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The Process of Endurance Training презентация
Содержание
- 1. The Process of Endurance Training
- 2. “What we see of the real world
- 3. “Oversimplifications…cut through the hideous complexity with a
- 4. What is Endurance? “cardiovascular endurance, aerobic
- 5. What is endurance? EXTENSION!
- 6. Extension Metabolic- Aerobic quicker/longer? Biomechanical-
- 7. Data from: Scribe motion
- 10. Sprinting is Endurance!?! Ground contact
- 11. Fatigue Models Neural Psychobiological Cognitive Biomechanical
- 12. Fatigue Models
- 13. Mismatch Actual Expected Actual Expected Slow down/fatigue Speed up
- 14. Simple Integrated Model of Fatigue Products of
- 15. Can train to: Delay buildup
- 16. Define the Problem
- 17. Endurance? How? What a COACH needs to
- 18. Knowing the Adaptation Traditional Model Athlete Centered Model
- 19. BUILD the race you want to. Create the PATTERN you want.
- 20. Event Demands Not ONLY metabolic/energy system
- 21. Do NOT Mimic SPORT Mimicry Soccer
- 24. Assess the Situation
- 25. Chunking Group info into smaller number of parts based on patterns. Relevant vs. Irrelevant
- 26. What are you working with? 800m- 1:49.90 1:48.40 1:49.1 1:49.08 1:49.33
- 27. What are you working with? 800m- 1:49.90
- 28. Where does the athlete fall on the spectrum? Slow Twitch FastTwitch
- 29. Indoors- “traditional” 800/1500m training Results: Sucked
- 30. Create the Training
- 31. What Direction? How hard? How often? How much? Stimulus Recovery Adaptation
- 32. How much, hard, often? 50mpw or
- 33. How to decide? Don’t go somewhere until
- 34. Where do they come from? CLEAN SLATE
- 35. Basically… How adapted are you in the direction you are trying to improve?
- 36. How challenging?
- 37. Tools
- 39. Tools 10x400 in 60 with 60sec recovery…
- 40. Tools It isn’t High Intensity VS. Low
- 42. BE CREATIVE Endurance is a spectrum. It all connects.
- 43. Goal of Workout Stimulus to Adapt in
- 44. Look Around Above and Below!
- 45. Sometimes to do this…. 4xmile at
- 46. SO what? Did I talk about VO2max?
- 47. We don’t aim to improve a
- 48. Sara Hall Racing Schedule- 2014 4/06/14-
- 49. BIG MODULATION!
“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
Слайд 2“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
Слайд 3“Oversimplifications…cut through the hideous complexity with a working model that is
almost right, postponing the messy details until later”
Dan Dennett
Dan Dennett
Слайд 4What 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.”
“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.”
Слайд 6Extension
Metabolic- Aerobic quicker/longer?
Biomechanical- maintain stride rate/length
Neural- maintain muscle recruitment/force into ground
Слайд 10Sprinting is Endurance!?!
Ground contact times lengthen
Force into ground drops
Stride length/rate change.
Слайд 14Simple Integrated Model of Fatigue
Products of fatigue build up
The brain monitors
this increase in fatigue products
If things look bleak, Brain regulates how hard we can work via changing muscle recruitment
We get tired, slow down, become less efficient.
If things look bleak, Brain regulates how hard we can work via changing muscle recruitment
We get tired, slow down, become less efficient.
Слайд 15
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.
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.
Слайд 17Endurance? 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?
What stimulus leads to that adaptation?
How much is enough?
Слайд 20
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
What/when are the psychological stressors
Neural/Biomechanical
Слайд 21
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/Demand
NOT training goal
Sooooo Train only with HIIT training!
=EVENT Requirement/Demand
NOT training goal
Слайд 27What are you working with?
800m- 1:49.90
1:48.40
1:49.1
1:49.08
1:49.33
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.
XC-didn’t make conf. 4th in conf. 3:56.45mile 9th XC conf. 25th conf.
Mechanics:
Power stride “sits” finesse/long varies power
Слайд 29
Indoors- “traditional” 800/1500m training
Results:
Sucked
(4:07mi)
Outdoors- 5k/3k runner with “spices” of speed
Results:
1:48.40 800m
(school record)
Слайд 32
How much, hard, often?
50mpw or 100mpw?
2,3,4 interval workouts per week?
10x400s at
65 or 15x400s at 65?
Слайд 33How to decide?
Don’t go somewhere until you need to go somewhere.
Do
you NEED 100mpw now to improve to a necessary degree?
Слайд 34Where 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
What direction do you need to go?
How can you provide new stimulus
VS.
Слайд 39Tools
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!
Environment? (Hills, sand, heat, boredom)
WAY it is run (surges, tactics)
Feedback!
Слайд 40Tools
It isn’t High Intensity VS. Low Intensity
You have EVERY intensity at
your disposal.
Use them.
Sprinting to slow running!
Use them.
Sprinting to slow running!
Слайд 43Goal of Workout
Stimulus to Adapt in the DIRECTION you want
WIN the
workout
Manipulate it to win!
Pattern good movements.
Manipulate it to win!
Pattern good movements.
Слайд 45
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
20min @ 5:00 pace, 3min jog, 1mi @ 4:45
OR
This…
6x400 @ 60 with 1min rest
Слайд 46SO what?
Did I talk about
VO2max?
Mitochondrial density?
Capillarization?
Lactate threshold?
Running Economy?
THOSE are CONSEQUENCES of
good training, not goals.
Слайд 47
We don’t aim to improve a parameter, we aim to improve
the varieties of endurance…
In the direction that we want to
In the direction that we want to
Слайд 48Sara 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
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
