During endurance events in sports are now commonly widespread and seen in sports such as swimming, cycling, and RUNNING. For all endurance and sprint athletes the critical determinant success is their ability to sustain a high rate of energy out for extended periods of time and let the athlete to perform their optimal level.
METHODS OF ENDURANCE AND SPRINT TRAINING
Interval Training
Interval running training enables the athlete to improve the workload by interspersing heavy bouts of fast running with recovery periods of slower jogging. The athletes run hard over any distance up to 1k and then have a period of easy jogging. During the run lasticacid is produced and a, state of oxygen debt is reached. During the interval (recovery) the heart and lugs, are still stimulated as they try to pay back the debt by supplying oxygen to help break down the lactates. The stresses out upon the body because an adaption including strengthening of the muscles, improve oxygen uptake and improved buffers to lactates. All this improved performance.
Before understanding interval training athletes would be better to take the following in mind:
Ø Undertake a period of continuous running before taking the interval running
Various elements of sessions consider:
1. The length of the work interval, longer gives a better effect.
2. The pace should be comfortable raising your heart rate to the required
3. The number of repetitions should reflect your conduction and age.
4. The rest interval should enable you to jog and bring the heart rate down near 100 – 110bmp.
All changes should take place over a period time. Circuit training is common method of interval.
Continues Training
Running 50-60% of maximum heart rate or according to the Dr. Brian Mackenzie(the reference for this page : MACKENZIE, B. (2000) Continuous and Interval Training) 20 to 36% of Vo2Max its an easy pace that metabolizes fat – Aerobic duration of 60 minute and more is useful for joggers for marathon runners and distance runners.
Running 60-70% of max heart rate or 36 to 52% of Vo2Max. Slightly faster pace, burns glycogen and fat- Aerobic duration 45 to 90 minute. Useful for marathon runners. Improves cardiovascular system.
Running 80-90% of a max heart rate or 68 to 83% of Vo2Max. 5km pace, Burn glycogen anaerobic duration 10 to 20 minutes. Useful for 5km marathon. I improves cardiovascular system, glycogen burning – lactates.
Running 90-100% max heart rate or 83 to 99% Vo2Max. 800/1500m pace, burns glycogen, anaerobic duration pace 1 to 5 minutes useful for 800 to 5km.
Fartlek Training
A Swedish term means Speed – Play. Is a form of interval training or speed training that’s improving your speed endurance capacity.
Fartlek running involves ranking your pace throughout your run. Alternating between fast segments and slow jogs. Unlike traditional interval training involves specific timed or measured segments, fartleks are more unstructured. Work – rest. Intervals can be based on how the body feels. With fartlek you can be experiment with a pace and endurance.
Many runners especially beginners enjoy fartlek. Training because it involves speed work. But is more flexible than interval training. Another benefit of Fartlek is that doesn’t have to be done on a track, can be done on all types, terrains, roads, trails, hills. To do fartlek workout, try introducing some shout periods of slightly higher pace into your normal runs. Maintain the faster pace for a distance. Fartlek training puts a little extra stress on your system, eventually leading faster speeds and improving your anaerobic threshold.
Ø An excellent Aerobic Capacity up to 75 and 65 ml/kg/min of oxygen, Vo2Max, is needed for elite male and female marathon runner’s alternative.
Famous marathoners
Haile Gebrselassie Athiopian distance runner. He won two Olympic gold medals over 100,000 metres and four championships titles.
In September 2008 at the age 35 he won berlin marathon with the world time record 2:03 breaking his own world record by 27 seconds. This record stood three years. Since he is over the age of 35 still stands as the master’s of age group world record.
She is holding the record of women’s marathon. This English marathoner she becomes the world champion marathon in Helsinki London
PERIODIZATION OF TRAINING
Is the division of overall training program into periods which accomplish different goals. Since you cants do everything at once you must divide your training time up into discrete block and tackle on or two goals at a time.
Periodization details
Periodic training systems typically divided time up into three types of cycles: microcycle – mesocycle – macrocycle
The microcycle is generally up to 7 days, the mesocycle may be anywhere from 2 weeks to a few months and macrocycle refet to the overall training period. Usually representing a year or two.
A mesocycle is a block training consisting of some number of microcycle rules which emphasizes the attain meet of a particular goal. A macrocycle is a long stretch training which intended to a accomplish an extremely important overall goal, such as the preparation for and competition of every important marathon. A macrocycle is made up of a number of different microcycles and covers a period of many months.
Many athletes believe that there is just one way to periodize. Athletes build p their volume (total quantity of training) unlike intensity (speed) of training remainly fairly modest. The initial training is supposed establish basic strength and endurance.
What appropriate physiological testing and test interpretation can do?
Ø Isolate specific physiological variables that influence performance.
Ø Identify an athlete’s strength and weakness.
Ø Allows athletes and coaches make informed decisions about training can be motified.
Ø Repeat testing allows athletes and coaches to monitor effectiveness of training.
Ø Maybe provide insight into athletes health status.
Ø Disease, injury, overtraining, fatigue.
Physiological testing can serve as a basis of education athletes and coaches:
Ø Allows coaches and athletes to be better understood what they are working with.
Ø Helps athletes understand the demands in sport.
Ø Physiological testing can not do
Ø It can no predict gold medal performance , it can not prissily stimulate fields tests or actual performance
Physiological testing should be used as a training aid. It should be used as training and it should be noted that physiologically is only a piece of the exercise performance puzzle. Exercise performance is the highest levels of competition or also dependent upon physiologically and motivation. Genetics, biomechanics, health.
Laboratory physiological tests / field tests
No laboratory test can be predict the performance capacity with accuracy and how an athlete will perform in the field.
Field test would provide a better assessment of performance abilities, it is not visually possible to address individual physiological attributes that accuarately influence physical performance. One major laboratory test are that they allow us to better isolate specific component related to performance. For example two 1,500m runners could have the same performance but achieve this same level of performance for diefferent reasons. A 1,500M race reguires a great deal of aerobic and anaerobic energy production. This any runner may have a great anaerobic capacity. Therefore improvements in 1,500m performance in these two athletes may require different training strategies.
ADAPTIONS TO SPRINT TRAINING
Phoshate Metabolism
The next benefit you ‘ll get with sprint training is its effect on phosphate metabolism. Phosphate creatine stores comprise a major component of the bodys fuel source for muscular activity, so anything you can do to increase this is going to be beneficial.
Myokinase is an enzyme that is responsible for resynthesizing the energy from creatine, and with sprint training, it will increase its concentration within the muscle tissue by up to 20%.
Glycolysis
The next adaptation that will accur after you have been doing sprint training for a period of time is that glycolysis. This is the primary form of metabolism used during a 10 second all out sprint and contributes between 55 and 75% towards energy production during exercise.
Phosphofructokinase (PFK), an enzyme that catalyses the phosphorylation of a glycolytic intermediate fructose 6-phosphate), has also been shown to increase when sprint training is performed, along with enzymes of lactate dehydrogenase (other enzymes responsible for the glycolysis system).
Intramuscular buffering capacity
Finally, the last adaption that’s seen with sprint training is the buffering capacity capacity of the muscle. During glycolysis, various byproducts are created such as lactic acid, and when thee accumulate, it causes the extreme feelings of fatigue in the muscles tissues.
This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout. Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.
References by:
Dr. Brian Mackenzie (2000) Continuous and Interval Training Book
http://www.brianmac.co.uk/enduranc.htm
by: Georgia Theodosiou
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