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

• Acidosis depends greatly on rate of pyruvate conversion to lactate because at high rate, 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, basic endurance

decreases. o Prevent by either 2 weeks Anaerobic, 1-2 days regeneration, 3-5 days

Aerobic Capacity, 1-2 day regeneration, 2 weeks Anaerobic power o OR 2 weeks Anaerobic Power, 10 days max of Aerobic Refresh, 10-14 day

Anaerobic Power • With time off lose first Aerobic power then Aerobic Cap, 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, the other conditioning components

need to go through maintenance training Physiology of Training • pH : 7.1 normal, at 6.9 glycolysis reduced, at 6.4 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.

• Endurance training: decreases glycolytic enzyme Activity, Increases Krebs enzymes o Enzymes- lower activation energy (amount of energy needed before

chemical reaction can take place.) • Slow in speed at LT when doing strength training means strength work induced

myofibrillar hypertrophy • To maintain work, we rotate the effort among groups of motor units so that some

contract while others rest. • Lactate removed at slower rate below pH of 7.0 (decrease ATPase, PFK activity) • High Acidosis training

o Gullstrand (1985)-daily high acidosis training caused mitochondria to lose function and structure

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, pyruvate phosphokinase, 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, 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, PFK increasingly blocks the anaerobic lactic

energy supply to stop further lactate production, 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.

• The power of an energy system is dependent on the concentration of the enzyme and the substrate.

• When ventilation is high, around 200 l/min, the respiratory muscles (notably the diaphragm) can experience fatigue.

• Limiting factors lie not in the area of energy supply (VO2max) but rather at muscle level.(bosch)

o Training goal: how to increase the power that the muscles are able to generate.

• Purpose of training: Increase rate of energy release and delay fatigue • Delay Acidosis by:

1. Reducing rate of Lactate Production 2. Removing Lactate from working muscle fiber 3. Buffering Lactate 4. Increase pain tolerance to lactate

• Increase Oxygen Delivery by: 1. Increase in pulmonary diffusion rate of Oxygen into bloodstream 2. Increase Red Blood Cell mass 3. Increase Blood Volume (decrease viscosity) 4. Increase Cardiac Output 5. Increase Muscle Capillaries 6. Improve Blood Shunting

• Increase Oxygen Utilization by: 1. Increase Mitochondria 2. Increase Aerobic Enzymes (low muscle pH reduces activity of aerobic

enzymes)

3. Increase Myoglobin 4. Improve Glucose-Alanine cycle 5. Improve Malate-Aspartate shuttle

• Improving Rate of Lactate Removal o Passive diffusion rate- depends on difference between concentration in

muscle and blood o Active transport- 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. It recovers quickly, lactate is very low while the pace can be very quick (mile pace or better).

! During interval training (gerschler style), body tries to maintain blood pressure. (BP= Vcirc x TPR…TPR= total peripheral resistance)

• During interval, vasodilation occurs, lowering TPR. To maintain BP, Vcirc must rise.

• During rest, HR drops; to avoid rapid decline in Vcirc, Stroke Volume must increase.

o Result is increase in volume and hypertrophy of left ventricle.

o Adaptation to training: • Protein synthesis occurs only in presense of anabolic hormones and each muscle

fiber has various types of specific receptors, 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, 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)- Changes mainly motor control program o 2nd-4th weeks- increases energy reserves and functional and structural protein o 4th-6th weeks- 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

• Overload Principle-adaptation will not occur unless demands of training are greater than usual demands on physiological mechanisms

o If demand is too great, 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- best for Aerobic and Anaerobic power o Asynchrony of recovery processes- different stresses require different

periods of time to recover. • 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, FTa fibers have to time to replenish glycogen stores

because ST do the work • Running above LT may reduce Aerobic Cap in ST, even while it improves it in FTa • Slope of lactate curve- flatter indicates better Aerobic and Anaerobic muscular

endurance. Assumption that muscle lactate accumulating at slower rate, therefore pH will not decline as fast

• Each person has a stress tolerance o Stressors=academic, social, emotional demands, illness, injury, training,

anxiety o Replacing stress stores=rest, sleep, good nutrition

• Most athletes respond well to training for 4-8 wks of season, 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

• 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, 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- lipid consumption rate- 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- each time a specific type of sensory signal passes through a sequence in synapse, the synapse becomes more capable of transmitting signal

o Synaptic Functions- 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. For example- below LT-stimulates increase in

ST more, 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,

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. 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, then releases it

during concentric contraction to propel

o Accounts for 30% of energy production • Running= series of bounces in which muscles, tendons, 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, temperature, osmotic pressure, ion

concentration, water content, and pO2 • Increase in ADP and AMP activates PHOS to degrade glycogen and activate PFK

which results in increase ATP production and lactate formation. • Increase in ADP, Phosphate, and AMP work as feedback signals to stimulate

oxidative phosphorylation o AMP is converted to IMP and ammonia in adenylate kinase reaction.

! When start too quickly in race, IMP is formed immediately. IMP gives direct negative feedback to muscle contraction.

• 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, excess pyruvate and NADH are converted to lactate and NAD by near equilibrium enzyme LDH.

• The more PDH, the quicker Aerobic system reacts • Rate of glycogenolysis determined by glycogen phosphorylase • Epinephrine- Increases glycogenolysis, inhbits glucose uptake • Insulin- Increases glucose transport

o Pre exercise carb intake- Increases insulin which has antilipolytic effect (decrease fat used)

• PDH regulates entry of Carbohydrate into Krebs cycle (Increase ratios of ATP and ADP, acetyl CoA, and NADH and NAD activate PDH).

• Lactate o Liver converts lactate into glycogen to replenish its glycogen supply

! Glucose converted to lactate by muscle, sent to liver. o Whether or not lactate is formed is related to the relative activity of the

mitochondria, not on presence of oxygen

! Depends if mitochondria can utilize the NADH that’s being supplied.

o Lactate is used as fuel by heart and ST fibers. o Lactate produced in FT fibers diffuse into surrounding ST fibers where it

can be used. o MCT1=uptake of lactate o MCT4= lactate transport out of muscle cell, particularly when lactate

levels are high o Blood lactate inhibits conversion of glycerol into FFA.

• During recovery protein synthesis Increases after long aerobic exercise, rate of noncontractile protein Breakdown Increases, 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. • 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. 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.

• GP and PFK are reduced by acidosis thus enhanced product removal (increase intracellular H+ buffering and export of lactic acid) will augment glyc. Power and capacity

• Large FT motor neurons have a higher threshold for activation and therefore require a high neural drive.

• H-LDH enzymes react with lactate molecules to form pyruvate • LDH and PDH concentration help determine if Pyruvate goes to Lactate or Acetyl-

CoA o 2 kinds of LDH- one converts pyruvate to lactate and one converts

lactate to pyruvate • As H+ increase, PFK decreases (inhibiting glycolysis)

o Presence of hydrogen ions alter spatial structure of enzymes.

• At Aerobic Threshold start using FTa, at Lactate Threshold start using FTc; near VO2max start using FTb fibers.

• Muscle Damage causes o Mechanical

! Acute inflammatory response- when muscle fibers microtear, cells migrate to fiber and remove tissue debris, which causes swelling, 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, cell membranes, and

enzymes • If you do endurance training, of type 1 will increase. Mitochondria will also shift

to outside of muscle cell as opposed to being in middle of muscle cell. • Muscle Contraction occurs via:

o a nerve signal reaches the muscle and stimulates the release of calcium (Ca2+).

o The sarcoplasmic reticulum, releases calcium, flooding the muscle cells with it.

o The calcium causes muscle contraction to happen, and when we want to relax the muscle the calcium is then pumped back into the SR, thus causing relaxation of the muscle.

• It  is  possible  to  increase  the  oxygen  content  of  the  blood  by:   o (i)  raising  the  Hb  concentration,  or  modifying  the  capacity  of  the  Hb  to  deliver  

oxygen  using  allosteric  effectors  of  Hb; 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,  whose  production  is  in  turn  regulated  by  oxygenation.  Therefore,  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.

• ATP o Catabolism- breakdown of energy rich bonds, which leads to lower

energy products and a release of energy o Anabolic- higher energy products are formed, and thus a sipply of energy

is required. • 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:

• Increase in blood temperature and decrease in pH lower affinity.

o Capillary exchange of gases: ! Exchange of oxygen between capillary blood and active tissue

depends on the partial pressure of the Oxygen in blood, pH, temperature of blood, and supply of blood to muscle tissue.

! A-vVO2 difference- difference between arterial and venous oxygen content.

• A measure of the extraction of oxygen from bloodstream. • FATIGUE • Have both Central and Peripheral fatigue components • Central1

o Motor Cortex level: ! Impaired Central drive due to: pain, discomfort, reduced

motivation • Involved metabolic factors: Hypoglycemia, BCAA

decrease, NH3, Increase in H+ • Elevated core temperature2 (?)

o Spinal Cord level ! Impaired recruitment of motor units, reduced firing frequency

• Peripheral o Neuromuscular junction

! Impaired neuromuscular transmission o Muscle Sarcolemma and t-tubular system

! Action potential over sarcolemma or in t- tubular system • Failure of Excitation-Contraction Coupling

o Ca2+ ! Impaired excitation/relaxation: ! Reduced Ca release from SR

• Metabolic factors: Pi increase, ADP increase, 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, increase ADP 1 Hargreavesm Spriet,Exercise Metabolism 2 Hargreavesm Spriet,Exercise Metabolism

o Force/power output • Dyspnea contributes to central fatigue, so reduced respiratory exertion can improve

performance with out increased Oxygen delivery • Hypoglycemia, Ammonia increase, BCAA may cause central fatigue and impair

CNS function • E-C coupling failure- Na-K+ pump, Ca++ release decreases, 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%, glyc. Depletion impairs rate of ATP regeneration and results

in increase ADP and P, which interfere with contraction process • Inside muscle

o Leaking of calcium, weakening contraction. The leaked calcium stimulates an enzyme that eats into muscle fibers, contributing to the muscle exhaustion.3

Physiology- Muscular level: • Force generated depends on fiber length and speed of shortening(Bosch)

o Each sarcomere has a max speed of contraction, determined by the specific activity of myosin-ATPase.

• Recruitment o Selective recruitment of motor units is determined by the force of

contraction demanded, not by the speed of movement. (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, not just 3 or 4 types.(Bosch) • Muscle Structures

o Parallel Fibered muscles o Pennate muscles

• Muscle Contraction: 1. Neuromuscular Control

o The axons of the nerve cells of the spinal cord branch and attach to each muscle fiber forming a neuromuscular junction.

3 Bellinger, et al. “Remodeling of ryanodine receptor complex causes "leaky" channels: A molecular mechanism for decreased exercise capacity” PNAS 2008 105: 2198-2202. http://www.pnas.org/cgi/content/abstract/105/6/2198

o i). An action potential passes down the nerve. o ii). The nerve releases Ca++ that results in the release of Acetylcholine

(ACh) 2. ACh binds with the sarcolemma. 3. Muscle Fiber Action Potential

o i). ACh binds with receptors and opens Na+ channels ! Na+ Channels open and Na+ in ! There is a decrease in the resting potential

o ii). Na + rushes in and the sarcolemma depolarizes. o iii). The regional depolarization spreads rapidly.

! The positive patch in the membrane changes the adjacent patch of the membrane.

! Thus depolarization spreads. o iv). The K+ channels open and the region repolarizes

! Immediately after the action potential passes the membrane permeability changes again.

! Na+ channels close and K+ channels open. ! K+ rushes out of the cell. ! Cell reploraizes

4. Step 4). Ca++ is released from the sarcoplasmic reticulum. o i). Ca++ is stored in thesarcoplasmic reticulum. o ii). Depolarization releases the Ca++. o iii). The Ca++ clears the actin binding sites.

5. Sliding Filament Theory of Contraction o During muscle contraction the thin actin filaments slide over the thick myosin

filament. o When Calcium is present the blocked active site of the actin clears.

1. Step A: Myosin head attaches to actin. (High energy ADP + P configuration) 2. Step B: Power stroke: myosin head pivots pulling the actin filament toward

the center. 3. Step C: The cross bridge detaches when a new ATP binds with the myosin. 4. Step D: Cocking of the myosin head occurs when ATP à ADP + P. Another

cross bridge can form. o The end result is a shortening of the sarcomere.

! 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.

6. Ca++ is removed from the cytoplasm 7. Tropomysin blocks the actin site Nutrition

• 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, increases cotrisol levels, and HGH requires sleep to be fully activated (Cutting Edge Runner)

• Catabolic Hormones o Epinephrine and Norepinephrine- stimulate break down of fat and glyc.

In liver and muscle o Cortisol- stimulates breakdown of fat and muscle protein, suppresses

immune function • Anabolic Hormone

o Insulin- increases muscle glucose and Amino Acid transport and synthesis of muscle glycogen

! Increases muscle blood flow ! Increases transport of AA into muscle, stimulates enzyme used in

protein synthesis and reduces muscle protein degredation • Insulin sensitivity peaks 15min after exercise. 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

• 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, at the same speed, 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, not replace a type of

training • 5k training • Increasing LT via:

o Short continuous distance at 95-98% Race pace- 4 to 6km- ! Once every 2 wks, creates maxlass at pace

o Long intervals at 97-98% RP- 8-10km total- ex: 4x2km w/ 3min rest o Medium intervals at 103-105% of RP (ex: 6x500 w/ 45sec rest, 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, develop strength endurance • Strength endurance-

o 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, At the end, 10 x squat jumps on the same place. Repeat 5-7 times, using long recovery (5/6 min))

o During season- 4-5x500 with 200 in 26, 100m bounding, 200m all out with 6-8min recovery

• MaxLASS of 6-8min at a level of 11-13mmol and the AnT we need is about 6-8mmol for 5k

o Long tests on track w/ variations of speed • Specific endurance development- 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- Increase removal of lactate from fibers • 105% 5k- specific speed endurance- Increase ability in accumulating lactate

o 500-1k reps w/ 5k of volume • 110% 5k- high speed endurance- Increase ability in producing lactate

• >110% 5k pace- mechanical goal and lactic power • 93% 5k- Aerobic Power • 90% 5k- Support Aerobic power • 85% 5k- Aerobic Endurance • General Training • To improve Aerobic characteristics of FT-a work slightly above LT • Specific endurance- not only increase speed but reduce recovery to increase lactate

elimination • Workout classifications

o General resistance- Aerobic Runs o Aerobic resistance- Aerobic threshold (General for anything except

marathon) o Aerobic power 1st level-40min-1:10- LT- special for 10k, aerobic support

for 5k, general for 15 o Aerobic Power 2nd level- 1k-3k reps- CV work- 105-110% of LT-

specific for 10k, special for 5k, aerobic support for 5k o Lactic Endurance- ex: 10-15x600 reps w/ short recovery- VO2 work o Lactic speed endurance- 5-8x600 with medium recovery- Anaerobic

speed endurance o Lactic Capacity- 3-4x600 with 6-8min recovery o Lactic Power- 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- lots of sagittal splits and/or flexions or bounding • Improve kick-10x400m w/ 2 recovery with 3 of 100s at 15, one at 13, switching

where 13 is • 800m training • Increasing LT-short tests (300-600m) for 3-4km at 90-95% race pace, increasing #

of reps or cutting recovery o Ex: 3x300 in 42/40/38- 4 sets w/ 2min recovery and 5min between sets

• During 6wks- 3 sessions of variations-ex 5x500 (200-at pace,100-mi pace,50 pace,50m at mi pace) w/ 7-8min recovery

• May need 2-3 weeks of aerobic refresh • 4x(10x150m @92-93% RP w/ 30sec recovery, 5/6min b/t sets- lactate will be 7-

9mmol • 10x100m at RP w/ 20-30sec R for 4 sets (5min rec)- lactate is 6-10mmol and

cortisol is low

• Circuits • Extensive Strength Resistance- during Fundamental period

o Medium intensity exercises with Aerobic Threshold running pace • High Intensity Strength Endurance- Special Period

o Exercises at max, speed is slow • Specific Strength Endurance- Specific/Comp. period

o Both at high intensity • 1500m training

o Aerobic Power-15x500m @ 88-89% RP o Lactic Endurance- 10x500m @96% o Lactic Capacity- 4x500m @ 103% o Lactic Power- 2x500m @ 110%

• Once every 10-14 days for specific work o For metabolic system- 2x3x300 (500 RP, 500 at AerT, 400 RP,

400AerT) o For Lactic Tolerance- 3-4x1000m with total 1k at RP, alternating 100

fast/slow for example o For recruiting fibers full of lactate- 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- help keep high level of max HR b/c it pushes your heart to max level

for short time, then relaxes completely, increases muscle fiber recruitment • For…

o Strength- ramps (30% gradient) short 40m- reduces stride length o Strength endurance- 400/500m at near max once after hill sprint session o Improve frequency- 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, general resistance, ability, etc. with out assembling

them o Strength-short uphill sprints

o General Resistance- Long run o Local resistance for developing lactic capacity- circuits- from 5-2months

pre event • Fundamental period- put in special training- lasts all winter (Nov. to March) • Special period- increase intensity of everything, preparing body for specific period

o Example for 10k” ! Long continous run on track at AerThresh alternating race speed;

10x400 w/ 1000m at AerThresh ! Intervals at 2% Faster than race pace: ex: 6x(5x400 @ RP w/

30sec rest, 4min among sets) ! Special work= long intervals, 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),

decreasing recovery (increase specific End.) 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 recovery-

once every 2 weeks • Special block

o 3-4x during main season o 2 tough workouts back to back for supercompensation- 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- ex: 3x2000m w/ 5min rec. alternating 400s o start w/ RP alternated w/ slower than AT; next 3 sessions Improve RP

keeping recovery same, then recovery faster w/ same speed for 3 sessions, 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, increasing RP distance, 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, can’t draw conclusions on workouts

• Anaerobic Lactic Endurance work- become specialized in recovering very quickly • Training is something in order to improve, not something like a drug • Running faster is better, but only if you can use the same effort, because it means

that your shape is growing. But if you try to run faster because your % effort is higher, you go for more tough work, destroying yourself, never you must “search your shape with too hard workouts”

• Increase volume, speed, decrease recovery- 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- 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- mileage o Aerobic Threshold runs- 6-12mi at AerThresh o Level 1- LT runs- right below threshold- increase time spent at LT, # of

runs per week o Level 2- LT runs at altitude or uphill at LT effort o Level 3- Runs slightly faster than LT o Level 4-

! A. short continuous runs at 95-98% 5k pace (4-6km) ! B. long intervals at 97-98% 5k pace- 4x2k w/ 3min rest ! C. medium intervals at 103-105% 5k RP- sets of 6x500m w/

45sec rest- 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- long intervals

• Workouts

o Increase volume- means improvement in endurance connected with less lactate production at same speed

o Reduce recovery- increase lactate elimination from muscles • Maintaining Anaerobic Capacity

o Hill Sprints- 10sec o Medium Fast hills- 15-20sec o 100-150m reps fast o All with near full recovery

• Specific Endurance o Increase speed or 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- long reps (1k-3k) alternating 400s or 200s w/ 7/8 rec. o Ex: 2x3k (500 in 75, 500 in 1:40, 400s,300s, 200s, 100s, 50s, mile pace

on fast segments) • Lactate tolerance- ex: 3-4x1k alternating 100 in 13 and 17 for 4min miler w/ 7/8

recovery • Improving kick

o 1. Hill sprints for increasing recruitment ability o 2. circuits uphill w/ all at max intensity for strength endurance OR 300-

500m at 95% w/ 4-6x recovery o 3. 4-5x500m (6-8 rec.) 200m-26,100m bounding, 200m max

! getting lactate high, then bounding to increase strength required, 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, short hill sprints, 300-600m hills very hard, high end aerobic work o Long run after specific work o Circuits

• Rhythm o Intervals at RP or 2% faster, starting short reps, reducing # of reps,

increasing length, modulating recovery o Ex: 200s at 30 w/ 30sec rest, and 4min between sets- 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- 10x100m in 13 w/ 20-30sec rest for 4 sets (3-4min rec)

Pacing

• CP system- Can either exhaust the stores all at the start or spare some for a later acceleration (Pendegrast)

• For 800m o gradual deceleration, historical look shows fast first 200m, easing off for

the next 200m, then staying the same pace, slight pick up, or slight slow down for next 200m, then an inevitable slowing down for last 200. (Pendegrast)

o A key element is the speed at the end of the first 200m, because this is the speed at the beginning of the lactic part of the race, if it’s too high your max lactic speed will fall too fast. So you should be settled down by 200m, not still driving. (Pendegrast)

• 800 runners with a 400m background can go out slightly faster because they have a better developed CP system. (Pendegrast)

• V-Va =where V is current running speed and Va is maximum aerobic speed. The difference is the amount of lactic produced, so the higher the Va then the faster the V, current speed, can be while producing the same amount of lactate. That’s why a powerful aerobic system is needed for 800m. (Pendegrast)

• 1,500m- theoretical-slightly faster first 200, then even pace, 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- of 24 times studies, half had better first halves, and half had better second halves. 17 of 24 had halves within 1% of their finish time, and all 8 of the 1,500m times had halves within .5% of each other

o A complete 1,500m runner in tactical race that goes through 800m in 90% of his 1,500m pace, should be able to close the last 700m at 95% of 800m speed. (Pendegrast)

• In slow tactical races, 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. This spares the anaerobic system, so that when you really need to run fast, it can be put to use. (Pendegrast)

Running Economy

• Best improved by “overspeed” work. i.e. a race distance faster than your race. Also, economy best improved with little lactate, so long recoveries.

o 1500m runners are more economical at 5km speed, then 5km runners. (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. (Canova-NSA)

• Untrained Kenyan school children had better running economy than untrained Danish children. (probably due to better running mechanics and lifetime accumulated volume of running)

Speed Maintenance for Distance Runners • Real speed(30-150m) should be done every 10-14 days, a little more during racing

season (Bakken) Sprint Training • start

o You’ve got a 9v battery when getting into starting blocks, if you use 7v on the start and getting into transition phase, then your fried. Need smooth acceleration.(Pfaff)

• Too much endurance training leads to conversion of transitional fibers to ST fibers, especially at an early age. (CF)

• How fast an athlete can move his feet (i.e. 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. (CF)

• Greatest Forces from hip joint • Elastic power is the main determinant of acceleration and top speed. The

momentary stretch of pre-flexed muscle at foot strike activates stretch receptors which recruit additional muscle fibers resulting in more force. (CF)

• Extensive Tempo Runs (60-80% velocity) improve recovery and increase capillarization, leading to an increase heating of the motor neurons in the muscle. This heating lowers the electrical resistance in the neural pathways within the muscle. (CF)]

• Speed Development o Full or near full effort over short distances 30-60m (CF)

• Special Endurance o Fast work of 150-300m. (CF)

• Overall muscle tone= proportion of contracted to non contracted muscle fiber. In a bundle of muscle fibers, the balance between what is contracted and what is not contracted

o Generally, the lower the tone, the faster a muscle can contract and the stronger it is (CF)

o If muscle tone is too low, you lose sharpness and the stretch reflex activity

o Increase tone- through quick drills, sprints, dynamic exercises such as vertical bounds, 100m hill sprints, or 200m reps at comfortable pace in spikes (slight increase) (CF-MB)

o Decrease tone- massage, long easy runs, LT runs, running in heavy shoes/flats, runs on really soft or hard surfaces, anaerobic work too close to race, cold water treatment (MB)

• Young sprinters need a longer General Prep. Phase (GPP)- 8-12 wks in order to develop a high aerobic power. Experienced sprinters need a short one b/c base is already there (CF)

• (THOUGHT: May hold true for distance runners. 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.)

o Tempo work AND speed work gradual increase in semi-wave like fashion then both drop slightly during main competition season. (CF)

Arm Swing

o Using neurological pattern research, scientists found that the arms precede the legs slightly and that the control comes from the arms. (CF)

• CNS • CNS energy pool- On a given day there is only so much CNS energy to expend.

(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.

o Motor pathways, characteristics of optimal technique and efficient routing of motor signals can take place.

• 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. (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, compare the amount or # of reps of weight you can lift during your weight lifting workout after doing different kinds of workouts (easy, LT, anaerobic, sprint, etc)… The worse your weight workout is after, the more the running workout taxed the CNS)

• During exercise, the CNS fatigues first and causes the body to shut down before the peripheral musculature is totally exhausted. The differential between perceived exhaustion and actual exhaustion is designed to help the organism survive. (CF)

• If you keep ankle dorsiflexed, you do NOT have pretension in soleus. There is passive tension (like a simple stretch) not muscle activation. So not right idea. Need neutral position (90 degree in ankle). (Bosch)

• Key to sprinting isn’t always muscle force contraction but rather how quickly you can get ready to contract again….i.e. 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

• 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.

• Autonomous protective backup- the superhuman strength during life threatening situations.

• Strength and coordination are interrelated; don’t isolate muscles all the time. o Isolated training is only applicable to concentrically working

monoarticular muscles that can be coordinated easily. • 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- maximum speed with both low and high loads o Rate of Force Development

• With Ballistic training, increased RFD and increased rate of onset of neural activation

o • The greater the complexity of coordinating a group of muscles during running, the

greater the variety needed in exercise program. • Hypertrophy

o Most important requirement for hypertrophy is breakdown of muscle protein.

• Highest breakdown occurs with medium reps (6-12) • Protein breakdown dependent on speed of breakdown and

mechanical work. o Increase muscle cross section=s high volume, medium intensity work (3-

5 sets of 5-15 reps at 65-75% max) • Maximum Strength

o Intramuscular coordination improvements: • 1. more motor units recruited

• For running there’s a stereotypical pattern of recruitment within the muscle involved. Any small alteration can

change the pattern, shifting a muscle from a low stimulus threshold to a high stimulus threshold.

o This is why strength training must be specific • 2. Increase the frequency of the stimulus

• Increase the length of time for which a maximum stimulus frequency can be maintained.

• 3. Improve the synchronization of motor unit activity. o Intermuscular coordination improvements:

• 1. Decrease in co-contractions (tightening of both agonist and antagonist).

• 2. Improve coordination between the various agonists. • Reactive muscle action

o Reactive muscles work more or less in isometry. o Has an optimal length for reactivity o The cycle for prestretch and discharge is short, if the muscle has first

been tightened o Training types:

• 1. Training for max power in isometry with an optimum working range.

• Heavy weights moved very slowly. • 2. Training reactivity by means of the strength of impact.

• Movements made rapidly, with prestretch using lightweight barbells.

• Most important muscle groups that work reactively during running:

• Erector spinae group o When standing on 2 legs, dorsal muscles are

limiting factor. Standing on one leg makes the leg muscles the limiting factor.

• Hamstrings • Triceps surae group (soleus and gastrocnemius) • Rectus femoris and small, lower leg muscles • Abdominal muscles

• Explosive concentric muscle action o The contractions are concentric over a range that is determined by

movement. 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. • George Gandy:

o What he wants out of the weight room is exactly what the shot putters, sprinters wants

o Doesn’t do any between May and September because he wants progressions in running sessions.

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. (Kraaijenhof) • All the energy systems are interrelated; they are all working, so you can’t

individually train anaerobic power or ATP-CP system or whatever. (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. o Supercompensation has to take place within each component.

ALTITUDE: • Most of the benefit of altitude is living there. • Takes an hour and a half before EPO levels start to rise • If you do altitude correctly, they have an 8% increase in RBC count, gives 2%

increase in performance. • Important not to lose biomechanical efficiency. • Use pulse oximeter to see if get hypoxic response. • Nothing accomplished living below 6200 feet or so. • Peaking • Time of tapering off depends on fiber type and event of athlete. More FT fibers,

longer taper. FT fibers need longer tapering. (Kraaijenhof) • Tapering aerobic training over a matter of weeks creates a stimulus that actually

decreases that ability(simmons) . • Decrease in volume sends singal to body that you no longer need the same blood

volume and Oxygen carrying capacity.(simmons) • During peak, avoid fatigue during week preceding race, while sustaining physical

fitness. (2-factor model theory). 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

o (THOUGHT: may be what happens when distance runners go back to entirely aerobic base. Lose anaerobic capacity/power that was built up and lose speed. 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.

• (THOUGHT: to see effect of CNS, compare the amount or # of reps of weight you can lift during your weight lifting workout after doing different kinds of workouts (easy, LT, anaerobic, sprint, etc)… The worse your weight workout is after, the more the running workout taxed the CNS)

• Constantly challenge the organism • (THOUGHT: Don’t give/post a monthly/weekly schedule. Have a general or

even somewhat specific training outline for coaches use, and briefly show the athlete to show that you have a plan, but don’t give it to him. 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. and he doesn’t feel bad for pushing back a workout or skipping a workout.)

o (THOUGHT:Make practice/workouts always a positive experience.) Overtraining: • “As soon as the normally keen athlete shows signs of reluctance or slackness, it

should be taken as a sign of incipient overtraining or an incorrect balance in the training schedule.”(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.(east german)

Philosophy/Theory of Training • “There is no right of wrong system of training runners, just a continuum ranging

from successful to unsuccessful.” (Simmons) o Athlete Centered training- Individual athlete at center. o Coach centered training- athletes are simply inputs into training system. 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 Textbook

o Knowledge= Theoretical Knowledge + Practical Experience(East-German)

o General versatitlity gives the background for later specialization in one event. “The broader the base is, the higher will be the standard in one special event.”

o Skills become stable only if often repeated at short intervals o Periodization

• Proceed from simple to complicated. From general to specific. • Science strives to generalize, in sport one is concerned with the athlete, as an

individual.(Bosch) • Running style (reactive vs. flat) will help determine training. Injuries

• Hamstring o Most hamstring injuries is a loss of coordination (contracts at wrong time

or with an incorrect amount of force.) Sources Looked at already: Pendegrast book CFTS Bakken Notes Canova Olbrecht Kraaijenhof and Pfaff interview New studies in athletics Simmons- Take the Lead East German Textbook of Athletics