The Science of Training 2019 Group Leader Training

A Brief Introduction Runner for over 15 years Ran at Michigan State University Majored in Kinesiology RRCA certified coach 7 years of coaching experience (now XC coach at Mott Community College)

Great Resources Daniel’s Running Formula (Jack Daniels) VO2 max, VDOT Running to the Top (Arthur Lydiard) Importance of endurance training Road to the Top (Joe Vigil) Training plan samples, strength exercises Breaking 2 Documentary Great story, science that goes into training

Aerobic vs Anaerobic Aerobic = the use of oxygen Body’s ability to deliver oxygen to muscles meets the demands of the training workload Anaerobic = the use of other energy systems Body’s ability to deliver oxygen does NOT meet the demands of the training workload Body has to utilize other energy processes, which produce performance inhibitors in the body (lactic acid)

What It Feels Like: Aerobic Can carry on a conversation Breathing under control HR < 80% of max Example: nice and easy jog or walk

What It Feels Like: Anaerobic Can’t carry on a conversation, or can only speak 1-2 words at a time Breathing is extremely labored HR > 90% of max Legs burn, limited range of motion, “taste of death” Examples The Bradleys, short and fast interval workouts

Energy System Usage by Event Distance 1500m or 1 Mile 70% aerobic 30% anaerobic 5K 92% aerobic 8% anaerobic 10K 95% aerobic 5% anaerobic Half Marathon 98% aerobic 2% anaerobic *data from Daniel's Running Formula

What does this mean? Training should focus predominantly on aerobic fitness Spend time at goal race pace (theory of specificity) Little work on anaerobic fitness to accommodate uphills, end of race

Fitness is determined by: VO2 max: the amount of oxygen your body can consume and process Lactate threshold: the point at which your body exponentially cannot clear blood lactate Economy: measure of one’s efficiency, or quality of running/walking form Low economy = high energy use for a slower pace High economy = low energy use for a faster pace

Training VO2 max Easy runs/walks Strengthen heart muscle (increase stroke volume) Develop capillaries of lungs Increase vascularization of muscles (opening more tiny blood vessels)

Training lactate threshold “Tempo” workouts Time spent in between aerobic and anaerobic can advance your lactate threshold Runs/walks where you can just barely keep up conversation Typically between 80 and 90% of max HR Body learns how to clear lactic acid more efficiently and effectively

Training economy Hill repeats Short intervals Neuromuscular benefits (strengthen muscles in legs) Body learns how to run/walk uphill more efficiently with practice Short intervals Intervals where you go significantly faster than race pace help improve economy Need plenty of rest in between reps to be most effective Focus on form

Training Theories Developed by Jack Daniels Theory of Specificity Theory of Diminishing Return

Theory of Specificity “System you stress during exercise is the one that stands to benefit from the stress” Distance runners/walkers should focus on aerobic fitness primarily Best way to be prepared for race day is to practice running/walking at goal race pace Simulate race day conditions

Theory of Diminishing Return “As training increases, the benefit/return from training decreases” Runners/walkers starting up see dramatic improvements with less training Experienced or advanced runners/walkers see smaller improvements with more training

Understanding Workload Stressing the system is required for adaptation and improvements Body needs period immediately after stress to recover Risk overtraining and never seeing benefits if body never gets chance to recuperate Easy day(s) after hard efforts or races help maximize benefits of stress

Major Take Aways Training should focus primarily on aerobic fitness Improvement of aerobic fitness in virtually limitless Value in spending some time developing anaerobic fitness to accommodate hills, end of race Easy runs/walks are ideal for improving aerobic fitness “Tempo” workouts are ideal for improving lactate threshold and anaerobic fitness Hill repeats and short, fast intervals are ideal for improving running/walking economy

Major Take Aways Training should be specific in order to yield most benefits As runners/walkers train more and more, they experience a diminished return from training Stressing the system is required for improvement Allow time for recovery to prevent overtraining

Questions?