- All 3 energy systems interact throughout distance running (ATP-CP/Glycolytic/Fat)
- Anaerobic Threshold -- Lactic Threshold
- Exercise intensity above which lactic acid is stimulated
- Accumulates exponentially
- Lactic acid goes into bloodstream--hydration critical!
- Nuclear Magnetic Resonance Spectroscopy
- Shows muscle workloads
- Distance training manufactures more mitochondria !!!
- Mitochondria are less 'disturbed' from their resting rate with advanced training and intensive speed-endurance training = less lactic acid produced through less glycolysis !!!
- High max VO2 = high mitochondrial resistance
- 15 days shows of little or no training shows a 20% loss of VO2 max
- Velocity @ Lactate Threshold + Economy = Performance Velocity
- Training at or near lactate threshold will increase muscle capillary density
- Aim your training @ peripheral musculature . . . the most adaptable system !!!
- Reduce oxidative enzymes through higher mileage !!!
- Capillary beds continue to increase in density for 24 months of training !!!
- Fiber type is the weak link !!!
- FOG (Fast Oxidative Glycolytic) muscle fiber % can be increased !!!
- To increase FOG = 94% of max VO2
- Peripheral adaptations change lactic threshold !!!
- Frequency = 3 times per week for VO2 max
- Oxidative enzymes need 6x / week for maximum development
- Interval Training
- Affects
- Mitochondria
- Oxidative enzymes
- Capillary bed development and density
- Aerobic Interval Training with "3 on - 3 off" gets you above 90% (critical %) VO2 max !!! Study shows that anything above 90% max VO2 training adapts all three systems !!! It is possible to create fast glycolytic fiber !!!
- Anything from 15 sec. On - 15 sec. Off to up to 3 minutes. Use 1:1 rest to create VO2 training above 90%. 3000m test can show approximate VO2 max point with velocity average at that point.
- You WILL run out of glycogen. Do workout every 36-72 hours but no closer.
- Pacing
- Go out slow . . . (below fatigue threshold) and you can NEVER make up the time
- Go out faster . . . it is possible to run a faster PR and hang on at 5000-10,000.
- 2-5 years to develop completely through Lactic Threshold training
- USA runners don't do enough high-intensity work (compared to Kenyans/Africans)
- Interval Aerobic Training gives a hypoxic stimulus which extracts VO2 Max !!!
- "Recruit the Heart -- Train the Muscle"
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