Presentation on theme: "THE PHYSIOLOGY OF TRAINING THE DISTANCE RUNNER"— Presentation transcript:
1 THE PHYSIOLOGY OF TRAINING THE DISTANCE RUNNER Dr. Joe Vigil
2 THE BIOLOGIC LAW OF TRAINING The structure and performance capability of an organ/organ system is determined by the following:Its genetic constitutionThe quality and quantity of work carried outThe greater the demand/stress placed on an organ within its physiological limits, the more intensely it adapts and the more efficient it becomes.
4 Physiological Testing Objectives:Provide baseline informationProvide markers for effectiveness of trainingDetect areas of strength/weaknessOptimize performance
5 Training Goals Major Physiological Targets Improve body’s ability to transport blood and oxygenIncrease ability of specific muscle groups to effectively use available oxygenShift blood lactate threshold to higher proportion of maximum speed/powerIncrease aerobic capacityImprove speedImprove economy
6 Variables of Endurance Performance Maximal Oxygen Uptake (VO2 max)Economy of MotionLactate ThresholdFractional Utilization of VO2 max (%VO2 max)Fuel Supply
14 Training Intensities: Lactate Threshold and Training Zones 1. RecoveryIntensity: very low, 2-3 mmol/L below LT, bpm below LTDuration: minObjective: To promote recovery following high intensity intervals or glycogen-depleting overdistance workouts. Maintenance of cardiovascular adaptations and muscle-skeletal system.
15 Training Intensities: Lactate Threshold and Training Zones 2. EnduranceIntensity: moderate, 1-2 mmol/L below LT, bpm below LTDuration: 30 min- 3hrsObjective: Develop peripheral training adaptations: increase fat metabolism, increase number of aerobic enzymes, increase size and number of mitochondria, increase capillarization
16 Training Intensities: Lactate Threshold and Training Zones Intensity: moderate, TEMPO just below LT, or at LT + 5bpmDuration: TEMPO min continuous or LT intervals 5-15 min with equal or one half recoveryObjective: Increase LT (%VO2 max at LT) and maximal aerobic capacity
17 Training Intensities: Lactate Threshold and Training Zones 4. VO2 max IntervalsIntensity: high, 1-2 mmol/L, above LT, HR associated with 95% VO2maxDuration: 3-5 min intervals with equal amount of restObjective: Develop central training adaptations: Increase stroke volume, increase maximal aerobic capacity and lactate tolerance (buffering capacity)
18 Training Intensities: Lactate Threshold and Training Zones 5. Intensive RepetitionsIntensity: very high, 2-6 mmol/L above LTDuration: SHORT sec with complete recovery. LONG 1-2 min with complete recoveryObjective: Increase anaerobic capacity and buffering capacity
20 Method of Balke (VO2max) Walk/Run for 15 minConvert to meters 1 mile metersDivide by 15 to calculate meters/minThe first 150 meters/min = 33.3 ml VO2For every meter under 150, multiply by .178 and subtract from 33.3 ml VO2For every meter over 150, multiply by .178 and add to 33.3 ml
29 The ABC’s of Elite Distance Runners once Aerobic Base has been achieved Improvement in performance occurs in trained runners when intensity of training is increasedImprovement in Cardiorespiratory fitness occurs when training intensities correspond to % of VO2 max velocityImprovement in endurance performance occurs when the intensity in a steady state run does not exceed 4mM lactate concentration, which corresponds to approximately 80-90% VO2 velocity
30 Major Mechanisms of Optimal Distance Running Performance Ability to produce high muscle force output at a high velocity for a prolonged period of timeMuscle Fiber Recruitment: Increase number of muscle fibers contracting simultaneously.Increase number of actin/myosin filament in each muscle fiber
31 Major Mechanisms of Optimal Distance Running Performance Muscle Fiber Recruitment Rate: Increase rate of repetitive activation of muscle fibersMitochondrial Density: Increase number and size of mitochondria around all muscle fibers