Table of Contents: 1. Olbrecht Model 2. Physiology of Training/Workouts 3. Adaptation to Training 4. Physiology and Biochemistry 5. Fatigue 6. MuscleContraction 7. Nutrition 8. Renato Canova 9. Pacing 10. Sprint Training 11. Strength Training 12. GeneralAdvice Olbrecht Model • Capacity- build up conditioning o Aerobic Cap- build up VO2max ! Low to moderate intensities with faster “spices” o Anaerobic Capacity- build max pyruvate (lactate ) production ! Short, fast (near max) intervals, full rest ! High mileage/low intensity temporarily reduces Anaerobic Cap but returns within 3-5wks ! Too low AnCap- come closer to max capacities at subjectively easy pace. See no warning signs of fatigue and therefore swim to fast, further decreasing Anaer Cap, and overtraining ! As Anaerobic Capacity increases, it will be increasingly difficult to build up Aerobic Power ! Higher the Anaerobic Cap, the more Aerobic Power workouts needed to peak ! Anaerobicly strong athletes have to swim at a lower % of best time to reach a particular lactate value. While Anaerobicly weak athletes have to swim at a higher % of best time to reach a particular lactate value • Power- fine tuning, maximize utilization of conditioning o Aerobic power- maximize use of the VO2max (%VO2max) at a speed, increase % of VO2max that can be maintained during distance exercise ! 1-2x per week max during pre comp. ! results can be seen after only 3 weeks ! 4-6 weeks needed to maximize for distance swimmers • • • • • • • • • • • o Anaerobic power- %VLamax- maximize use of the maximal lactate production capacity ! Used to toughen runner against acidosis ! Adaptation comes quickly (2 weeks). Sprinters need only 3-5 weeks to maximize ! Effects noticed after 10-17 days ! Done as fast as possible with little rest or longer runs at max speeds w/ full rest ! Drives down both Anaerobic Cap and Aerobic cap ! Total distance for 1 set (600-800m) with total max of 2000m Aerobic Power= the Higher Aer Cap, the higher Aer Power is the higher Anaer Cap, the lower Aer power Rest during workout: o passive= Increased buffering o Active= Increased clearance To inhibit Anaerobic development, follow Anaerobic work with long extensive run Stronger Aerobic system means more Lactate removed during exercise, thus longer it takes for pH to drop to low level. So stronger Aerobic system allows Anaer system to operate at high level for a longer time. Anaerobic Power= Increased if run fast repeat w/ high lactate exhaustive interval set Improve Lactate Threshold by: o Lactate utilization increase(better Oxygen delivery or increase mitochondria) o Decrease Pyruvate production (lower Anaer cap or more reliance on fat) o Increase Lactate Clearance (Oxygen delivery, uptake) Super compensation o Inflammation, overtraining, and mental stress reduce super compensation o Time needed for Super compensation depends on how well rested and conditioning (both decrease time needed) and due to duration of biological processes (protein and enzyme reconstruction and glycogen replacement) o Fast adaptation (2 weeks) and stabilization phase (3-4wks) of adaptation o More morphological (structural) adaptations required, the more time it takes to improve the capacity Aerobic Power spice during base= max of 2,000m of running (ex: 6x400 at 2mi to 5k pace) Anaerobic Power- Total Running Volume 500m-1000m w/ 1.5km max o Ex: 2x (4x200 w/ 30sec and 10-20min rest) o It decreases Aerobic and Anaerobic Capacity o Overdose breaks down Anaerobic Power o Number of training units per week, not weekly volume of Anaerobic workouts determines increase in Anaerobic condition Accumulation of pyruvate indirectly slows activity of glycolysis. To prevent this inhibition, its converted to lactate 10 days max of Aerobic Refresh.• • • • • • • • • • Acidosis depends greatly on rate of pyruvate conversion to lactate because at high rate. o Prevent by either 2 weeks Anaerobic.1 normal. 10-14 day Anaerobic Power With time off lose first Aerobic power then Aerobic Cap. • Lactate removed at slower rate below pH of 7.4 no glycolysis (H+ interferes w/ Calcium) • Reason why pyruvate production has to be in tune w/ aerobic use of it: o If you can Increase pyruvate production w/ Increase in aerobic then get more energy w/ same drop in pH.lower activation energy (amount of energy needed before chemical reaction can take place. basic endurance decreases. at 6. 1-2 days regeneration. buffer capacity is overwhelmed Possible reason for an excess of pyruvate that causes a high conversion to lactate o Pyruvate is not sufficiently eliminated by oxidation o The production of pyruvate is very high Thus a high capacity to produce pyruvate is of no benefit if capacity of aerobic system to use it is too low Top distance swimmers need 4-6 weeks of specific work to reach aerobic power Top sprinters take 3-5 weeks of specific Anaerobic power workouts to reach optimal Anaerobic power o However if 3 weeks of straight Anaerobic Power is done.0 (decrease ATPase. 1-2 day regeneration. strength. speed HR useful to see whether organism can globally deal with stress load Change in Anaerobic Cap has bigger effect on lactate curve than Aerobic Cap Sprints during warm up increase sensitivity (responds quicker) Anaerobic Capacity When emphasizing a certain type of training. 2 weeks Anaerobic power o OR 2 weeks Anaerobic Power. at 6.9 glycolysis reduced. the other conditioning components need to go through maintenance training Physiology of Training • pH : 7. Increases Krebs enzymes o Enzymes. we rotate the effort among groups of motor units so that some contract while others rest. • Endurance training: decreases glycolytic enzyme Activity. 3-5 days Aerobic Capacity. PFK activity) • High Acidosis training o Gullstrand (1985)-daily high acidosis training caused mitochondria to lose function and structure .) • Slow in speed at LT when doing strength training means strength work induced myofibrillar hypertrophy • To maintain work. (bosch) o Training goal: how to increase the power that the muscles are able to generate. Increase Muscle Capillaries 6. Improve Blood Shunting Increase Oxygen Utilization by: 1. The power of an energy system is dependent on the concentration of the enzyme and the substrate. Increase Aerobic Enzymes (low muscle pH reduces activity of aerobic enzymes) . the respiratory muscles (notably the diaphragm) can experience fatigue. Increase in pulmonary diffusion rate of Oxygen into bloodstream 2. Removing Lactate from working muscle fiber 3.• • • • • • • • • o Lactate Values over 8mmol hinder oxidative processes in mitochondria and reduce effectiveness of aerobic training o Max or near max intensity: Increase glycolytic enzymes (particularly phosphorylase. Increase Mitochondria 2. extent of muscle damage may increase until muscular tissue is lost ! Acidosis disrupts muscle membranes and allow protein substances to leak into intracellular spaces o Using High intensity reps for more than 3 weeks and LT decreases o With Increasing acidosis. Increase Blood Volume (decrease viscosity) 4. pyruvate phosphokinase. preventing even lower pH Too much cortisol causes enzyme reduction Taking long rests (~5min) during interval training allows for ATP resynthesis thus Glycolysis will contribute more and mitochondria will be less active at the beginning. Increase Cardiac Output 5. Increase Red Blood Cell mass 3. Limiting factors lie not in the area of energy supply (VO2max) but rather at muscle level. Increase pain tolerance to lactate Increase Oxygen Delivery by: 1. Buffering Lactate 4. Purpose of training: Increase rate of energy release and delay fatigue Delay Acidosis by: 1. When ventilation is high. hexokinase) and Increase Creatine Phosphate level and activity of creatinkinase and myokinase o Too much acidosis training causes reduction in Adrenal hormones o Same tissues exposed to acidosis repeatedly. around 200 l/min. PFK increasingly blocks the anaerobic lactic energy supply to stop further lactate production. Reducing rate of Lactate Production 2. ! During interval training (gerschler style). vasodilation occurs. • During rest. body tries to maintain blood pressure. (BP= Vcirc x TPR…TPR= total peripheral resistance) • During interval. lowering TPR.Changes mainly motor control program o 2nd-4th weeks.MCTs o Max removal rate at speeds 6-14% faster than LT at 8mmol (6-12mmol) ! pH drop makes lactate transporters less effective Endurance Training: o Interval Training ! Intervals of 50m or 10sec with 5-15sec pause will use oxygen reserve present in myoglobin. one for each different protein the muscle is able to synthesize o A particular biological signal will modify one of these receptors and allow it to combine with the anabolic hormone o The anabolic hormone that enters the nucleus of muscle fiber. HR drops.depends on difference between concentration in muscle and blood o Active transport.• • 3.increases energy reserves and functional and structural protein o 4th-6th weeks. to avoid rapid decline in Vcirc. It recovers quickly. o Result is increase in volume and hypertrophy of left ventricle. To maintain BP. Vcirc must rise. Improve Glucose-Alanine cycle 5. lactate is very low while the pace can be very quick (mile pace or better). Increase Myoglobin 4. Stroke Volume must increase. o Adaptation to training: • Protein synthesis occurs only in presense of anabolic hormones and each muscle fiber has various types of specific receptors. Improve Malate-Aspartate shuttle Improving Rate of Lactate Removal o Passive diffusion rate. where it finds the required data to synthesize new molecules in the archives of the DNA • The training stimulus must “embarrass” the biological system which governs the targeted feature • Adaptation Stages: o Adaptation Stage (2 wks).Central Optimization and subsequent reconstruction in musculature o 6th+.Coordination of transformation of all specific functional system to reach the adaptation stage in specific performance . best for Aerobic and Anaerobic power o Asynchrony of recovery processes.different stresses require different periods of time to recover. training. will breakdown o Increase in intensity! physiological adaptation occur more rapidly than with any method but plateau quicker because adaptations tend to be better neuromuscular responses and faster cardiorespiratory and metabolic responses that adjust faster o Increase in volume! physiological adaptations tend to continue at steady rate for longer time before plateau o Decrease in rest. social. emotional demands. sleep. injury. Reduction in training intensity results in faster loss of adaptation than decrease in volume Training duration and frequency more important than intensity for improving Aerobic Capacity in ST and FTA as long as minimum intensity is met With slow endurance work. illness. Assumption that muscle lactate accumulating at slower rate.• • • • • • • • • • • • • Overload Principle-adaptation will not occur unless demands of training are greater than usual demands on physiological mechanisms o If demand is too great. even while it improves it in FTa Slope of lactate curve. then those who have been training too hard without recovery will show signs of overtraining It’s easier to maintain an achieved training level than to redevelop Blood flow determined by: o Diameter of vessel through which blood moves o Pressure difference between heart and destination of blood o Blood shunting o Blood viscosity A workout that defeats a runner fails in its purpose Shortness of breathe attributed to build up of CO2 in blood and respiratory centers of brain Decrease in resting HR due to o enlarged ventricular cavity o Increase in filling and emptying of chamber . good nutrition Most athletes respond well to training for 4-8 wks of season. FTa fibers have to time to replenish glycogen stores because ST do the work Running above LT may reduce Aerobic Cap in ST. therefore pH will not decline as fast Each person has a stress tolerance o Stressors=academic.flatter indicates better Aerobic and Anaerobic muscular endurance. anxiety o Replacing stress stores=rest. o Low responders may get none of the adaptation normally described As much as 10% of oxygen consumption at VO2max is for ventilation Elastic recoil by tendons stores energy as it contracts eccentrically. not rate Limit in trained runners lies Oxygen transport from lungs into muscles Amount of ATP produced by Aerobic system is directly proportional to activity of mitochondria enzymes Aerobic Fat power. so FT step in as run progresses Running recovery will induce ST use lactate built up during effort Using High intensity reps for more than 3 weeks and LT decreases Overuse injury occurs in the tissue that adapts the slowest “Must believe and adhere to the principle of never-ending progress” There are genetically determined high responders and low responders to different kinds of training.lipid consumption rate.• • • • • • • • • • • • • • • • • • • Gains from 15-20mi runs are usually not realize for 3-4 weeks Heart’s initial response to sudden demand for Increase output is to Increase Stroke Volume. For example.each time a specific type of sensory signal passes through a sequence in synapse.can be modulate to increase or decrease number of receptor sites for excitation or inhibition o Lead to development of Motor Engrams= memorized skill in brain Work that causes a rapid increase of the HR will improve stroke Volume Seem to need small amount of lactate to increase mitochondrial enzyme concentration o Large amount of lactate stimulate lactic enzymes and inhibit aerobic enzymes o Is specific to fiber type. then releases it during concentric contraction to propel .essential for marathon (at max 85-90% of LT) o Speed of 92-100% marathon speed best for increasing lipid consumption rate Slight Increase of body temperature of about 1 degree Celcius tends to improve performance Neuromuscular coordination improved by: o Synaptic modulation. the synapse becomes more capable of transmitting signal o Synaptic Functions. while slightly above LT stimulates increase in the FTa more Muscle capacity to use lactate dependent on H-LDH enzyme o Aerobic Threshold speed best for increase o AT/LT alternating workouts work well too Athlete has to acquire a particular sensitivity and learn to distinguish race rhythm Progressive runs increase Oxygen uptake in FT because first part exhausts some ST.below LT-stimulates increase in ST more. Increases glucose transport o Pre exercise carb intake. temperature. Phosphate. IMP is formed immediately. water content. tendons. • Increase in ADP. not on presence of oxygen . sent to liver. IMP gives direct negative feedback to muscle contraction.• • • • • • • o Accounts for 30% of energy production Running= series of bounces in which muscles. the quicker Aerobic system reacts • Rate of glycogenolysis determined by glycogen phosphorylase • Epinephrine. ! When start too quickly in race. o Whether or not lactate is formed is related to the relative activity of the mitochondria.Increases glycogenolysis. acetyl CoA.Increases insulin which has antilipolytic effect (decrease fat used) • PDH regulates entry of Carbohydrate into Krebs cycle (Increase ratios of ATP and ADP. • The more PDH. and pO2 • Increase in ADP and AMP activates PHOS to degrade glycogen and activate PFK which results in increase ATP production and lactate formation. ligaments alternately store and release energy Softer surfaces increase muscle recruitment Muscle elasticity comes from titin with in muscles and the collagen fibers that make up tendons and ligaments 11% increase in oxygen cost per 100g of footwear Trained athletes resynthesize muscle glycogen about twice as fast Overtrained athletes have a reduced capacity to recruit muscle fibers Prior episodes of hypoglycemia could train body to tolerate lower concentrations Physiology/ Biochemistry • Things the body tries to keep constant: pH. osmotic pressure. excess pyruvate and NADH are converted to lactate and NAD by near equilibrium enzyme LDH. inhbits glucose uptake • Insulin. ion concentration. and NADH and NAD activate PDH). • Lactate o Liver converts lactate into glycogen to replenish its glycogen supply ! Glucose converted to lactate by muscle. • Malate-Aspartate shuttle system shuttles NADH into mitochondria • When production of pyruvate and thus NADH increase above what can be handled by PDH and SS. and AMP work as feedback signals to stimulate oxidative phosphorylation o AMP is converted to IMP and ammonia in adenylate kinase reaction. one converts pyruvate to lactate and one converts lactate to pyruvate As H+ increase. o Lactate is used as fuel by heart and ST fibers.! • • • • • • • • • • • • Depends if mitochondria can utilize the NADH that’s being supplied. Power output during 1st seconds of exercise is limited by ability to utilize ATP rather than by rate of ATP regeneration Main control of glycolysis= Glyc. GP and PFK are reduced by acidosis thus enhanced product removal (increase intracellular H+ buffering and export of lactic acid) will augment glyc. o Lactate produced in FT fibers diffuse into surrounding ST fibers where it can be used. Power and capacity Large FT motor neurons have a higher threshold for activation and therefore require a high neural drive. During recovery protein synthesis Increases after long aerobic exercise. . rate of noncontractile protein Breakdown Increases. particularly when lactate levels are high o Blood lactate inhibits conversion of glycerol into FFA. myofibrillar breakdown unchanged Resistance exercise Increases protein synthesis and breakdown Glutamate combines with pyruvate to form alanine and z-oxoglutarate through alanine aminotransverse reaction Krebs Cycle o Concentration of Krebs intermediates regulate Krebs cycle ! This may be crucial to attain higher rates of mitochondrial respiration ! TCAI increase occurs when pyruvate formation by glycolysis exceeds its rate of oxidation by pyruvate dehydrogenase ! Speed of Krebs cycle depends on the concentration of oxaloacetate. PFK decreases (inhibiting glycolysis) o Presence of hydrogen ions alter spatial structure of enzymes. H-LDH enzymes react with lactate molecules to form pyruvate LDH and PDH concentration help determine if Pyruvate goes to Lactate or AcetylCoA o 2 kinds of LDH. Phosphorylase and PFK=max activity max glycolytic power Degree of activity by mitochondria depends on the ATP/ADP ratio o Taking long rests (~5min) during interval training allows for ATP resynthesis thus Glycolysis will contribute more and mitochondria will be less active at the beginning. o MCT1=uptake of lactate o MCT4= lactate transport out of muscle cell. which can damage muscle cell membrane ! Peaks around 24 hrs o Hormonal ! Cortisol levels increase (can be caused by mental stress in addition to common causes) o Oxidative ! Free radicals damage muscle protein. at Lactate Threshold start using FTc. Oxygen Transport system o The extent to which oxygen will bind to hemoglobin depends on the partial pressure of Oxygen in the blood and the affinity between hemoglobin and oxygen ! Factors influencing the affinity of Hemoglobin for Oxygen: .breakdown of energy rich bonds. Muscle Contraction occurs via: o a nerve signal reaches the muscle and stimulates the release of calcium (Ca2+). Mitochondria will also shift to outside of muscle cell as opposed to being in middle of muscle cell. o The sarcoplasmic reticulum. • ATP • • o Catabolism. which causes swelling. Therefore. releases calcium.when muscle fibers microtear. whose production is in turn regulated by oxygenation. o (ii) using oxygen carriers to fill the role of Hb Natural stimulation of the proliferation and differentiation of erythroid progenitor cells in bone marrow is caused by EPO. which leads to lower energy products and a release of energy o Anabolic. of type 1 will increase. cell membranes. or modifying the capacity of the Hb to deliver oxygen using allosteric effectors of Hb. tissue hypoxia is a stimulus for endogenous EPO synthesis (New studies in athletics) o Thus increasing Hb mass and red cell volume while tending to decrease plasma volume. o The calcium causes muscle contraction to happen. and thus a sipply of energy is required. near VO2max start using FTb fibers. Muscle Damage causes o Mechanical ! Acute inflammatory response. and when we want to relax the muscle the calcium is then pumped back into the SR.• • • • At Aerobic Threshold start using FTa. thus causing relaxation of the muscle. and enzymes If you do endurance training. flooding the muscle cells with it. cells migrate to fiber and remove tissue debris. • It is possible to increase the oxygen content of the blood by: o (i) raising the Hb concentration.higher energy products are formed. • • FATIGUE • Have both Central and Peripheral fatigue components • Central1 o Motor Cortex level: ! Impaired Central drive due to: pain.Exercise Metabolism . NH3.Exercise Metabolism Hargreavesm Spriet. ADP increase. Increase in H+ • Elevated core temperature2 (?) o Spinal Cord level ! Impaired recruitment of motor units.difference between arterial and venous oxygen content. • A measure of the extraction of oxygen from bloodstream. BCAA decrease. reduced firing frequency • Peripheral o Neuromuscular junction ! Impaired neuromuscular transmission o Muscle Sarcolemma and t-tubular system ! Action potential over sarcolemma or in t.Increase in blood temperature and decrease in pH lower affinity. reduced motivation • Involved metabolic factors: Hypoglycemia.tubular system • Failure of Excitation-Contraction Coupling o Ca2+ ! Impaired excitation/relaxation: ! Reduced Ca release from SR • Metabolic factors: Pi increase. and supply of blood to muscle tissue. increase ADP 1 2 Hargreavesm Spriet. discomfort. o Capillary exchange of gases: ! Exchange of oxygen between capillary blood and active tissue depends on the partial pressure of the Oxygen in blood. H+ increase ! Decrease Ca Sensitivity • Metabolic Factors: Muscle glycogen decrease ! Reduced rate of Ca Uptake by SR ! Leaking of calcium o Actin-Myson interaction ! Impaired cross-bridge cycling • Metabolic factors: Increase Pi. ! A-vVO2 difference. pH. temperature of blood. weakening contraction.pnas. so reduced respiratory exertion can improve performance with out increased Oxygen delivery Hypoglycemia. glyc.• • • • • • • o Force/power output Dyspnea contributes to central fatigue. Neuromuscular Control o The axons of the nerve cells of the spinal cord branch and attach to each muscle fiber forming a neuromuscular junction. which interfere with contraction process Inside muscle o Leaking of calcium. 3 Bellinger. determined by the specific activity of myosin-ATPase. BCAA may cause central fatigue and impair CNS function E-C coupling failure. (Bosch) • Violation of Size principle o Preferential recruitment of FT fibers during high force/velocity/power movements o Also differs in Eccentric contractionsr • Fiber types o Evidence suggests continuum of fiber types. “Remodeling of ryanodine receptor complex causes "leaky" channels: A molecular mechanism for decreased exercise capacity” PNAS 2008 105: 2198-2202. Depletion impairs rate of ATP regeneration and results in increase ADP and P. Increase Mg++ (occurs during acidosis)= all contribute o Free radicals reduce myofibrillar Ca++ sensitivity H+ Increase= reduced shortening speed of fiber Acidosis reduces relaxation rate and Ca++ reuptake in SR At intensities 60-90%.Muscular level: • Force generated depends on fiber length and speed of shortening(Bosch) o Each sarcomere has a max speed of contraction.(Bosch) • Muscle Structures o Parallel Fibered muscles o Pennate muscles • Muscle Contraction: 1. contributing to the muscle exhaustion. Ca++ release decreases.org/cgi/content/abstract/105/6/2198 . et al. http://www.3 Physiology. • Recruitment o Selective recruitment of motor units is determined by the force of contraction demanded. not just 3 or 4 types. The leaked calcium stimulates an enzyme that eats into muscle fibers. not by the speed of movement. Ammonia increase.Na-K+ pump. ! The distance between the Z discs shortens ! The H zone disappears ! The dark A band increases because the actin & the myosin overlap more ! The light I band shortens. 3. 5. ! Thus depolarization spreads. Another cross bridge can form. o i). 1. 4. 3. 4. The nerve releases Ca++ that results in the release of Acetylcholine (ACh) ACh binds with the sarcolemma. Na + rushes in and the sarcolemma depolarizes. The K+ channels open and the region repolarizes ! Immediately after the action potential passes the membrane permeability changes again. o iii). Sliding Filament Theory of Contraction During muscle contraction the thin actin filaments slide over the thick myosin filament. Muscle Fiber Action Potential o i). An action potential passes down the nerve. Step D: Cocking of the myosin head occurs when ATP à ADP + P. Step C: The cross bridge detaches when a new ATP binds with the myosin. ! The positive patch in the membrane changes the adjacent patch of the membrane. ACh binds with receptors and opens Na+ channels ! Na+ Channels open and Na+ in ! There is a decrease in the resting potential o ii). ! Cell reploraizes Step 4). The Ca++ clears the actin binding sites. (High energy ADP + P configuration) 2. When Calcium is present the blocked active site of the actin clears. Ca++ is stored in thesarcoplasmic reticulum. Step A: Myosin head attaches to actin. o i). Depolarization releases the Ca++. o iii). o o 6. Ca++ is removed from the cytoplasm Tropomysin blocks the actin site Nutrition . Step B: Power stroke: myosin head pivots pulling the actin filament toward the center. Ca++ is released from the sarcoplasmic reticulum. ! Na+ channels close and K+ channels open. o ii). 7. o The end result is a shortening of the sarcomere. The regional depolarization spreads rapidly. ! K+ rushes out of the cell. o ii).2. o iv). increases muscle glucose and Amino Acid transport and synthesis of muscle glycogen ! Increases muscle blood flow ! Increases transport of AA into muscle.stimulate break down of fat and glyc.• • • • • • • • • • • • • • • Pre race meal should contain few fats and protein because they digest slowly (meat in stomach for 10-12 hrs) 1st traces of any sugar solution don’t appear in blood for 5-7min after consumption High dose/long term ingestion of substance can reduce/terminate bodies natural production (ex: creatine supplementation terminating production of creatine) Protein and carbs help return cortisol levels to normal o Cortisol levels rise when blood glucose levels drop and during high intensity work Insufficient sleep reduces bodys ability to process glucose. suppresses immune function Anabolic Hormone o Insulin. After 30-45min decreases rapidly and after 2 hours muscle becomes insulin resistant Max rate of fluid digestion per hour is 34-40 ounces Max rate of carbohydrate absorption per hour is 50-70g Carb % greater than 10% slows movement of fluid into circulatory system and compromises body temp. regulation High glycemic carbs provide rapid insulin response and absorb faster Fat hampers ability of muscle to initiate repair process and replenish glycogen Goal of Recovery nutrition: o Shift metabolic machinery from a catabolic to an anabolic state o Replenish muscle glycogen o Initiate tissue repair and set stage for muscle growth o Reduce muscle damage and support immune system o Start the replenishment of fluid and electrolytes Protein helps maintain glutamine levels that dropped during exercise Renato Canova . stimulates enzyme used in protein synthesis and reduces muscle protein degredation Insulin sensitivity peaks 15min after exercise.stimulates breakdown of fat and muscle protein. and HGH requires sleep to be fully activated (Cutting Edge Runner) Catabolic Hormones o Epinephrine and Norepinephrine. increases cotrisol levels. In liver and muscle o Cortisol. at the same speed.Increase ability in accumulating lactate o 500-1k reps w/ 5k of volume 110% 5k.reduce recovery at race speed Aerobic power o Combine long intervals at 92-95% and specific speed with short rest (ex: 5x5x400 w/ 20sec rest 100% 5k. develop strength endurance Strength enduranceo Hills.hill sprints and 300-500 or 600-1000m at 95 % intensity w/ 4-6min rest o Long run day after some specific work o Circuits with exercises at max intensity then both running and exercises at max (ex: 60m sprint + 40m bounding + 60m sprint + 40m skipping + 100m sprint.4 to 6km! Once every 2 wks. 10 x squat jumps on the same place.Increase removal of lactate from fibers 105% 5k. creates maxlass at pace o Long intervals at 97-98% RP.4-5x500 with 200 in 26. Repeat 57 times. not replace a type of training 5k training Increasing LT via: o Short continuous distance at 95-98% Race pace.ex: 4x2km w/ 3min rest o Medium intervals at 103-105% of RP (ex: 6x500 w/ 45sec rest. using long recovery (5/6 min)) o During season.• • • • • • • • • • • • Basic Philosophy o Extend ability to last at a specific speed o Power= 1st ¾ of distance at a speed o Endurance=training to maintain. 100m bounding. the full distance o Strength= provide a better biomechanical support o Endurance connected to enzymatic development o During specific period develop strength endurance o Must always adjust training so that a stimulus for overcompensation occurs o Add something that you didn’t do previously.high speed endurance.specific speed endurance.8-10km total.Increase ability in producing lactate . At the end. 4-5min b/t sets) o 2 months before main event start medium interval progression specific training-combine speed endurance and exercises requiring high levels of strength 3 months develop LT. 200m all out with 6-8min recovery MaxLASS of 6-8min at a level of 11-13mmol and the AnT we need is about 68mmol for 5k o Long tests on track w/ variations of speed Specific endurance development. special for 5k. increasing # of reps or cutting recovery o Ex: 3x300 in 42/40/38.Aerobic Power 90% 5k.VO2 work o Lactic speed endurance. aerobic support for 5k.Support Aerobic power 85% 5k.50m at mi pace) w/ 7-8min recovery May need 2-3 weeks of aerobic refresh 4x(10x150m @92-93% RP w/ 30sec recovery.LT.Aerobic Runs o Aerobic resistance.Anaerobic speed endurance o Lactic Capacity.3-4x600 with 6-8min recovery o Lactic Power. general for 15 o Aerobic Power 2nd level.4 sets w/ 2min recovery and 5min between sets During 6wks.50 pace. switching where 13 is • • • • • • • • • • • 800m training Increasing LT-short tests (300-600m) for 3-4km at 90-95% race pace.not only increase speed but reduce recovery to increase lactate elimination Workout classifications o General resistance.lactate is 6-10mmol and cortisol is low .3 sessions of variations-ex 5x500 (200-at pace.special for 10k.mechanical goal and lactic power 93% 5k. 5/6min b/t sets.100-mi pace.• • • • >110% 5k pace.lactate will be 79mmol 10x100m at RP w/ 20-30sec R for 4 sets (5min rec). aerobic support for 5k o Lactic Endurance.5-8x600 with medium recovery.Aerobic threshold (General for anything except marathon) o Aerobic power 1st level-40min-1:10.CV work. one at 13.600m max You can find direct support only from speed immediately slower (for endurance) and immediately faster (for speed) Prepare for speed with circuits Develop strength of thighs.ex: 10-15x600 reps w/ short recovery.105-110% of LTspecific for 10k.lots of sagittal splits and/or flexions or bounding Improve kick-10x400m w/ 2 recovery with 3 of 100s at 15.Aerobic Endurance • • • General Training To improve Aerobic characteristics of FT-a work slightly above LT Specific endurance.1k-3k reps. period o Both at high intensity 1500m training o Aerobic Power-15x500m @ 88-89% RP o Lactic Endurance. etc.ramps (30% gradient) short 40m. general resistance. 400AerT) o For Lactic Tolerance. 400 RP.help keep high level of max HR b/c it pushes your heart to max level for short time.3-4x1000m with total 1k at RP.reduces stride length o Strength endurance. ability.Specific/Comp.during Fundamental period o Medium intensity exercises with Aerobic Threshold running pace High Intensity Strength Endurance. with out assembling them o Strength-short uphill sprints .Special Period o Exercises at max.10x500m @96% o Lactic Capacity. then relaxes completely.400/500m at near max once after hill sprint session o Improve frequency. speed is slow Specific Strength Endurance.• • • • • • • • • • • • • • • • Circuits Extensive Strength Resistance.3-4x400m of 25sprint/25 cruise Hills A little lactate in fast fibers can stimulate Oxygen processes of these fibers Things lasting 30sec or more improve Anaerobic Capacity 6-10km continuous climbing.improving strength endurance and permeability of membranes (increase lactate elimination) Hill sprints. increases muscle fiber recruitment For… o Strength.20/25sec up 8-10% hill Hills used for improving deficiencies rather than improving strengths Periodization Every 2-3 months you must leave basic work for a short period (1 month) of specific work. then go back General Period o Improve General Resistance and Strength o Increase strength.2x500m @ 110% Once every 10-14 days for specific work o For metabolic system. alternating 100 fast/slow for example o For recruiting fibers full of lactate.2x3x300 (500 RP.4x500m @ 103% o Lactic Power. 500 at AerT. then recovery faster w/ same speed for 3 sessions.circuits.improves specific endurance w/ 2 days easy before and after o increase capacity of recovery at high intensity Improve Lactate Elimination o 6-10km climbing o variations of speed.lasts all winter (Nov.ex: 3x2000m w/ 5min rec. fast continous runs of 5-8km Specific Period o External load (specific work is mathematic) o RP work increasing volume (to increase endurance at high intensity). can’t draw conclusions on workouts .Long run o Local resistance for developing lactic capacity. preparing body for specific period o Example for 10k” ! Long continous run on track at AerThresh alternating race speed. to March) Special period.• • • • • • • • o General Resistance. decreasing recovery distance while total distance is same o intervals at 2% faster with 12km of work in sets o long continous run from 6-15km at 95% of 10k best speed Train at max that allows you to preserve nervous energies and stay mentally relaxed (ex: train at 90% of possibilities) Must analyze global training. then alternate o 4x(10x100m at 8/15 pace w/ 20-30sec rec and 5-6min between sets 10k training o alternate race speed and Aerobic Thresh. decreasing recovery (increase specific End. 4min among sets) ! Special work= long intervals. increasing RP distance.) and increase speed o You must be fresh in muscles and brain when you go for specificity o More slower recovery runs o Start at goal pace and extend the length of reps or manipulate recoveryonce every 2 weeks Special block o 3-4x during main season o 2 tough workouts back to back for supercompensation. next 3 sessions Improve RP keeping recovery same.increase intensity of everything. 10x400 w/ 1000m at AerThresh ! Intervals at 2% Faster than race pace: ex: 6x(5x400 @ RP w/ 30sec rest.from 5-2months pre event Fundamental period.put in special training. alternating 400s o start w/ RP alternated w/ slower than AT. medium intervals at 103-105% 5k RP.Runs slightly faster than LT o Level 4! A.sets of 6x500m w/ 45sec rest. speed. not something like a drug Running faster is better. because it means that your shape is growing.right below threshold.4x2k w/ 3min rest ! C.become specialized in recovering very quickly Training is something in order to improve. But if you try to run faster because your % effort is higher. short continuous runs at 95-98% 5k pace (4-6km) ! B. but only if you can use the same effort.4/5min between sets o For 800m runner: short reps for 3-4km at 90-95% RP • Creating Max Lass: o 1st develop LT o Runs with short variations o LT level 4 work o Intervals alternating RP and Aerobic Thresh.• • • • Anaerobic Lactic Endurance work. decrease recovery.6-12mi at AerThresh o Level 1.long intervals • Workouts . you go for more tough work.increase time spent at LT. never you must “search your shape with too hard workouts” Increase volume. # of runs per week o Level 2. long intervals at 97-98% 5k pace.mileage o Aerobic Threshold runs.creating Max Lass • Improve buffering Capacity while maintaining Aerobic abilities • Provide Aerobic support throughout • Developing rhythm at race pace • Long runs for 3-4 months increase blood volume by 20% • Improve LT: o Basic.LT runs at altitude or uphill at LT effort o Level 3.Only if interval load is same- My views: For more in depth see training guide • Training Goals • Improve LT • Maintain Anaerobic Cap • Improve kick o Improve ability to recruit muscle fibers o Improve ability to use for prolonged time o Improve ability to recruit in high acidosis • Improve specific endurance.LT runs. destroying yourself. modulating recovery o Ex: 200s at 30 w/ 30sec rest. then bounding to increase strength required.) 200m-26. circuits uphill w/ all at max intensity for strength endurance OR 300500m at 95% w/ 4-6x recovery o 3. 300-600m hills very hard.15-20sec o 100-150m reps fast o All with near full recovery Specific Endurance o Increase speed or reduce recovery.10sec o Medium Fast hills. 500 in 1:40.10x100m in 13 w/ 20-30sec rest for 4 sets (3-4min rec) Pacing . 50s.300s.progress session throughout year Circuits o Won’t decrease LT like acidic track workouts o Strength endurance to max strength to fiber recruitment under acidic environment Lactate elimination.• • • • • • • • • o Increase volume.long reps (1k-3k) alternating 400s or 200s w/ 7/8 rec. and 4min between sets.100m bounding.means improvement in endurance connected with less lactate production at same speed o Reduce recovery.once every 10-14 days o Speed endurance + strength endurance: ex: alternating 400 hard/400 medium for 2000m or 3x3x600 w/ 6x80m hill sprints after each set o Alternating RP with aerobic thresh For metabolic system. then max sprint for recruiting under high lactate Strength Endurance o Increasing ability to use a high % of max strength for a long time o Hills.ex: 3-4x1k alternating 100 in 13 and 17 for 4min miler w/ 7/8 recovery Improving kick o 1. short hill sprints. high end aerobic work o Long run after specific work o Circuits Rhythm o Intervals at RP or 2% faster. o Ex: 2x3k (500 in 75. 100s. 4-5x500m (6-8 rec.increase lactate elimination from muscles Maintaining Anaerobic Capacity o Hill Sprints. 200m max ! getting lactate high. mile pace on fast segments) Lactate tolerance. Hill sprints for increasing recruitment ability o 2. 200s. increasing length. starting short reps. reducing # of reps. 400s. (Pendegrast) 800 runners with a 400m background can go out slightly faster because they have a better developed CP system. so the higher the Va then the faster the V.of 24 times studies. not still driving.500m times had halves within . historical look shows fast first 200m. should be able to close the last 700m at 95% of 800m speed. then even pace. i. the first 200 is slightly faster so that the CP system is maximized with just enough left to supply a final burst(Pendegrast) o 1500-historical. (Pendegrast) V-Va =where V is current running speed and Va is maximum aerobic speed. and all 8 of the 1. because this is the speed at the beginning of the lactic part of the race. The difference is the amount of lactic produced. That’s why a powerful aerobic system is needed for 800m. so that when you really need to run fast. slight pick up. economy best improved with little lactate. then 5km runners. can be while producing the same amount of lactate. a race distance faster than your race.500m runner in tactical race that goes through 800m in 90% of his 1. o 1500m runners are more economical at 5km speed.500m. and half had better second halves. (Pendegrast) In slow tactical races. Also. (Pendegrast) Running Economy • Best improved by “overspeed” work. or slight slow down for next 200m. so long recoveries. then an inevitable slowing down for last 200.500m pace. need a strong aerobic system to make sure most of the energy in the first half of the race is provided through predominately aerobic means. it can be put to use. half had better first halves.5% of each other o A complete 1.• • • • • • CP system.Can either exhaust the stores all at the start or spare some for a later acceleration (Pendegrast) For 800m o gradual deceleration. So you should be settled down by 200m. (Bakken) • Differs on Cross-Country courses o Higher elasticity/reactive runners struggle on soft/muddy courses b/c they can not use high elasticity as much as on hard surface. (probably due to better running mechanics and lifetime accumulated volume of running) . (Pendegrast) o A key element is the speed at the end of the first 200m. easing off for the next 200m. if it’s too high your max lactic speed will fall too fast. (Canova-NSA) • Untrained Kenyan school children had better running economy than untrained Danish children. current speed.e. This spares the anaerobic system. 17 of 24 had halves within 1% of their finish time.theoretical-slightly faster first 200. then staying the same pace. (Pendegrast) 1. sprints. you lose sharpness and the stretch reflex activity o Increase tone. the lower the tone. leading to an increase heating of the motor neurons in the muscle. (CF) • Extensive Tempo Runs (60-80% velocity) improve recovery and increase capillarization. 100m hill sprints. long easy runs.(Pfaff) • Too much endurance training leads to conversion of transitional fibers to ST fibers. This heating lowers the electrical resistance in the neural pathways within the muscle.8-12 wks in order to develop a high aerobic power.Speed Maintenance for Distance Runners • Real speed(30-150m) should be done every 10-14 days. Experienced sprinters need a short one b/c base is already there (CF) . then your fried. the balance between what is contracted and what is not contracted o Generally. runs on really soft or hard surfaces. a little more during racing season (Bakken) Sprint Training • start o You’ve got a 9v battery when getting into starting blocks. Need smooth acceleration. anaerobic work too close to race.massage. or 200m reps at comfortable pace in spikes (slight increase) (CF-MB) o Decrease tone. In a bundle of muscle fibers. cold water treatment (MB) • Young sprinters need a longer General Prep. the faster a muscle can contract and the stronger it is (CF) o If muscle tone is too low. especially at an early age. The momentary stretch of pre-flexed muscle at foot strike activates stretch receptors which recruit additional muscle fibers resulting in more force.through quick drills.e. (CF) • Overall muscle tone= proportion of contracted to non contracted muscle fiber. if you use 7v on the start and getting into transition phase. quickness) is an indication of the explosiveness of the athletes nervous system (CF) • “Wait for it!” There is a lag time between when you increase the effort to accelerate and when you actually take off and move. dynamic exercises such as vertical bounds. (CF) • How fast an athlete can move his feet (i. (CF)] • Speed Development o Full or near full effort over short distances 30-60m (CF) • Special Endurance o Fast work of 150-300m. Phase (GPP). (CF) • Greatest Forces from hip joint • Elastic power is the main determinant of acceleration and top speed. LT runs. running in heavy shoes/flats. • (THOUGHT: May hold true for distance runners. you do NOT have pretension in soleus. characteristics of optimal technique and efficient routing of motor signals can take place. So not right idea. Need neutral position (90 degree in ankle). The differential between perceived exhaustion and actual exhaustion is designed to help the organism survive. (CF) • Optimal functioning requires (CF): o CNS has to be fully regenerated so that the chemical environment required for optimal transmission of nervous signals is intact. Why rebuild a base every year to the same degree? Should be less time doing general stuff every year as carry over from last years training should take care of some of it. (Bosch) • Key to sprinting isn’t always muscle force contraction but rather how quickly you can get ready to contract again…. etc)… The worse your weight workout is after. anaerobic. • CNS fatigue happens when by products of high intensity exercise build up to the point where the CNS impulses necessary to voluntarily contract muscle fiber are handicapped. the more the running workout taxed the CNS) • During exercise. (CF) • Complete recovery from CNS work requires at least 48 hours before a similar CNS workout can be completed (CF) • (THOUGHT: to see effect of CNS.On a given day there is only so much CNS energy to expend. o Motor pathways.) o Tempo work AND speed work gradual increase in semi-wave like fashion then both drop slightly during main competition season. LT. (CF) • If you keep ankle dorsiflexed. scientists found that the arms precede the legs slightly and that the control comes from the arms. (CF) • CNS • CNS energy pool. compare the amount or # of reps of weight you can lift during your weight lifting workout after doing different kinds of workouts (easy. repolarize Strength Training • Loads that permit only a low number of reps (2-6) challenge the CNS and are accompanied by gains in the CNS with little or no change in cross-section o Any CNS training done with less than the highest quality can reinforce neuromuscular patterns which are counter productive • Conversion of Strength to Power o Done via sprinting or plyos . (CF) Arm Swing o Using neurological pattern research. There is passive tension (like a simple stretch) not muscle activation.i.e. sprint. the CNS fatigues first and causes the body to shut down before the peripheral musculature is totally exhausted. the superhuman strength during life threatening situations. o Increase muscle cross section=s high volume. Hypertrophy o Most important requirement for hypertrophy is breakdown of muscle protein. o Isolated training is only applicable to concentrically working monoarticular muscles that can be coordinated easily. don’t isolate muscles all the time. medium intensity work (35 sets of 5-15 reps at 65-75% max) Maximum Strength o Intramuscular coordination improvements: • 1. Autonomous protective backup. more motor units recruited • For running there’s a stereotypical pattern of recruitment within the muscle involved.• • • • • • • • Strength depends on(east german) o Muscle fiber type o Cross-section of muscle o Number of muscle fibers participating in contraction o Good flow of blood in muscle o On the degree of muscular expansion (stretch) o On the regulation of the muscle tone Strength training that increases the diameter of muscle fibers must be accompanied by training that increases mitochondria and capillaries or else density of both is much less.maximum speed with both low and high loads o Rate of Force Development • With Ballistic training. the greater the variety needed in exercise program. • Highest breakdown occurs with medium reps (6-12) • Protein breakdown dependent on speed of breakdown and mechanical work. Strength and coordination are interrelated. Any small alteration can . increased RFD and increased rate of onset of neural activation o The greater the complexity of coordinating a group of muscles during running. Power training o Improves performance in 3 stages: • Improvement in intermuscular coordination (groups of muscles work better) • Improvement in intramuscular coordination (individual muscle works better) • Hypertrophy (after about 12 weeks) o Power methods. • Hamstrings • Triceps surae group (soleus and gastrocnemius) • Rectus femoris and small. • Movements made rapidly. with prestretch using lightweight barbells. lower leg muscles • Abdominal muscles Explosive concentric muscle action o The contractions are concentric over a range that is determined by movement. • 2. Increase the frequency of the stimulus • Increase the length of time for which a maximum stimulus frequency can be maintained. shifting a muscle from a low stimulus threshold to a high stimulus threshold. Training for max power in isometry with an optimum working range. Training reactivity by means of the strength of impact. George Gandy: . • Most important muscle groups that work reactively during running: • Erector spinae group o When standing on 2 legs. dorsal muscles are limiting factor. Improve coordination between the various agonists. if the muscle has first been tightened o Training types: • 1. • Heavy weights moved very slowly. o This is why strength training must be specific • 2. Improve the synchronization of motor unit activity. • 2. o Has an optimal length for reactivity o The cycle for prestretch and discharge is short. Decrease in co-contractions (tightening of both agonist and antagonist). o Muscles for generating power • Gluteus maximus • Iliopsoas • Vastus segments of the quadriceps o The correct muscles must be the limiting factor during power training. Reactive muscle action o Reactive muscles work more or less in isometry. Standing on one leg makes the leg muscles the limiting factor.• • • change the pattern. o Intermuscular coordination improvements: • 1. • 3. o Supercompensation has to take place within each component. More FT fibers. gives 2% increase in performance. sprinters wants o Doesn’t do any between May and September because he wants progressions in running sessions. ALTITUDE: • Most of the benefit of altitude is living there. • Decrease in volume sends singal to body that you no longer need the same blood volume and Oxygen carrying capacity. • Takes an hour and a half before EPO levels start to rise • If you do altitude correctly. • Important not to lose biomechanical efficiency. o General Advice: • Elite athletes are genetic freaks so sometimes all the studies by physiologists do NOT apply to them because the studies are done on the norm.o What he wants out of the weight room is exactly what the shot putters. so you can’t individually train anaerobic power or ATP-CP system or whatever. (2-factor model theory). they have an 8% increase in RBC count. (Kraaijenhof) • All the energy systems are interrelated. • Nothing accomplished living below 6200 feet or so. • Peaking • Time of tapering off depends on fiber type and event of athlete. they are all working. • Use pulse oximeter to see if get hypoxic response. (Kraaijenhof) • Tapering aerobic training over a matter of weeks creates a stimulus that actually decreases that ability(simmons) . My general thoughts: • Drawback to traditional aerobic base was the sprinter was detraining all the speed capabilities that had been built up the prior year . avoid fatigue during week preceding race. (Pfaff) • You have to take out the lumping in a muscle or the athlete can lose tremendous power b/c that lumping causes that part of the muscle to be ineffective • Every individual component in a training program is separate and has its own cycle. longer taper.(simmons) • During peak. while sustaining physical fitness. FT fibers need longer tapering. Individual athlete at center. compare the amount or # of reps of weight you can lift during your weight lifting workout after doing different kinds of workouts (easy. Have a general or even somewhat specific training outline for coaches use.athletes are simply inputs into training system.(east german) Philosophy/Theory of Training • • “There is no right of wrong system of training runners. etc)… The worse your weight workout is after. anaerobic. it should be taken as a sign of incipient overtraining or an incorrect balance in the training schedule.• • • o (THOUGHT: may be what happens when distance runners go back to entirely aerobic base.” (Simmons) o Athlete Centered training. (THOUGHT: to see effect of CNS. o Coach centered training. LT. East German Textbook o Knowledge= Theoretical Knowledge + Practical Experience(East-German) . o Must specifically prepare for the exact demands of how the race is hoped to be run and not just the physiological aspects.”(East German) • Running too close to max too often results in excessively high stimulation producing maximum excitation in the CNS and can lead to its inhibition. Make athlete meet everyday to find out what they are going to do. This way you can make day to day adjustments based on how the athlete is recovering/training/etc. just a continuum ranging from successful to unsuccessful. and he doesn’t feel bad for pushing back a workout or skipping a workout.) Overtraining: • “As soon as the normally keen athlete shows signs of reluctance or slackness.) o (THOUGHT:Make practice/workouts always a positive experience. sprint. Instead try and maintain these during base so that they can be increased later) o You give away so many of the things you built up and spend so much time having to relearn it. Lose anaerobic capacity/power that was built up and lose speed. but don’t give it to him. and briefly show the athlete to show that you have a plan. the more the running workout taxed the CNS) Constantly challenge the organism (THOUGHT: Don’t give/post a monthly/weekly schedule. as an individual. “The broader the base is. Injuries • Hamstring o Most hamstring injuries is a loss of coordination (contracts at wrong time or with an incorrect amount of force.(Bosch) Running style (reactive vs. the higher will be the standard in one special event.Take the Lead East German Textbook of Athletics . in sport one is concerned with the athlete.) Sources Looked at already: Pendegrast book CFTS Bakken Notes Canova Olbrecht Kraaijenhof and Pfaff interview New studies in athletics Simmons.” o Skills become stable only if often repeated at short intervals o Periodization • Proceed from simple to complicated. flat) will help determine training. From general to specific. Science strives to generalize.• • o General versatitlity gives the background for later specialization in one event.