Post on 19-Aug-2015
transcript
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The Process of Endurance Training
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“What we see of the real world is not the unvarnished real world but a model of the
real world, regulated and adjusted by sense data- a model that is constructed
so that it is useful for dealing with the real world”
Richard Dawkins
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“Oversimplifications…cut through the hideous complexity with a
working model that is almost right, postponing the messy details until
later”
Dan Dennett
What is Endurance?
“cardiovascular endurance, aerobic fitness, or stamina, is the ability to exercise continuously for extended periods without tiring.”
“ability to exert itself and remain active for a long period of time, as well as its ability to resist fatigue.”
“Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time.”
What is endurance?
EXTENSION!
Extension
Metabolic- Aerobic quicker/longer?
Biomechanical- maintain stride rate/length
Neural- maintain muscle recruitment/force into ground
Data from: Scribe motion
Sprinting is Endurance!?!
Ground contact times lengthen
Force into ground drops
Stride length/rate change.
Fatigue Models
Neural
Psychobiological
Cognitive
Biomechanical
Fatigue Models
Psychological Drive
Homeostatic Drive
Mismatch
Actual Expected
ActualExpected Slow down/fatigue
Speed up
Simple Integrated Model of Fatigue
1. Products of fatigue build up
2. The brain monitors this increase in fatigue products
3. If things look bleak, Brain regulates how hard we can work via changing muscle recruitment
4. We get tired, slow down, become less efficient.
Can train to: Delay buildup of these products thus delaying
brain’s signal to shut down Delay signal from brain to “shut down and protect”
by proving you can safely handle slightly more of that product.
Increase maximum amount of these products that can be accumulated or lost before the brain starts shutting things down.
Increase psychological drive/how much we care.
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Define the Problem
Endurance? How?
What a COACH needs to figure out:
The training adaptation we are looking for.
What stimulus leads to that adaptation?
How much is enough?
Knowing the Adaptation
Traditional Model
Athlete Centered Model
BUILD the race you want to.
Create the PATTERN you want.
Event Demands Not ONLY metabolic/energy system
How it’s used more important Psychological/Cognitive
What decisions have to be made? What/when are the psychological stressors
Neural/Biomechanical
Do NOT Mimic SPORT
• Mimicry• Soccer Game- cover 6miles avg. speed 6-7mph
with 45 short bursts• Sooooo Train only with HIIT training!
=EVENT Requirement/DemandNOT training goal
Event De
mand
• 1mile Race in 4:00 with ability to kick at the end
General Endurance
• Extend length he is “aerobic” during the race..• Train to increase high end aerobic
system: long intervals, tempo runs
Specific Speed
End.
• Extend length he can run at 4:00mile pace• Train: 6x400 @ 60sec 6x500@ 60sec
pace
Event De
mand
• 6miles of running, avg speed 7mph, ~40burstsaveraging 14mph, max 16-17mph
General Endurance?
• Extend ability to cover ground to 6.5-7miles• Train: General Endurance (easy aerobic work)
Specific Speed
End.
• Extend length of sustainable bursts• Train: extend length of intervals at 14mph (10152025sec intervals at same speed)
Recoverability/Support
• Increase number of “bursts” from 20 to 25• Train: Increase ability of body to recover… Decrease recovery rates, use back and forth intervals/fartleks with incomplete recovery (i.e. 10x45sec @ 12mph with 60sec @9mph)
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Assess the Situation
Chunking
Group info into smaller number of parts based on patterns. Relevant vs. Irrelevant
What are you working with?
800m- 1:49.90
1:48.40 1:49.1 1:49.081:49.33
What are you working with?
800m- 1:49.90
1:48.40 1:49.1 1:49.081:49.33
400m- 48.2 49+ 49.5+ 47.8+ 48.1
XC-didn’t make conf. 4th in conf. 3:56.45mile 9th XC conf. 25th conf.Mechanics:Power stride “sits” finesse/long varies power
Where does the athlete fall on the spectrum?
Slow TwitchFastTwitch
Indoors- “traditional” 800/1500m training Results:
Sucked (4:07mi)
Outdoors- 5k/3k runner with “spices” of speed Results:
1:48.40 800m (school record)
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Create the Training
What Direction?
How hard?
How often?
How much? Stimulus Recovery Adaptation
How much, hard, often? 50mpw or 100mpw? 2,3,4 interval workouts per week? 10x400s at 65 or 15x400s at 65?
How to decide?
Don’t go somewhere until you need to go somewhere.
Do you NEED 100mpw now to improve to a necessary degree?
Where do they come from?
CLEAN SLATE
ANYTHING is a stimulus
10+ years of training
What direction do you need to go?
How can you provide new stimulus
VS.
Basically…
How adapted are you in the direction you are trying to improve?
How challenging?
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Tools
Tools
10x400 in 60 with 60sec recovery… faster? Rest? Rep length longer? Volume? Density? Add extra work (strength, exercises, etc) Environment? (Hills, sand, heat, boredom) WAY it is run (surges, tactics) Feedback!
Tools
It isn’t High Intensity VS. Low Intensity
You have EVERY intensity at your disposal. Use them. Sprinting to slow running!
BE CREATIVE
Endurance is a spectrum. It all connects.
Goal of Workout
Stimulus to Adapt in the DIRECTION you want
WIN the workout Manipulate it to win! Pattern good movements.
Look Around
Above and Below!
Sometimes to do this…. 4xmile at 4:22 with 3min rest
Need to do more of this.. 20min @ 5:00 pace, 3min jog, 1mi @ 4:45
OR This… 6x400 @ 60 with 1min rest
SO what?
Did I talk about VO2max? Mitochondrial density? Capillarization? Lactate threshold? Running Economy?
THOSE are CONSEQUENCES of good training, not goals.
We don’t aim to improve a parameter, we aim to improve the varieties of endurance… In the direction that we want to
Sara Hall Racing Schedule- 2014
4/06/14- US 10-mile champs- 2nd- 52:54 (*under American Record)
4/22/14- US Road mile champs- 4:33.81 -3rd
5/04/14- Stanford 3k steeple- 9:42.10 -3rd
5/08/14- Twin Cities road mile-rained out…
5/18/14- Bay to Breakers- 12k- 40:27 -2nd
6/14/14- NYRR women’s 10k- 33:02- 4th american
BIG MODULATION!