multiple from the strain level (1 – 2,5) and you have the equivalent achievement units.

For cycle training for triathletes it is advisable to multiply the run – km not by 2,5 but by four This way you obtain a training unit which corresponds closest to your competition needs.

Rest pulse rate – how is this measured?

When did you last take your rest pulse rate frequency? The heart and circulation are economised through regular stamina training, which can lead to a reduction in the rest pulse rate frequency. If you have not taken a reading for a few weeks, you should do so at the next opportunity. A slower rest pulse rate leads to a slight reduction in the pulse frequencies in the individual SL.

You should take your pulse rate in bed in the morning, shortly after waking up. You can either use a pulsimeter or take the reading manually. If you measure manually, you should count your pulse rate for half a minute and then multiply by two.

Additional training

You have three possibilitites for additional training:
1. You state the possibility of increased training per week in your questionnaire.
2. You answer the questions about the amount of strain and / or the intensity of strain with "a little undertaxed" or "very undertaxed".
3. You can compete in more (unimportant) competitions. Competitions which are not run under extreme pressure have an excellent influence on the development of your competitiveness.

Please note that go! – coach stores these entries of undertaxing training and takes them into account when making out a new training plan until you make a new entry of overtaxing training.Even if you make several entries about ‘‘undertaxing intensity‘‘, go! – coach will not include any additional training units in the 4th SL. Only the units in the 1st and 2nd SL will be reduced. You can increase your training strain by always running at the upper limit of your given pulse frequency

How can I assure an optimum development of my competitiveness?

The development of your competitiveness is a continual and long - term process.

Due to the fact that your training plan mainly orientates itself around your own personal details, you are the one who can improve your competitiveness.

In your personal texts on your training plan (smilies) you will regularly find tips whether the amount of training you are doing is sufficient for an increase in competitiveness or whether you should try to do more training.

The better you become, the more demanding your training plan will be.

Your aim should always be to achieve at least one or two smilies, or even better three ( JJJ ) on your training plan if possible.

Thisis why it is up to you to improve your "dream times".

A personal "dream time" is always only possible by improving the old times little by little.

This is why it is also important to regularly participate in competitions and to inform us of the improved times.

Runs of 5 - 10 km are sufficient. Only this way can your training plan be altered to suit the new times.

If you should however not find any improvement over a longer period of time,inspite of regular and sufficient training, please don't become impatient. PB's are often run when you are not expecting them.

Salt tablets

The question is often asked whether it is advisable to take salt tablets during a prolonged period of strain. The answer is quite simply "no"!! The main problem during long runs is not the loss of salt, but the water and mineral loss, which one can obviously compensate with an additional intake of salt. On the contrary! To excrete the salt, the kidneys withdraw water from the body. The body, however, desperately needs this water to avoid circulatory collapse. Salt no, minerals yes!

Overtaxing intensity

A relatively high training intensity is unavoidable for the development of competitiveness, for advanced athletes in particular. If you really do have problems with the required running speed (too high pulse frequency), then you should first check your maximum pulse rate. If we have presumed this too high, then this should be corrected.If you notify us of overtaxing intensity it will not lead to a reduction in the pulse frequency in the individual strain levels, but only to fewer training units in the 3rd and 4th strain levels (SL).

Overexertion due to lack of time

You should only then include details about overexerting training, if the training units are too long and not because you would like to reduce the training frequency due to a lack of time. If you would like to reduce training frequency due to a lack of time, you should give us details of under – exertion. This leads to a certain balance in the amount of training due to an increase in the number of longer training distances.

Running with a partner

Do not let yourself be convinced by others that running slowly has no effect. What is "slowly" anyway? One km in 4:30 mins. means a "gentle jog" for a well – trained athlete, for a beginner it possibly means running to the limit. If you decide to run with a partner you should be at roughly the same standard. If not the weaker of the two could be in danger of over – exerting himself and vice versa for the stronger. This means that neither would be optimally training. The better trained athlete should always adjust himself to the standard of the weaker athlete. A pulsimeter can be used as a "brake". The upper limit can be worked out and should not be over – exceeded. This is the best way to solve any problems.

I am unable to run in the 1st and 2nd strain levels.

It is possible that the pulse frequencies in the 1st and 2nd strain levels are so low, that running is not possible for athletes who are not yet well trained. If this is true in your case you do not need to walk. Just carry on running normally even if your pulse frequency is above the suggested level. Please just make sure that you remain within the aerobe strain area. You are still running "aerobe" when you are still able to talk normally. If you start to wheeze, then you are running too fast. It is not "defamatory" but sensible to have a walking break if you can no longer run, so as to avoid overexertion. As long as your pulse frequency remains withing the training area, then training will be effective. It makes no difference how fast you are running. A decisive factor for developing your stamina is not the speed at which you run, but mainly the duration of the strain.

How do I work out my maximum pulse?

To work out your strain levels your expected maximum pulse rate together with your pulse during rest are taken into consideration. This is a statistic mean, worked out by taking your age, sex and to some extent your competitiveness into account. In most cases it is quite accurate. In some cases it could be that the actual achieved maximum pulse rate deviates either up or down from this mean. If your running during training on the 4^th strain level almost equals your 10km running speed, then this is almost certainly too fast. Your actual achievable maximum pulse rate is probably lower than we expected.

If, in comparison, you still find running on the 4^th level easy, then your actual maximum pulse rate is probably under average.

To make your training plan with go! – coach even more individual, we can offer you the possibility of  taking your actual achieved individual maximum pulse rate into consideration when working out the pulse frequencies for the various strain levels.<o:p> </o:p>

Test for working out your maximum pulse rate( only with a pulsimeter):<o:p> </o:p> <o:p> </o:p>

To work out your maximum pulse rate, please run vigorously for as long as it takes until the pulse frequency does not rise any further. The highest reading equals your maximum pulse  frequency. You should warm up for at least 10 - 15 mins and then immediately do the test. The pulse rate you achieve during a long competition is NOT your maximum pulse rate.<o:p> </o:p>

If you need to alter your pulse rate, then please just let us have your new details. The new strain levels will be worked out by using your maximum pulse rate and your rest pulse rate and the resulting "working pulse rate" from these two. Please consult your doctor beforehand whether you can take this maximum strain. Please only carry out this test with a pulsimeter!! A manual reading of your pulse rate usually ends up with false results, because the pulse rate sinks while you are measuring it.<o:p> </o:p> <o:p> </o:p>

Attention!!! This test requires an extraordinary amount of strain. It should only be carried out when you do not have a cold, no latent injuries and when you feel absolutely fit. If you are not certain whether you can put yourself under pressure, then please consult your GP.

Pulse frequency in the 3rd and 4th strain level (SL) too high?

Are you having problems completing training on the 3rd and 4th strain level? This could be much easier if you have an equally able training partner, because you will be much more easily motivated.

To improve your competitiveness, your body needs stimulation from a source above the medium strain level. These can be achieved by competitions or by completing fast training runs. If you really cannot reach the given pulse frequency or if your speed almost equals your competition speed, then your maximum pulse rate has probably been set too high. In this case, it would be sensible to send us your actual maximum pulse rate measurement.

How can I adjust the training units?

If you make adjustments to your training schedule, please ensure that you alternate continually between days with high and days with low pressure. The changes shouldn’t lead to a ‘‘levelling out‘‘ of the form of  your training, e.g., that you do two runs of 15 km each instead of one 20 km and one 10 km run. This combination would most certainly lead to less effective training results than the originally planned 20 km and 10 km, even if the overall amount remains the same. Under no circumstances should you alter the two units with the highest strain units (SUs). Only with the continual alternation between days of tough and days of gentle training can you not only ensure, on the one hand, a good adaptation to stimulation but also, on the other hand, the necessary rest your body requires to develop increased competitiveness. This is also called supercompensation or overcompensation.

If you do not train daily, it is advisable to have a day of rest following the day with the most SUs.

Experienced athletes can work on the principle of  the ‘‘stocking up‘‘ of strain. This means intensive, hard training on two or three consecutive days and then either a day with gentle training units or a day of rest. This form of training causes a deeper draining of your energy reserves, which in turn ensures your body adapts to higher competitive demands. To avoid overtraining, however, you should allow your body some rest at the latest after the third day of hard training. When the signs of overtraining show ( insomnia, listlessness, aggressiveness, noticeably increased rest pulse), you should either have a day of absolute rest or at least only gentle training.

Why do I not have track training?

Speed runs on the track mean very high pressure and is only sensible when your stamina is highly developed. On the competitive levels below "competitive athletes", neither the basic speed, nor the anaerobe capacity limit your performance, but only the not yet fully developed stamina. Speed training begun too soon is also not advisable and is not included in your training plan. It is still possible, even without this speed training to run a marathon, for example, under three hours.

Pulse rate frequency increases noticeably during long runs.

During longer runs you will notice, that even when running at a constant speed your pulse rate frequency increases. This is normal and is connected to the metabolism adjusting to the burning up of fat. If your present speed hasn’t caused you any problems, you can run at the same speed with a slightly increased pulse rate.

How does the preparation for and assessment of competitions work?

Preparation for competitions is worked out by taking the distance to be run and the amount of training you have completed into account and also, whether you have stated that the competition is "important" or "unimportant". This preparation often starts weeks in advance. For important marathons, this preparation often starts six weeks in advance, sometimes even eight weeks. During this time, depending on the length of the competition, the amount or the intensity of your training, or even both, will be increased. Regeneration is begun in plenty of time before the competition, so that you have fully recovered when you start. For races you have classified as "important", it is vital that you have at least one J smiley, or even better, two J J smilies on your training plan.The regeneration period lasts from one to two weeks after the competition. go! – coach thinks that you will not run to complete exhaustion in races you have classified as "unimportant". Therefore, training during the weeks following an "unimportant" race, will probably be reduced less drastically than after an "important" race. If the amount of training you do at present is so small, then it is likely that it will not be reduced even further.

Winter training with go!-coach

Decisive for the difference in summer and winter training is the amount of training and the competition frequency during the previous months. The following rule applies: the more training completed and the more competitions participated in during the season, the more meaningful training in winter will be. The classical definition of winter training is a period of training in which the intensity and also the amount of training are reduced. The aim of this is complete regeneration. After this period the amount of training gradually increases under reduced intensity

This "periodisation of training" only plays a less important part for freetime athletes. Those who seldom train less than 4 - 5 times a week and have no injuries can almost carry on training as normal during the winter months. Those who train three times / week won't risk losing their condition, even as a competitive athlete. Unfortunately there could be a slight change in your condition, which can, however, be of an advantage. Two negative smilies in November/December are no problem if you train at least three times. A positive smiley would be beneficial in February / March. Only after this is harder training necessary. Only if you apply for important competitions beforehand will the winter training be interrupted. It would be useful if you could plan your first "important" competitions in April /May at the earliest.

Optimum pulse rate frequency if you are overweight

If you are trying to lose weight by running you should try to run slowly and for as long as possible. The slower you run, the more fat will be burned off. The faster you run, the more you sweat. This leads only to a temporary weight loss. You will have put most of the weight back on again after your first meal and drink. A pulse rate frequency withing the first to third strain level would be optimum. Under the Key Word "strain level", you will find the equation to work out your pulse rate frequencies.

However, it should be stated at this stage, that it is very difficult to lose large amounts of excess weight just by running. Without changing your diet you will probably not be too successful. Depending on your weight, you can lose about 50 – 80 kcal per kilometer run. With this in mind, you can work out how far you would have to run to run off one piece of cream cake (about 600 kcal).

You can increase your energy by doing stamina training. This means that you can burn off more calories than a "non – athlete" even if you do no sport for a short while.

One more tip: it is not necessary that you run continually during training. The most important factor is your pulse frequency. If your pulse rate is in order – whether you walk or run –your training will have an optimum effect. The following tip is quite useful for beginners – as soon as your pulse rate exceeds the optimum level or you are out of breath, then you should walk. While you walk your pulse rate sinks again. As soon as you reach the lowest level of the second strain level you can start to run slowly again. This way you will able to fulfill the handicaps in your training plan. During the suggested walking breaks your pulse rate sinks further. If you follow these rules and tips you will still enjoy running and you will improve. You will most certainly be able to run for an hour without a break very soon. Enjoy your training with go!–coach.

How are the individual strain levels (SL) worked out

The following are taken into account when working out your individiual strain levels (SL):

1. Your given rest pulse rate
2. Your estimated or stated maximum pulse rate

The following example shows how this is worked out:
Rest pulse rate = 60
Maximum pulse rate = 180

The so-called "work pulse rate" is worked out by subtracting the rest pulse rate from the maximum pulse rate:
180 – 60 = 120

The available work pulse rate is therefore 120 beats per minute.
50, 60, 70 and 80% of this result are added to the rest pulse rate.
50 % from 120 = 60 + rest pulse rate of 60 = 120 beats per minute
60 % from 120 = 72 + rest pulse rate of 60 = 132 beats per minute
70 % from 120 = 85 + rest pulse rate of 60 = 144 beats per minute
80 % from 120 = 96 + rest pulse rate of 60 = 156 beats per minute

The following strain levels (SL) result from the above:
1st strain level (SL) 120 to 131 beats per minute
2nd strain level (SL) 132 to 143 beats per minute
3rd strain level (SL) 144 to 155 beats per minute
4th strain level (SL) 156 to ......beats per minute

How are the pulse rate values worked out for the different strain levels?

The rest pulse rate (RP) is deducted from the maximum pulse rate(MP). The result is the so-called "work pulse rate" (WP).
Example: 200 (MP) – 60 (RP) = 140 (WP)

We deduct a certain percentage from the work pulse rate and add it to the rest pulse rate. The percentage depends on the strin level (SL).

1st SL = 50 % of the work pulse rate
2nd SL = 60 % of the work pulse rate
3rd SL = 70 % of the work pulse rate
4th SL = 80 % of the work pulse rate

This has the following results in this example:

1st SL = 60 (RP) + 70 (50 % of the WP) = 130 beats per minute / 143 beats per minute
2nd SL = 60 (RP) + 84 (60 % 0f the WP) = 144 beats per minute / 157 beats per minute
3rd SL = 60 (RP) + 98 (70 % of the WP) = 158 beats per minute / 171 beats per minute
4th SL = 60 (RP) + 112 (80 % of the WP) = 172 beats per minute and more

This means:
With a reduced rest pulse rate ( improved condition) or a reduced maximum pulse rate, the pulse rate frequencies are also reduced in the individual strain levels.

Training if you have a cold

If you have a bad cold or feverish infection you should at least try and cut out fast training units and competitions. If you do not have a temperature, easy training can be sensible. If you miss out on a lot of training, you will soon catch up.Never run if you have a temperature!!

go!– coach deletes speed training or training units.

In some weeks it is possible that go! – coach includes fewer training units that you have planned. There are different reasons for this. The following reasons suggest why this is so:

Exceeding the sensible amount of training
Weeks for regeneration after competitions
Health reasons
Overweight
Dividing training up into periods
Rest weeks after weeks of intensive training

Rule of thumb also applies here: if you have one or two smilies (JJ) on your training plan, you are training enough this week.

From two make one – combining training units

Have you ever considered putting two training units together to make one, or three to make two? If four or five days for training remain after you have put training units together, it could be a sensible idea and also saves time. On the one hand your training will be harder and more intensive and on the other, you will have additional days for regenerating. This form of training is exhausting but successful. Athletes with a time problem can optimise their training. You can achieve similar results if you tell us that you are „underdemanded in the amount of training“ you receive.

Unimportant competitions as a means of additional training

go!-coach divides competitions into two categories: important and unimportant competitions. Unimportant competitions are integrated into your training plan in such a way that training for the competition does not or hardly takes place at all. Only the maximum sensible amount of strain is adjusted. Unimportant competitions are an excellent way to train. They represent fast training units, which become more important the more competitive you become. They can also substitute training on the 4th SL, which many athletes find psychologically tiring. It is important, that "unimportant" competitions are really carried out at ease. Otherwise you are in danger of overtraining. This is usually due to the fact that not as much attention is paid to regeneration, as is after an "important" competition. Unimpotrant competitions are also useful for continually improving your condition. It will not harm you to take part in an "unimportant" competition every week.

It is advisable to be totally abstinent to competitions at the end of the season to ensure absolute regeneration.

Allocation of training units during a competition week

Divide your training units during a week where you are participating in a long competition (over 20 km), so that you either do not train at all the day before or only do some gentle training. You can also include a day of rest three days before a competition. The last long run should be done at least four days before the competition.Try and avoid two consecutive days without training. If the race is on a Sunday you could include gentle training at the beginning of the week (1st – 2nd SL).

Controlling your condition with a pulsimeter.

You can include meaningful condition runs in your training plan by using a pulsimeter. You should set your pulsimeter with a top and bottom value with a difference of five beats. This frequency should lie somewhere at the top of the third strain level (SL). Now you should run one of your training routes (possibly on the level) exactly within this area. Try and avoid going above or below the top and bottom settings. If you are only able to run on a hilly route, you may have to walk up the hill so as not to exceed your given pulse rate. Naturally you can use two of your training routes to test your condition.According to the time you need, you can judge the condition you are in and see how this develops. You will be amazed how the times can differ, according to the weather and the condition you are in on a particular day.

Running meetings – how do I include these in my training plan?

On the questionnaire you will find the question "desired runs". You can make a note here of the training units you definately want in your training plan. By giving the km - group and the strain level strived for, you will receive exactly this training unit. You must, for the desired km – group, also include a running distance.When you have registered these "desired runs", they will be included in your training plan. We will not check to see whether they are really useful. Please delete long or intensive runs if you should really be recuperating.

Aerobe / anaerobe training

Perhaps you are already familiar with "aerobe" and "anaerobe". Aerobe training means, that the muscles only burn as much oxygen as is made available through breathing. This is the dominant form of training for competitive athletes. Rule of thumb: if you can still talk while running, you are running aerobe. Beginners should only try to run this way.Anaerobe training is usually used by short and medium distance runners, because their competitions are mostly run under the same pressure. Some long – distance runners also use this method.

Timelapse between meals and running.

You should allow yourself at least one to two hours between your meal and your next training unit. Trying to run with a full stomach will soon cause uncomfortable side – effects! You don’t want to put yourself off running! The better trained you are, however, the easier it will be to run with a full stomach.

How often do I have to train to acheive the most optimum effects from training?

You will find friendly and less friendly faces (J, K, L smilies) on your training plan. These will show you whether you have done enough training this week.

This will be judged by taking your sex, age and your present competitiveness into account. The better trained you already are, the more energy will be required to increase your performance further.

It is possible that you will achieve two J J even though the amount of training during a specific week was relatively low. This is connected to the reduction of training by go! – coach. This is especially so during rest periods after weeks of intensive training, after competitions, or due to health and other similar restrictions which automatically lead to a reduction due to the necessary regeneration. Just note: two J J or three J J J are always optimum.<O:P> </O:P>

The assessment of the amount of your training:<O:P> </O:P>

J J J  = You are already actually training too much. You should try and leave out at least one training unit!

JJ       =  Amount of training is optimum.

J         =  Amount of training is almost optimum.

K        =  You could do a little more, but the amount is still ok!

L        =  Not quite enough - but could be enough to keep you in shape.

LL      =  Far too little. <O:P> </O:P>

<O:P> LLL   =  Not nearly enough! Please order a new training plan where you either state that training is underdemanding or with fewer training units.</O:P>

What should I do if go! - coach is not satisfied (L) ?<O:P> </O:P>

This is quite simple. Just have a new training plan made out and increase the number of training units you require. As long as go! – coach can accept the number of units as an increased amount of training it is a sensible idea.