# 61 – Detraining – Myths and Misconceptions

Chalk Talk – Episode 61 – Detraining – Myths and Misconceptions

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New circumstances have caused a lot of coaches to worry that their athletes might lose out on the gains made now that they are at home.

Coach Bres took a deep dive into all of the different research around ‘detraining’ to try and find some clarity about what has everyone a buzz on social media.

Listen to the full episode, but remember that first and foremost as coaches we want to help guide our students and athletes as best we can through this confusing time. As much as you might worry about losing a certain aspect of training, try to also remember that we can do so much good just helping our students to say active in ANY way while at home.

Time Stamps: 
  • What is ‘detraining’? If you don’t work out while at home during all of this Covid-19 social distancing are you going to ‘lose’ out on something? (1:00)
  • We are looking to help kids get through this with some structure so that they can stay healthy and fit, maybe not so much of what we are losing for our athletic performance. (3:30)
  • Use it, or Lose it? (6:30)
  • Talking about the chart – speed versus aerobic on the ends of the spectrum (9:00)
  • Looking at the aerobic study (12:00) What about strength? Maximum strength sticks around, and getting creative at home. (15:00)
  • What about power? (19:00)
  • Endurance – sprint or long slow distance. Talking about conditioning and how detraining is very real. (23:30)
  • 3 Days, 3 Weeks. What coaches always use to say. (25:30)
  • Aerobic is the foundation, high intensity anaerobic might start to suffer. (34:00)
  • Hypertrophy – effects on muscle mass. (37:00)
  • Practical applications – everything matters to some degree (40:00)
  • Value of focusing on the entire pie (44:00)
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Sources/Additional Reading (MENTIONED ON THE PODCAST) 

  1. Issurin, Vladimir B. “Block periodization versus traditional training theory: a review.” The Journal of sports medicine and physical fitness 48 1 (2008): 65-75 . https://www.researchgate.net/publication/5638447_Block_periodization_versus_traditional_training_theory_A_review
  2. Weekly, Cycling. “Detraining: The Truth about Losing Fitness – Cycling Weekly.” Cycling Weekly, 26 Nov. 2019, https://www.cyclingweekly.com/fitness/training/detraining-the-truth-about-losing-fitness-22330.
  3. Wilmore, J., & Costill, D. (1988). Physiological adaptations to physical training. In Training for sport and activity, Chapter 11. https://coachsci.sdsu.edu/csa/vol11/wilmore1.htm. Accessed 26 Mar. 2020.
  4. “How Much Down Time Is Too Much: The Concept of Detraining.” Trainingpeaks.Com, https://www.trainingpeaks.com/blog/how-much-down-time-is-too-much-the-concept-of-detr/. Accessed 26 Mar. 2020.
  5. “The Science of Detraining: How Long You Can Take a Break from the Gym Before You Lose Muscle Mass, Strength, and Endurance • Sci-Fit.” Sci-Fit, 12 Jan. 2017, https://sci-fit.net/detraining-retraining/.
  6. Bott, Carmen. “Detraining: The Loss of Training-Induced Adaptations in the Short Term – SimpliFaster.” SimpliFaster, 16 Jan. 2017, https://simplifaster.com/articles/detraining-the-loss-of-training-induced-adaptations-in-the-short-term/.
  7. “The Rate of Detraining: How Fast Do You Lose Muscular Strength and Aerobic Endurance?” Comp EDGE PT, 29 Jan. 2020, https://www.compedgept.com/blog/detraining-losing-strength-and-endurance.
  8. “Endurance Training : Science and Practice / Editor, Iñigo Mujika. – Version Details.” Trove, https://trove.nla.gov.au/version/184627615. Accessed 26 Mar. 2020.
  9. Wellness, Berkeley. “The Exercise Detraining Effect.” @berkeleywellness, 10 Sept. 2014, https://www.berkeleywellness.com/fitness/exercise/article/exercise-detraining-effect.
  10. Young, Mike. “Detraining Timeframes – ELITETRACK.” ELITETRACK, 8 Apr. 2011, https://elitetrack.com/blogs-details-5923/.
  11. Izquierdo M. Detraining and Tapering Effects on Hormonal Responses and Strength Performance. – PubMed – NCBI. https://www.ncbi.nlm.nih.gov/pubmed/17685721.
  12. American Physiological Society, https://journals.physiology.org/action/cookieAbsent. Accessed 27 Mar. 2020.
  13. Buchheit, Martin. Physiological, Psychometric, and Performance Effects of the Christmas Break in Australian Football in: International Journal of Sports Physiology and Performance Volume 10 Issue 1 (2015). 1 Jan. 2015, https://journals.humankinetics.com/view/journals/ijspp/10/1/article-p120.xml.
  14. Mujika, Iñigo. “Detraining: Loss of Training-Induced Physiological and Performance Adaptations. Part I | Semantic Scholar.” Semantic Scholar, https://www.semanticscholar.org/paper/Detraining%3A-Loss-of-Training-Induced-Physiological-Mujika-Padilla/976e67d8710929b988ba84e15d4b1c10e4b09420. Accessed 27 Mar. 2020.
  15. Pubmeddev. VO2 Kinetics and Performance in Soccer Players after Intense Training and Inactivity. – PubMed – NCBI. https://www.ncbi.nlm.nih.gov/pubmed/21311360. Accessed 27 Mar. 2020.


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