Chapter 13

1. Chapter 13 Improving Aerobic Performance

2. Objectives • Understand types of training • Understand factors influencing aerobic capacity • Describe factors relating to aerobic performance • Describe training programs • Describe seasonal changes in training programs

3. Introduction • Aerobic exercise is a mode of training and conditioning • Although traditional aerobic training may not be appropriate for explosively trained athletes, sprint/interval training may be useful in maintaining or improving aerobic metabolism

4. Horsepower: • Space shuttle=37,000,000 • Dragster=8,000 • Indycar=800 • Human=2

6. Factors That Influence Aerobic Performance • Factors include the following: • Maximal oxygen consumption • Lactate threshold • Fuel utilization • Fiber-type characteristics • Exercise economy

7. Factors That Influence Aerobic Exercise Performance(cont.) • Maximal oxygen consumption: maximum rate at which an individual can consume oxygen • Lactate threshold: percentage of maximal oxygen consumption at which blood lactate increases above resting • Ability to use fuel efficiently can have a large impact on endurance performance

9. Factors That Influence Aerobic Exercise Performance(cont.) • Individuals with a higher percentage of type I muscle fibers will perform better at endurance • One who can perform the exercise more efficiently may spare energy stores and perform more work

11. Approaches To Aerobic Training • Several broad approaches to endurance training are the following: • Continuous training – Interval training • Fartlek training – Repetitions

12. Mode-Type Frequency-How Intensity-How hard Duration-How long Rest-1:1 Designing an Aerobic Training Program (FIDR)

13. Continuous Training • Also known as long, slow distance (LSD) training, overdistance training, and aerobic threshold training • 30 minutes-2 hours at 60-70% of maximal oxygen capacity • May expose athletes to overuse injuries • Does appear to improve maximal oxygen consumption and performance for endurance athletes

14. Fartlek Training • Often referred to as “speed play” • Refers to loosely structured training performed on cross-country trails • Alternates between fast, intense running and slower recovery jogs, often allowing the terrain to dictate the intensity (hills)

15. Interval Training • Allows for greater quantity of normally exhaustive exercise • Variables that can be manipulated during interval training: • Intensity of the exercise • Duration of the exercise interval • Length of recovery • Number of repetitions of the exercise-recovery interval

16. Intensity of the Exercise • The intensity of the exercise interval will affect the workout’s total volume and the rest of the week’s workouts • Intense interval training can result in a dramatic reduction in muscle glycogen concentration, an increase in muscle lactate concentration, and a decrease in pH

17. Duration of the Exercise Interval • The duration of the exercise interval will be dictated by the goals of the training and the race distance • Interval training can be organized around specific energy systems (3)

18. Length of Recovery • Length of the recovery can affect how the energy system is trained and adapts • Recovery times are also driven by intensity • Unless the goal is to get the athlete used to functioning with high levels of lactic acid, recovery times must be increased as intensity increases

19. Number of Repetitions • Workout volume based on length of competitive distance. Between one and three times that distance • Also, base volume on intensity of the intervals • As intensity increases, volume decreases • Determine volume by fatigue • Interval training is effective, but demanding and requires a fitness base before initiated

20. Repetitions • More intense version of interval training • Performed at a faster pace with complete recovery between bouts • They are designed to increase speed as well as both the capacity for and the tolerance of anaerobic metabolism • Generally repetitions are defined as being of highintensity, 90% of maximal oxygen consumption and above

21. Organizing Aerobic Exercise Training • Balance the hard and easy days • Warm up properly. Decreases risk of injury and maximizes performance. • Establish a fitness base first. Training volume should be increased5-10% per week. • Determine weak points and deficiencies and train them • For pure endurance athletes, don’t neglect resistance training

24. Sample Cross-Country Training Program • Four phases • General preparation: June (4 weeks) • Special preparation: July (4 weeks) • Precompetition: August (4 weeks) • Competition: September to November (10 weeks)

25. General Preparation Phase • Develop fitness base and focus on continuous training • Consists of weeks with a single peak (Wednesday) • Peak will be longest run of the week, twice the competition distance • Volume increases during the first 3 weeks and then decreases during the fourth week for recovery

28. Special Preparation Phase • Continue increasing the volume • More specialized work will begin to be integrated • Two peaks per week; Tuesday will be the longest distance day • Follow the 5-10% rule for increasing volume

30. Precompetition Phase • Correct deficiencies • Interval training more extensively, while continuous training is used for recovery • Three peaks: Tuesday, Thursday, and Saturday • Increase volume from week 1 through 3. Fourth week is a taper week for recovery.

32. Competition • Designed to make sure the athlete is at their best during the important competitions • This phase will also have three peaks • Competitions are one of the peaks • The other peaks will be on Monday and Wednesday, so that Thursday and Friday can serve as recovery days

34. Next Class • Chapter 7 Nutrition